aerobice exercises (1)

KS4 Physical Education: Methods of Training

Introduction

• Overview of the presentation on various methods of training.

• Icons indicating teacher's notes and web resources are available.

Learning Objectives

• Key topics to be covered include:

  • Advantages and disadvantages of:

    • Continuous training

    • Interval training

    • Fartlek training

    • Circuit training

    • Cross-training

    • Weight training

Training Methods Overview

• Click to view an illustration and explanation of each training method:

  • Continuous Training

  • Interval Training

  • Fartlek Training

  • Circuit Training

  • Cross-Training

  • Weight Training

Continuous Training

Definition

• Simplest form of training with no rest periods or recovery intervals.

• Effective for improving aerobic energy system.

• Common activities include swimming, running, and cycling.

• Minimum duration of 20 minutes is needed for benefits.

Benefits

• Increases fitness levels allowing for longer duration and higher intensity training.

• Start training at about 60% MHR, increasing to 75%-80% with improved fitness.

  • Heart Rate Targets:

    • MHR = 220 - Age

    • Aim to stay within aerobic zone during training.

Drawbacks

• Depletes carbohydrate stores, forcing the body to use fat for energy.

• Ideal for fat burning and weight loss.

• Does not improve speed or agility, unsuitable for athletes in dynamic sports.

• Training can become monotonous and boring.

Interval Training

Definition

• Involves periods of strenuous exercise interspersed with rest or lighter activity.

• Useful for sports requiring bursts of speed, e.g. football, hockey.

Example Training Session

• Row for 1 minute at 30 strokes/min, then 2 minutes at 18 strokes/min.

• One set consists of 5 repetitions followed by a 5-minute rest.

Customization and Planning

• Must be tailored to the individual's fitness level:

  • Type of activity

  • Length of session

  • Number of bursts

  • Rest periods

  • Intensity and duration of exercise.

• Combines both aerobic and anaerobic exercises.

Fartlek Training

Definition

• Developed in Sweden, translates to 'speed play'.

• Involves varied speed and intensity, suitable for running, cycling, swimming.

Advantages

• Enhances both aerobic and anaerobic fitness.

• Adaptable to different fitness levels and available time.

• Helps to avoid monotony in training.

Disadvantages

• Intensity can be hard to gauge, making it difficult for coaches to assess performance.

Example of a Fartlek Session

• 10-minute jog to warm-up.

• Alternate between sprints, jogs, and moderate runs for specified durations.

• 10-minute warm-down jog.

Circuit Training

Definition

• Training structured in a circuit format consisting of several exercise stations.

• Each station targets different muscle groups or skills, with timed sets or repetitions.

Advantages

• Customizable to fit specific fitness goals or sports.

• Can include weight training and skill-based activities.

• Allows for varied intensity and targeted muscle groups.

Drawbacks

• Requires equipment and time for setup.

Example Circuit for Footballers

• Stations may include:

  • Dribbling

  • Press-ups

  • Sit-ups

  • Passing drills

  • Sprints

Cross-Training

Definition

• Involving a mix of different physical activities to maintain general fitness.

• Suitable for individuals to prevent boredom from a single training routine.

Benefits

• Effective in maintaining conditioning and resting overused muscles.

• Can include diverse activities like running, swimming, and tennis.

• However, may be too broad for elite athletes needing sport-specific training.

KS4 Physical Education: Methods of Training Q&A

Q: What are the key methods of training covered?A: The key methods of training include Continuous Training, Interval Training, Fartlek Training, Circuit Training, Cross-Training, and Weight Training.

Q: What is Continuous Training?A: Continuous Training is the simplest form of training with no rest periods, effective for improving the aerobic energy system. Common activities include swimming, running, and cycling for a minimum duration of 20 minutes.

Q: What are the benefits of Continuous Training?A: It increases fitness levels, allowing for longer duration and higher intensity training while enhancing fat burning and weight loss.

Q: What are the drawbacks of Continuous Training?A: It can deplete carbohydrate stores and does not improve speed or agility, making it unsuitable for athletes in dynamic sports. Additionally, it can be monotonous.

Q: What is Interval Training?A: Interval Training involves periods of strenuous exercise interspersed with rest or lighter activity, tailored to the individual's fitness level. For example, rowing for 1 minute at a high pace followed by 2 minutes at a low pace.

Q: What is Fartlek Training and its origin?A: Fartlek Training, meaning 'speed play' in Swedish, involves varied speed and intensity and is suitable for activities like running and cycling.

Q: What are the advantages of Fartlek Training?A: It enhances both aerobic and anaerobic fitness, is adaptable, and helps to avoid monotony.

Q: What is a disadvantage of Fartlek Training?A: The intensity can be hard to gauge, making it difficult for coaches to assess performance.

Q: What characterizes Circuit Training?A: Circuit Training consists of several exercise stations targeting different muscle groups or skills, customizable for specific fitness goals or sports.

Q: What is the example circuit for footballers?A: Stations in the circuit may include Dribbling, Press-ups, Sit-ups, Passing drills, and Sprints.

Q: What is Cross-Training?A: Cross-Training involves a mix of different physical activities to maintain general fitness and prevents boredom from a single training routine.

Q: What are the benefits of Cross-Training?A: It maintains conditioning, allows rest for overused muscles and can include diverse activities."

Q: What is the limitation of Cross-Training for elite athletes?A: It may be too broad for elite athletes who require sport-specific training.

This Q&A format provides concise information required for a theory exam on the methods of training in KS4 Physical Education.