METHODS OF
TRAINING
GBHS
CONTINUOUS TRAINING
▶ This methods work on developing endurance.
▶ It stress the aerobic energy system.
▶ Exercise at a steady rate using large muscle
groups over a long period of time.
▶ Continuous exercise for 20 mins +/ hours.
▶ E.g. running, swimming, cycling, aerobic
dance.
CONTINUOUS TRAINING
▶ Develops a good aerobic base for all
activities.
▶ Can develop muscle and joint strains
through repetitive actions.
▶ Not sport specific to team sports,
start/stop.
CONTINUOUS TRAINING
▶ Frequency – 3-4 days a week –health.
▶ Frequency – 4-6 days a week – sport
fitness.
▶ Duration – 20 mins minimum for
aerobic benefit, health related.
▶ Duration – sport related up to 1 hour+.
CONTINUOUS TRAINING
Intensity – predicted in different ways.
1. Age predicted maximum heart rate.
2. Karvonen Formula.
THR = RHR + 70% / 85% (MHR –
RHR)
▶ 3.Exertion Ratios – a ratio of how
heard you are training.
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CONTINUOUS TRAINING
▶ Overload – how we change training
and work harder to keep producing
gains.
▶ Options:
▶ 1. Increase intensity of training.
▶ 2. Increase duration of session.
▶ 3. Increase the frequency of training.
FARTLEK TRAINING
▶ Different method of continuous
training
▶ During the exercise speed and
intensity are tried.
▶ Both the aerobic and anaerobic
systems are stressed.
▶ E.g Easy jog 3 houses / sprint one
house.
▶ Walk 1min / jog 4mins
STRENGTH TRAINING
▶ Strength is the ability to apply a force to
move objects.
▶ Gains in strength by:
▶ Weight training
▶ Resistance training
▶ Plyometrics
▶ It is important in most physical activities.
STRENGTH TRAINING
▶ Good levels of strength:
▶ 1. Help you cope with the demands of
day to day activity.
▶ 2. Lead a better quality of life in old age.
▶ 3. Can be improved through resistance
training.
▶ 4. Should be tested in the same way it is
used in sporting activity.
TYPES OF STRENGTH
▶ Muscular Endurance – Muscles work
continuously for a long period of time.
▶ Muscular Strength – Muscles apply a
maximum force in a single effort.
▶ Muscular Power – a combination of
strength and speed producing an
explosive movement.
WEIGHT TRAINING
▶ Repetition Max – RM, the max amount
of weight that can be lifted a certain
number of times e.g. 1RM.
▶ Reps (repetitions) – the number of times
that a weight has to be lifted without
resting.
▶ Load – the amount of weight lifted in an
exercise.
▶ Set – groups of repetitions performed
together.
WEIGHT TRAINING
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Weights can be used to improve:
Strength
Strength endurance
Explosive power.
Manipulating weights, repetitions, sets
determines which is being worked on.
WEIGHT TRAINING
RM is the max amount the person can
lift with one repetition.
▶ Training using weights as a resistance.
▶ It is an effective form of strength
training.
▶ It provides a strength base off which
other training can be performed
safely.
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WEIGHT TRAINING
▶ Frequency – 3 days a week.
▶ Fatigue - occurs as a result of training.
▶ Recovery - after training the body
begins to repair damage, make
adaptation.
▶ Super- compensation – the fitness
effect, adaptation occurs.
▶ Detraining – reversibility if training does
not occur.
WEIGHT TRAINING
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Overload by:
Increase the RM.
Increase number of reps per set.
Increase the set number.
Decrease the rest between sets.
Decrease the time between training
sessions.
WEIGHT TRAINING
▶ Specificity:
▶ Use exercises that mimic the sporting actions
you do.
▶ Train the key areas of the body for your sport.
▶ Make sure you understand the lifting technique.
▶ Never put two exercises together that stress the
same muscle group.
CORE TRAINING
▶ Core strength allows the body to transfer force
between the upper and lower body effectively.
▶ Important in jumping, striking, throwing.
▶ Key to most team sports.
▶ Core muscles of the abdomen and hip are some
of the largest in the body with a lot of ability to
generate force.
▶ Core muscles are responsible for controlling C of
G and the body’s position.
CORE TRAINING
▶ Improve core strength – improve ability to
change direction, maintain balance.
▶ The ability to maintain control and stabilise
the body lets you perform a skill more easily
when you are off balance.
▶ Core work – Swiss ball, weight ball, prone
hold, body weight work.
CIRCUIT TRAINING
▶ Performing a number of exercises in succession.
(calisthenics often used)
▶ Can combine all methods of training in a single
session.
▶ Versatile training method can improve any
component of fitness.
▶ High impact or low impact depending on the
group.
CIRCUIT TRAINING
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Can develop:
Muscular strength
Muscular endurance
Agility
Power
Aerobic endurance
Skill
CIRCUIT TRAINING
Frequency – 3-5 days a week.
Intensity – depends on:
What you are training for.
Individual fitness level.
Exercises selected.
Duration and overload can be used to change
intensity.
▶ Use HR to measure or PER.
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CIRCUIT TRAINING
▶ Specificity – training for a particular sport.
▶ Movements, exercise, skills all specific to what
happens in that sport.
