Methods of Training

1. GCSE Y10
METHODS OF TRAINING

2. 5 Methods of Training…
Can you name them?
1.Weight Training
2.Circuit Training
3.Interval Training
4.Fartlek Training
5.Continuous Training

3. Circuit Training
•A circuit is made up 6 – 10 exercise
stations at which a particular activity is
performed.
•Circuit training develops:
- Cardio vascular fitness, muscular
endurance, muscular strength and
flexibility.

4. Station 1
Station 8
Station 1
Station 2
Station 4
Station 5
Station 6
Station 7
Muscular
Endurance
Cardiovascular
Fitness

5. 1. How can we determine which type of fitness is
improved?
TYPE of activity
TIME spent at each activity
NUMBER of stations and circuits completed.
How do we increase the difficulty in a circuit?
If we want to improve leg power and cardio
vascular fitness – What type of exercises
would we include in a circuit?

6. Interval Training
•Interval Training = Alternating between
strenuous exercise and rest.
•‘Rest’ might mean milder exercise, e.g.
30m sprint 30m slow jogging.
•The ‘Rest’ periods give us time to
recover.
•Interval training can be used to develop
both aerobic and anaerobic fitness.
•Interval training is useful for swimming,
rowing, running, cycling.

7. Continuous Training
•This method of training improves
aerobic fitness and is also a good way to
burn body fat.
•The athlete runs, swims, cycles, rows
for at least 30minutes.
•Overload is achieved by increasing the
time, distance and speed.

8. Fartlek Training
•The word Fartlek is Swedish and means
‘speed play’
•This method of training involves many
changes of speed.
•Improves aerobic and anaerobic fitness.
•Fartlek training is very effective for
games players, since games involve the
ability to change pace.
•To overload increase the time or speed
for each activity or choose more
difficult ground. E.g. running uphill or
on sand.

9. A Typical Fartlek session
•Jog for warm up – 8 min
•Sprint every other lamp post – 8 posts
•Jog recovery – 5 mins
•Sprint 10 paces – 10 reps
•Recovery – 30 secs
•¾ pace for 30 sec – 6 reps
•Jog recovery – 1 min
•Jog to finish – 10 mins

10. Weight Training
•Develop muscular
strength, muscular
endurance and muscular
power.
•Max strength =
3 sets of 6 reps at near
max weight.
•Muscular endurance =
3 sets of 20-30 reps.
•Muscular power
3 sets of 10-15 reps.

11. BRAIN TEASER
1.Name the 5 types of training.
2.Name 3 exercises you could include in a
circuit designed to improve muscular
endurance.
3.What type of training improves
cardiovascular fitness – explain.
4.What is interval training?
5.What is fartlek training and why is it
good for games players.