aerobice exercises

KS4 Physical Education Overview

  • Focus on different methods of training.

Learning Objectives

  • Understand advantages and disadvantages of the following training methods:

    • Continuous training

    • Interval training

    • Fartlek training

    • Circuit training

    • Cross-training

    • Weight training

Methods of Training

  • Training methods to be discussed include:

    • Continuous

    • Interval

    • Fartlek

    • Circuit

    • Weight

Continuous Training

Description

  • Simplest form of training; no rest periods.

  • Improves aerobic energy system.

  • Examples: swimming, running, cycling.

  • Minimum effective training time: 20 minutes.

Benefits

  • Increases duration and intensity of exercise with improved fitness.

  • Recommended to start at 60% of MHR, progressing to 75%-80%.

  • Maintains aerobic zone for effectiveness.

Energy Utilization

  • Depletes carbohydrate stores, forcing body to utilize fat stores.

  • Effective for fat burning and weight loss.

  • Can include other forms like aerobics.

Disadvantages

  • Does not improve speed or agility.

  • May become monotonous or boring.

Interval Training

Description

  • Periods of strenuous exercise interspersed with rest/lighter activity.

  • Enhances pace, beneficial for sports requiring quick bursts of energy (e.g., football, hockey).

  • Example: Rowing for 1 minute at high-intensity followed by a 2-minute lighter row.

Planning Considerations

  • Duration and intensity of work need to match the individual's fitness level.

  • Variables include type of activity, length of session, number and intensity of bursts, and rest periods.

  • Involves both aerobic and anaerobic exercise.

Fartlek Training

Overview

  • Originates from Sweden, translates to 'speed play'.

  • Involves varying speeds and intensity levels during workouts (e.g., running, cycling).

Advantages

  • Improves both aerobic and anaerobic system.

  • Customizable to suit individual needs and time availability.

  • Helps reduce boredom in standard running/cycling routines.

Disadvantages

  • Hard for coaches to monitor individual effort levels since intensity is self-determined.

Example Session

  • Warm-up jog for 10 minutes, then alternate between sprinting and jogging, gradually reducing jogging time.

Circuit Training

Description

  • Involves a sequence of exercises performed at different stations (8-15 stations typical).

  • Can time each station or set repetitions.

Advantages

  • Customizable to target muscle groups and increase strength.

  • Allows inclusion of diverse activities and adapts to specific fitness goals.

  • Reduces muscle fatigue through alternating muscle groups.

Example for Footballers

  • Station activities: dribbling, press-ups, star jumps, sit-ups, passing, sprints.

Cross-Training

Description

  • Combines various types of training to prevent monotony.

  • Can include activities like running, swimming, and playing sports.

Benefits

  • Maintains general fitness while providing muscle rest from primary activities.

  • May not provide specificity needed for elite athletes, who often focus heavily on their main sport.

Methods of Training: Q/A for Exam Study

Q1: What are the different training methods to study?

A1: The training methods include:

  • Continuous training

  • Interval training

  • Fartlek training

  • Circuit training

  • Cross-training

  • Weight training

Q2: Describe Continuous Training.

A2: Continuous training is the simplest form of training with no rest periods, improving the aerobic energy system.Examples: Swimming, running, cycling.Minimum Effective Time: 20 minutes.Benefits: Increases duration and intensity of exercise, starting at 60% of Maximum Heart Rate (MHR) and progressing to 75%-80%.Energy Utilization: Depletes carbohydrates and boosts fat usage, effective for fat loss.Disadvantages: Does not enhance speed/agility; can be monotonous.

Q3: What is Interval Training?k

A3: Interval training consists of periods of intense exercise followed by rest or lighter activity.Examples: Rowing for 1 minute at high intensity followed by 2 minutes of lighter rowing.Planning Considerations: Must match individual fitness levels with considerations for activity type, session length, number/intensity of bursts, and rest periods.Effect: Involves both aerobic and anaerobic exercise, enhancing pace beneficial for sports requiring quick energy bursts.

Q4: Explain Fartlek Training.

A4: Fartlek training, from Swedish "speed play", involves varying speeds and intensities during workouts.Advantages: Improves both aerobic and anaerobic systems, customizable, and reduces boredom.Disadvantages: Hard to monitor effort levels due to self-determined intensity.Example Session: Warm-up jog for 10 minutes, followed by alternating sprinting and jogging, gradually reducing jogging time.

Q5: Describe Circuit Training.

A5: Circuit training involves performing a sequence of exercises at different stations (typically 8-15).Advantages: Customizable for targeting muscle groups, increasing strength, reducing muscle fatigue through alternating muscle groups.Example for Footballers: Activities include dribbling, press-ups, star jumps, sit-ups, passing, sprints.

Q6: What is Cross-Training?

A6: Cross-training combines various training types to avoid monotony, including running, swimming, and sports.Benefits: Maintains general fitness while allowing muscle rest from primary activities, but may lack specificity for elite athletes who focus on their main sport.