TYPES OF TRAININGTYPES OF TRAINING

Learning Objectives -Learning Objectives -

What? What? - To be able to name and - To be able to name and define define specific training methodsspecific training methods

- To know their advantages - To know their advantages and and disadvantagesdisadvantages

How?How? - Power point, discussion and - Power point, discussion and notesnotes

Why? Why? - To be able to match training - To be able to match training methods to particular activities.methods to particular activities.

Specific Training MethodsSpecific Training Methods CIRCUIT TRAINING CIRCUIT TRAINING One of the most

common forms of training because it is very flexible and easy to set up.

Setting up – circuit training uses lots of different exercises or activities that are known as STATIONS, a normal circuit has 6 to 12 activities.

When setting up your circuit you should:1. Clearly mark each station – the exercise should

be identified with a diagram of how to perform right.

2. Exercises should be demonstrated and practised to make sure they are done correctly.

3. Variety of exercises and activity in which you should vary the parts of the body being worked.

4. Should always build in rest periods i.e. 30 secs on 30 off

Fitness circuit – Fitness circuit – primarily to increase general primarily to increase general fitness – variety of cardiovascular fitness exercises fitness – variety of cardiovascular fitness exercises and strength in specific muscle groups. Types of and strength in specific muscle groups. Types of exercises:exercises:

Press upsPress ups Squat thrustsSquat thrusts SkippingSkipping SquatsSquats Triceps dipsTriceps dips Star jumpsStar jumps BurpeesBurpees Trunk curlsTrunk curls

Shuttle runsShuttle runs Step upsStep ups Sit upsSit ups Running on the spotRunning on the spot Spotty dogsSpotty dogs

Skills Circuit Skills Circuit This again has stations but they are primarily This again has stations but they are primarily

aimed at improving certain skills that are vital in aimed at improving certain skills that are vital in a particular activity.a particular activity.

This is usually done by a games player where This is usually done by a games player where skills such as passing a ball against the wall or skills such as passing a ball against the wall or dribbling the ball in and out of cones (basketball, dribbling the ball in and out of cones (basketball, hockey, football etc) can be practised.hockey, football etc) can be practised.

Different ways of running the circuitDifferent ways of running the circuit Timed circuitsTimed circuits – set time for exercises – set time for exercises

(complete as many as you can in the time) (complete as many as you can in the time) followed by a rest time. This can be the followed by a rest time. This can be the same, longer or shorter time.same, longer or shorter time.

Fixed loadFixed load – each station is labelled with – each station is labelled with the exact amount of work to be done, no the exact amount of work to be done, no time limit. Example 30 sit ups.time limit. Example 30 sit ups.

Varied lapsVaried laps – most circuits consist of one – most circuits consist of one or more laps. These can be exactly the or more laps. These can be exactly the same or varied – increased work ,less rest, same or varied – increased work ,less rest, visa versa or perhaps a ‘sprint lap’ where visa versa or perhaps a ‘sprint lap’ where you do 10 secs work 3 secs rest.you do 10 secs work 3 secs rest.

Specific Training MethodsSpecific Training MethodsWeight TrainingWeight TrainingMany activities require some form of strength and Many activities require some form of strength and

weight training can therefore be very useful.weight training can therefore be very useful.Weight training can be used:Weight training can be used: To increase muscle strengthTo increase muscle strength To improve muscle toneTo improve muscle tone Increasing muscle size or bulkIncreasing muscle size or bulk Assisting recovery after injuryAssisting recovery after injury

More or less all activities require some strength so More or less all activities require some strength so some degree of weight training is a benefit for all some degree of weight training is a benefit for all competitors.competitors.

This has resulted in any more weight training This has resulted in any more weight training gyms and a rapid growth in equipment.gyms and a rapid growth in equipment.

