Aims of this part of the unit:Aims of this part of the unit:

To be able to define the five methods of training

To know then application of training principals.

To be able to list the advantages and disadvantages of each method of training

To know which method of training is appropriate for which type of fitness/sport

The application of training The application of training principals.principals.

The training principals are OVERLOADSPECIFICITYPROGRESSIONPEAKINGREVERSIBILITY.

OVERLOADOVERLOAD

Forcing body to work beyond current known limits Applies in strength, endurance or phys mobility Must be progressive not excessive (within 5 – 10% 0f

existing) – body adapts, called adaptation. This varies from one component of fitness to another

Read p108 – last bit before Specificity. YouTube - Rack Pulls (Over Load Principle) for

Powerlifting. 675 LBS for 10 Reps on my last set By Tuan Tran

YouTube - Bratt's Bat - Overload Training For Baseball Power

SpecificitySpecificity

Training is most effective when specific to the activity

Rower can train outside boat but must have improvement of performance on it.

Hammer thrower…what type of training does he do??

Energy systems – read p109 give different examples of this aerobic and anaerobic change.

YouTube - Explosive Running, Dr. Mike Yessis

ProgressionProgression

For health, fun or specific – progression must take place/built in.

In a specific time frame. Can be achived by 3 specific pathways1. Easy to difficult2. General to specific3. Quality to quantity.All 3 concepts embrace overload, adaptability,

specificity and peaking.See diagram p110

OVERLOAD SPECIFICITY PEAKING

Easy to diff Gen to specific Quantity to

quality

Prog

IMPROVEMENT TARGETS

PEAKINGPEAKING When competing it is vitally important to coincide

with a major event Progression = Targets met Peaking = ensuring this at right time.“progression produces performance. Peaking

produces performance at the right time”As we know this is not an exact science…YouTube - Galebach Junior Olympics video

Or….Paula Radcliffe.

PERIODIASATION PERIODIASATION

The phasing of breaking down training into sections.

ReversibilityReversibility Applies to most aspects of physical performance. Basically means that “THE EFFECTS OF

TRAINING WILL BE LOST AT ABOUT ONE THIRD OF THE RATE AT WHICH THEY WERE GAINED”

Ie you train for 3 weeks – lose in a week!! Will a beginner and a seasoned

Trainer lose the same amount??

That is why we must train several

Componants of fitness – incase we have to

Stop one. I.e Strength and Stamina.

FITT PrincipleFITT Principle

A set of principles to help us ensure that all aspects of training referred to so far are included in ant programme of exercise

1. FREQUENCY = The number of training sessions (differs for performers)

2. INTENSITY = How hard we work (look at heart rates p113)

3. TIME = How long to train and to rest.4. TYPE = What type of training is needed.

Home workHome work

On Sheet Questions 1- 9Hand In next weekNeat, Clear – remember parents evening!

Methods of TrainingMethods of Training

Types of muscular contractionCircuit trainingContinuous trainingCross trainingWeight trainingInterval training Fartlek training

Methods of TrainingMethods of TrainingTwo types of muscle contraction isotonic and

isometricIsotonic contractions are known as dynamic

contractions as the muscles contract and produce movement

Advantages: Strengthens a muscle throughout the ROM You can choose isotonic exercises to match the

actions in your particular sport

Isotonic contractionsIsotonic contractions

Disadvantages:Can lead to muscle soreness, because of the

stress as the muscle lengthens (eccentric contraction)

The muscle gains most strength at the weakest point of the action rather than evenly throughout

Isometric contractionsIsometric contractionsThe muscle contracts but does not lengthen

or shorten so produce no movement, therefore developing only static strength

Advantages;They don’t require expensive equipmentCan be performed anywhereLess muscle soreness

Isometric contractionsIsometric contractions

DisadvantagesThe muscle gains strength only at the angle

you use in the exerciseDuring an isometric contraction blood flow

to the muscle stops thus increasing blood pressure= risk of heart problems

Circuit TrainingCircuit Training

A circuit usually has 6-12 stations arranged in a loop. A person will perform a different exercise/activity at each station usually for a set length of time.

Disadvantages: Needs time to set up, planning and organisation

Circuit trainingCircuit training

Advantages: Involves a variety of exercises so less chance of

tedium Very adaptable e.g. circuit can be designed to be

sport specific, or work on a particular type of fitness.

A circuit doesn’t require expensive equipment and can be set up anywhere.

Can develop multiple types of fitness (our circuit developed Muscular Endurance!)

Continuous TrainingContinuous TrainingYou run, swim, cycle at a constant,

moderate intensity for a sustained period of time without rest.

Disadvantages:Can be boringDoes not improve any other type of fitness.

E.g. Does not improve sprint speed which is required for most sports

Continuous TrainingContinuous Training

Advantages:Improves aerobic fitness (CV endurance) No equipment required, can be set up

anywhere.

Interval TrainingInterval Training Interval training follows a fixed pattern of high intensity

exercise followed by periods of recovery. The period of recovery can involve light exercise or rest.

E.g. 30 secs sprinting 1 min gentle jog (10 sets) or 30 secs sprinting 1 min rest

Advantages; Good for aerobic and anaerobic fitness. Closely mirrors a number of sports Disadvantages: Is very demanding so requires high levels of motivation

Fartlek TrainingFartlek Training Fartlek is a Swedish word meaning ‘speed play’. It involves

exercise, normally running at different intensities and speed at varying intervals. E.g. 5min gentle jog, 30 secs sprint, 2 min walk 5 min hill climb

Advantages; Good for aerobic and anaerobic fitness The variety helps prevent tedium Closely mirrors a no. of sports Disadvantages; It’s easy to skip the demanding parts and not push yourself It’s difficult to monitor progress and intensity

Weight TrainingWeight Training

Weight training involves performing sets and repetitions of the same movement against a resistance e.g. Pushing or pulling against a weight

You can use your own body weight as a form of resistance training e.g. sit ups, press ups and chin ups. Or more commonly a resistance machine

Weight trainingWeight training

Advantages: Specific muscle groups can be targeted. Can be used to develop different types of fitness e.g.

muscular endurance, power and strength Can be organised to perform sport specific exercises Disadvantages: Often specialist expensive equipment

is required (resistance machines) Poor technique can cause serious injury Can cause muscle imbalances and doesn’t necessarily

lead to ‘good health’

Cross trainingCross training

This is when more than one activity is undertaken during a training session. E.g. In an hr gym session a person may run for 20mins, row for 20mins cycle for 20mins.

This adds variety to a session Means that people can exercise for a longer time

period. Prevents repetitive stress type injuries.e.g. a

marathon runner with sore shins may cycle to improve their CV fitness

RememberRemember

To help you remember the six methods of training: Chelsea Club Coach Wants International Footballers

RememberRemember

C stands for circuit trainingC stands for continous trainingC stands for cross trainingW stands for weight trainingI stands for Interval trainingF stands for Fartlek training