▶ Netball
▶ Shuttles 1/3 court
Skipping
▶ Passes against wall
One had passes
▶ Step work
Fast feet
▶ Prone hold
Sit-ups twist
▶ Medicine ball throws pass/sprint
▶ Bench jumps
ladder work
CIRCUIT TRAINING
▶ Designing a circuit programme.
▶ Make sure exercises are thought out so one muscle group is not
overloaded.
▶ You might need a recovery station.
▶ Low intensity aerobic exercises, jogging, can help athlete catch breathe,
disperse lactic acid build up.
INTERVAL TRAINING
▶ One of the most popular types of training for
elite athletes.
▶ Very versatile and can be used in lots of
activities.
▶ Can train both aerobic and anaerobic systems.
▶ Work intensely for a short period then rest.
INTERVAL TRAINING
▶ Lets an athlete exercise at a specific intensity,
relevant to the energy system they use in
sport.
▶ Work/rest ratios are determined by the energy
system being stressed.1:1 means work/rest
periods are the same length.
▶ Allows you to repeat high intensity high
quality work.
INTERVAL TRAINING
▶ Fastest way to improve fitness as it places
more stress on the body due to high intensity
training.
▶ Fewer stress related injuries due to short
duration of activities.
▶ Specific to team sports, start/stop nature.
▶ Mentally demanding.
▶ Fatigue through build up of lactic acid.
INTERVAL TRAINING
▶ Boxing intervals – 1-2 mins before resting the
same time.
▶ Footwork drills – 30-40 secs, same rest
period.
▶ Short sprints – 30-40 secs before rest.
▶ Performing activities at high quality, explosive
movements.
INTERVAL TRAINING
▶ The more rest between work periods the
higher intensity of work can be performed.
▶ Training at 85-100% intensity.
▶ Speed endurance is high intensity.
▶ Aerobic fitness lower intensity.
▶ 1:10 work/rest ratio used for speed training,
allow complete recovery before you work
again.
CALISTHENICS
▶ Resistance exercises to improve muscular
function using body weight.
▶ E.g sit-ups, press-ups, prone hold, one hand
press-up.
▶ Often used in circuits and strength training.
▶ Make exercises harder by decreasing stability,
use Swiss ball. Less hands, legs.
CALISTHENICS
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Endurance – increase repetitions of exercise.
Power – explosive exercises, done quickly.
Overload:
More reps
More sets
Harder exercises.
PLYOMETRICS
▶ Training for power and speed.
▶ Involves the eccentric muscle lengthening action
followed by concentric muscle shortening action
to develop muscular power and speed.
▶ Improves the elastic response of muscles and
develops a persons ability to use their muscles
more explosively.
PLYOMETRICS
▶ Uses your own body weight as a resistance.
▶ Uses the elastic properties of muscle to gain a
more contraction.
▶ Uses the principle that a stretched muscle
develops more power.
▶ E.g. bounding, hopping, leaping, skipping, depth
jumps, press-up with clap, medicine ball work,
squats, lunges.
FLEXIBILITY
▶ This involves muscles stretching to their full
length to allow as much joint movement as
possible.
▶ Flexibility is important in maintaining muscle
balance and posture.
▶ Flexible agonist/antagonist muscle pairings work
correctly.
▶ A component of all activities.
▶ Good flexibility reduces injury risk.
STRETCHING
nvolves muscles being taken through their entire
range of motion and stretched to their max
length around a joint.
Should be done when the body is warm.
Types:
Dynamic
Static
PNF
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STRETCHING
▶ Benefits:
▶ Helps prevent injury as muscles are kept are their
proper length and less chance of tears.
▶ Warm – reduces chance of tears, strains.
▶ Increases range of movement across a joint.
▶ Helps maintain muscle balance.
DYNAMIC STRETCHING
▶ Combines stretching with movement.
▶ Muscles are taken slowly through their full
range of movement.
▶ Specific to the way a muscle will perform in
activity – replicates the movement of the
activity.
STATIC STRETCHING
▶ Muscles are taken to their full range of
flexibility and held still.
▶ Stretches are held for 30-50 secs.
▶ Range of motion improves over time.
▶ Good for developing and maintaining
flexibility after activity has finished.
▶ Not specific to physical activity.
PNF STRETCHING.
▶ Proprioceptive Neuromuscular Facilitation.
▶ Muscles are taken to max stretch and then
contracted against a resistance.
▶ Usually a partner, can be a wall, bench.
▶ Hold contraction about 10secs then stretch
slightly further and repeat.
▶ Stretch the muscle to its limit.
▶ Muscle can stretch slightly further each time.
PNF STRETCHING.
▶ Used to maximise flexibility and help with
injury recovery.
▶ Improves flexibility and muscle strength.
▶ Lets you be strong at the limits of your range
of motion.
▶ Takes time and effort to complete.
▶ Usually need a partner.
ALTITUDE TRAINING
▶ Based on the idea that at altitude oxygen
pressure decreases so the body adapts to this by
increasing red blood cells and hemoglobin levels
to deliver oxygen.
▶ Widely used by endurance athletes to enhance
their oxygen carrying capacity.
▶ When athlete returns to sea level the increases
remain so the body can transport and utilise
more oxygen giving improved performance.