EFFECTIVE weight training involves the EFFECTIVE weight training involves the principle of overload – the muscles have to principle of overload – the muscles have to be stressed to make them adapt to be stressed to make them adapt to become both bigger and stronger and become both bigger and stronger and therefore more efficient.therefore more efficient.

When organising a session the most When organising a session the most important things to remember are:important things to remember are:

RepetitionsRepetitions – the number of times you – the number of times you actually move the weights. For example actually move the weights. For example 12 bicep curls = 12 repetitions12 bicep curls = 12 repetitions

SetsSets – the number of times you do a – the number of times you do a particular weight activity. For example 12 particular weight activity. For example 12 bicep curls is one setbicep curls is one set

Different ways to use Reps and Different ways to use Reps and

SetsSets To increase muscular strength – you To increase muscular strength – you

work on having 3 sets of 6 reps at work on having 3 sets of 6 reps at near maximum weight.near maximum weight.

To increase muscular endurance – at To increase muscular endurance – at least 3 sets of 20 to 30 reps at about least 3 sets of 20 to 30 reps at about 40 – 60% of max weight.40 – 60% of max weight.

To increase power – at least 3 sets of To increase power – at least 3 sets of 10 to 15 reps, performed at speed, at 10 to 15 reps, performed at speed, at about 60 – 80% of max weightabout 60 – 80% of max weight

Types of Weight TrainingTypes of Weight Training1.1. Freestanding weights – these have to be placed Freestanding weights – these have to be placed

onto bars and equipment in order for them to onto bars and equipment in order for them to be used. Usually used by people who want to be used. Usually used by people who want to increase strength – as it is easier to add more increase strength – as it is easier to add more weight. Also it is easy to buy weights cheaply weight. Also it is easy to buy weights cheaply and set up a weight training area just by adding and set up a weight training area just by adding a bench. a bench.

Disadvantages – Safety , weights can easily be Disadvantages – Safety , weights can easily be dropped. If weights become too heavy they can dropped. If weights become too heavy they can drop on you – therefore you must always work drop on you – therefore you must always work with a training partner. with a training partner.

2. Specialist weight training equipment – these are 2. Specialist weight training equipment – these are the types of machines found in gyms, leisure the types of machines found in gyms, leisure centres and private clubs. The weights are fixed centres and private clubs. The weights are fixed in the machines and are selected by moving pins in the machines and are selected by moving pins into provided slots. These are much safer as the into provided slots. These are much safer as the weights will not drop on you!! weights will not drop on you!!

Disadvantages - cost of belonging to a club to Disadvantages - cost of belonging to a club to use them, or if you have the money too have use them, or if you have the money too have some you need an awful lot of room! (and a some you need an awful lot of room! (and a strong floor!!)strong floor!!)

Interval TrainingInterval Training

Interval training consists of periods of work followed Interval training consists of periods of work followed by periods of rest with variations of the two. by periods of rest with variations of the two. When working, the heart rate needs to be at a When working, the heart rate needs to be at a high training zone level and during rest it should high training zone level and during rest it should drop down into the aerobic zone. drop down into the aerobic zone.

The following are the most common forms :The following are the most common forms : Long interval training – work in periods of Long interval training – work in periods of

between 15 secs to 3 mins at about 80 – 85% of between 15 secs to 3 mins at about 80 – 85% of maximum, with the same rest periods in maximum, with the same rest periods in between. Good for games players and middle between. Good for games players and middle distance athletes.distance athletes.

Short interval training – short periods of work, no Short interval training – short periods of work, no more than 15 secs but at maximum levels. The more than 15 secs but at maximum levels. The rest periods need to be realistic, possibly up to 2 rest periods need to be realistic, possibly up to 2 mins. Good for racket sports players or sprinters.mins. Good for racket sports players or sprinters.

Continuous TrainingContinuous Training

Here performers take part in activities which keep the Here performers take part in activities which keep the pulse and heart rate high over a sustained period of pulse and heart rate high over a sustained period of time.time.

