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METHODS OF TRAINING

METHODS OF TRAINING. G.C.S.E. PHYSICAL EDUCATION. CONTINUOUS TRAINING. CONTINUOUS training involves LONG, SLOW, DISTANCE exercise. It is performed at a CONSTANT RATE WITHOUT REST.

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METHODS OF TRAINING

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  1. METHODS OF TRAINING G.C.S.E. PHYSICAL EDUCATION

  2. CONTINUOUS TRAINING • CONTINUOUStraining involves LONG, SLOW, DISTANCE exercise. • It is performed at a CONSTANT RATE WITHOUT REST. • Training at first should be at 60% of maximum heart rate, increasing to 75-80% of maximum heart rate (progression) • If performed correctly CONTINUOUS training improves CARDIOVASCULAR and MUSCULAR STAMINA.

  3. EXAMPLES OF CONTINUOUS TRAINING Why?

  4. HEART RATE DURING CONTINUOUS TRAINING

  5. TRAINING ZONES FOR CONTINUOUS TRAINING

  6. FARTLEK is a SWEDISH word meaning SPEEDPLAY. In this form of training the INTENSITY and TYPE of exercise are varied. This is done by changing the PACE, TERRAIN and STYLE of training. This form of running gives an athlete a lot of training over far GREATER than their COMPETITIVEdistance. FARTLEK TRAINING

  7. 10-15 minutes jogging or easy running 1 mile run at a steady pace 5 minute rapid walk 10 minute jog with 5 sprints interspersed each over a distance of 75-100 metres Hard uphill run for 150-200 metres Jog 1 mile with frequent 5-10 metre bursts 10 minute rapid walk 1-5 sprints over a distance of 150 metres TYPICAL PROGRAMME 1

  8. TYPICAL PROGRAMME 2 The distance between the cones tells you how much work / effort you need to put into that section.

  9. EXAMPLES OF FARTLEK TRAINING Why?

  10. INTERVAL TRAINING hThis is an ALTERNATE FAST AND SLOWtraining schedule performed over MEASURED distances. tThe FAST SECTIONS involve periods of INTENSE work TThe SLOW OR RECOVERY PERIODS involve either REST OR VERY LIGHT EXERCISE in which the oxygen debt built up during the fast phase can be repaid.

  11. INTERVAL TRAINING Interval training can be planned to improve AEROBIC OR ANAEROBIC fitness or a mixture of the two depending on:- • The speed or intensity of the fast intervals • The length of fast intervals • The number of fast intervals • The length of the recovery periods

  12. TYPICAL PROGRAMMES • 10 X 80m (pace = 75% of max)with 30 seconds static recovery. • 6 X 400m (pace = 80% of max) with 200m jog recovery. • LUNG BUSTING SESSIONS: INSUFFICIENT RECOVERY TIME MAX EFFORT

  13. HEART RATE DURING INTERVAL TRAINING

  14. EXAMPLES OF INTERVAL TRAINING Why?

  15. CROSS TRAINING • This is a MIXTURE OF TRAINING often used to BREAK UP THE BOREDOM of a single type of training. • It can help to REDUCE STRESSES on the body from a single training regime e.g.continual pounding to the joints when road running. • It can be used to produce the SAME EFFECTS as a single type of training by using different types of work/ play. • This type of training is ADAPTABLE. It can be altered to suit the needs of the individual because it is a mixture of different types of training.

  16. TYPICAL PROGRAMME

  17. EXAMPLES OF CROSS TRAINING Why?

  18. CIRCUIT TRAINING • CIRCUIT training involves a series of EXERCISES OR ACTIVITIES. • Each one takes place at a different STATION. • Each station involves an exercise aimed at a SPECIFIC MUSCLE GROUP in the body. • The exercises are arranged so that: • MUSCLE GROUPS ALTERNATE BETWEEN WORK AND RECOVERY 2. OPPOSING MUSCLE GROUPS ARE WORKED FOR BALANCED STRENGTH DISTRIBUTION

  19. CIRCUIT TRAINING • The aim of CIRCUIT training is to improve LOCAL MUSCULAR ENDURANCE, CARDIOVASCULAR AND REPIRATORY FITNESS. • Work / rest intervals can be altered depending on the fitness objective. (SPECIFICITY). REPITITIONS AND SETS Circuits can be organised on the Basis of TIME or REPITION. They may include REST INTERVALS or they could be NON-STOP.

  20. TYPICAL PROGRAMME

  21. EXAMPLES OF CIRCUIT TRAINING Why?

  22. STRENGTH TRAINING STRENGTH can be defined as the ability of a muscle or muscle group to apply force and, overcome resistance. BUT there are DIFFERENT TYPES OF STRENGTH. The strength of a tug-of-war competitor is of a different sort to the high jumper or the cyclist. Researchers have called these different displays of strength, STATIC, EXPLOSIVE and DYNAMIC.

  23. STATIC STRENGTH Static strength is theMAXIMUM FORCEthat can be applied by a muscle group to an IMMOVABLEOBJECT. The length of the muscle remains the same = ISOMETRIC CONTRACTION

  24. EXPLOSIVE STRENGTH EXPLOSIVE STRENGTH or POWER is a measure of the MAXIMUMENERGY used in one EXPLOSIVEACT. • EXPLOSIVE STRENGTH can be seen clearly in activities such as THROWING and JUMPING • This is when athletes attempt to project themselves or an object as FAR and as FAST as possible. • LEG strength or power can be MEASURED either by a VERTICALLEAP or STANDINGBROARD JUMP.

  25. DYNAMIC STRENGTH DYNAMIC STRENGTH is the ability of the muscles to MOVE or SUPPORT the body mass CONTINUOUSLY over an extended period of TIME. • Most sportsmen and sportswoman require ALL THREE types of strength, although obviously particular types of strength are vital for some sports: • SHOT PUTTERS NEED EXPLOSIVE • STRENGTH • ROWERS NEED DYNAMIC STRENGTH • TUG-O-WAR COMPETITORS NEED STATIC • AS WELL AS DYNAMIC STRENGTH.

  26. POWER POWER = SPEED X STRENGTH RESISTANCE RUNNING HILL RUNNING Power can be developed by:- PLYOMETRICS

  27. POWER EXAMPLE DISCUS THROWER SPEED + STRENGTH POWER

  28. EXAMPLES OF STRENGTH

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