Examples are:Examples are:- Running/ Jogging- Running/ Jogging- Cycling- Cycling- Swimming- Swimming- Aerobic Classes- Aerobic Classes

One of the most popular method of continuous training One of the most popular method of continuous training nowadays is using a treadmill, bike or cross trainer. nowadays is using a treadmill, bike or cross trainer. These machines are widely available in gyms. Good These machines are widely available in gyms. Good for all round exercise and games players in particular.for all round exercise and games players in particular.

Fartlek TrainingFartlek Training

Swedish method of training meaning ‘speed training’ and Swedish method of training meaning ‘speed training’ and is a form of interval training. It alternates walking, brisk is a form of interval training. It alternates walking, brisk walking, running, jogging and fast running.walking, running, jogging and fast running.

Altitude TrainingAltitude Training

This involves performers going to specific areas in the This involves performers going to specific areas in the world where they can train at high altitude. The reason world where they can train at high altitude. The reason for this is that at high altitude the air becomes less for this is that at high altitude the air becomes less dense and the pressure of oxygen decreases. This dense and the pressure of oxygen decreases. This means that the performer is able to make some means that the performer is able to make some

physiological changes which increase the oxygen-physiological changes which increase the oxygen-carrying capacity of the blood. This can make them carrying capacity of the blood. This can make them more efficient runners by improving their endurance more efficient runners by improving their endurance levels. When they then come down to normal altitude levels. When they then come down to normal altitude they are much more efficient. Good for long distance they are much more efficient. Good for long distance runners but increasingly used by football and rugby runners but increasingly used by football and rugby teams.teams.

Continuous Shuttle runContinuous Shuttle run Also known as the multi stage fitness test/ Also known as the multi stage fitness test/

bleep test. Was developed as a test for bleep test. Was developed as a test for fitness but now is often used as a method fitness but now is often used as a method of training.of training.

This would be a form of continuous This would be a form of continuous training – it involves carrying out a series training – it involves carrying out a series of 20 metre in time with a series of of 20 metre in time with a series of electronic beeps that speed up every electronic beeps that speed up every minute.minute.

Key TermsKey Terms STATIONS STATIONS – particular – particular

areas where types of areas where types of exercises are set up.exercises are set up.

LAPS LAPS – number of times – number of times the set of stations is the set of stations is performed.performed.

MUSCLE TONEMUSCLE TONE the tension the tension in the muscle when at in the muscle when at rest.rest.

REPETITIONS REPETITIONS – The – The number of times you number of times you actually move the weights.actually move the weights.

SETSSETS – the number of – the number of times you carry out a times you carry out a particular weight activity.particular weight activity.

REPETITION MAXIMUM REPETITION MAXIMUM (RM)-(RM)- The maximun The maximun amount of weight you are amount of weight you are able to move once.able to move once.

SHUTTLE RUNSSHUTTLE RUNS – running – running backwards and forwards backwards and forwards across a set distance.across a set distance.

AEROBIC EXERCISEAEROBIC EXERCISE – – exercise carried out using exercise carried out using a supply of oxygena supply of oxygen

EXAMINERS TIPSEXAMINERS TIPS Questions are often asked about the specific Questions are often asked about the specific

advantages or disadvantages of circuit training. advantages or disadvantages of circuit training. The ease of setting up is a good example of an The ease of setting up is a good example of an example, whilst the need for a large space is a example, whilst the need for a large space is a good example of a disadvantage.good example of a disadvantage.

Most questions on weight training refer to Most questions on weight training refer to knowing the difference between repetitions and knowing the difference between repetitions and sets. Another common topics are the advantages sets. Another common topics are the advantages and disadvantages of using this method together and disadvantages of using this method together with the aspects of fitness that can be improved.with the aspects of fitness that can be improved.

You should be able to match up a particular You should be able to match up a particular training method to the specific activity for which training method to the specific activity for which it would be the most suitable.it would be the most suitable.