3.1.2 – Training
Learning objectives
To understand the different methods of training and their effects.
To describe the advantages and disadvantages of each method of
training.
To explain the aspects of training that a performer should use to
increase fitness.
To understand how aspects of training can be applied to a programme
and its usage amongst athletes.
Training
There are many training methods a performer could use.
Each method works the body differently.
The aim of training is to improve:
• Fitness
• Skills
•Techniques
Maximum Heart Rate
Each individual has a maximum heart rate.
Maximum heart rate can be calculated below
Maximum Heart Rate (MHR) = 220 – age
So, a 25 year-old would have a maximum heart rate of
- 220 – 25
= 195 bpm
Weight Training
WEIGHT TRAINING is a form of training that uses progressive
resistance against a muscle group.
How can weight training benefit a performer?
1. Increase muscular strength
2. Increase muscular endurance
3. Recover after injury.
Weight Training
Weight training can increase:
Muscular strength:
High weight x low repetitions
Muscular endurance:
Low weight x high repetitions
Rest and recovery time will
depend on:
-Athlete’s fitness
-Athlete’s weight
-Sets completed
2 days is the average recovery
period to mend damaged muscle
fibres.
Weight Training
Pyramid sets: performer starts of light with more reps and
works up to heavy weight and few reps.
Weight Training
There are 2 ways you can train:
Machine Weights
Free Weights
What are the advantages and disadvantages of weight
training using Machine Weights or Free Weights
Weight Training
Machine Weights
Free Weights
Positives:
-Safe to use
-Technically design to
work specific muscle
groups.
-Always ready to use
Positives:
-Provides a wider range of
movement.
-can develop explosive
strength (many top
performer use free
weights)
Drawbacks:
-Extra weight cannot be
added.
Drawbacks:
-Need a spotter for safety
reasons.
-Injury is more likely to
occur if posture is not right
Circuit Training
Circuit training is a series of exercises completed one after
another. It is a very good way of developing general fitness.
Circuit training can help to improve
•MUSCULAR ENDURANCE
•CARDIOVASCULAR FITNESS
Circuits can be made specific by using skills from
your chosen sport. i.e. basketball
Stations could include:
- Dribbling
- Shooting
- 1 vs 1
- Defending
- Free throws
What factors should you consider about the order of the
activities and why?
How can the intensity be increased? i.e. make it harder
Circuit Training
What are the advantages and disadvantages of circuit
training?
Circuit Training
Advantages
• Develops strength and
endurance
• Appropriate form of
training for most sports
• Can be adjusted to suit
age, fitness and health of
the athlete
• Exercises are simple
enough to make each
athlete feel a sense of
achievement in
completing them.
Disadvantages
• Some exercises require
specialised equipment e.g. dumbbells
• Ample space required to
set up the circuit
exercises & equipment
• Use of additional
equipment requires
appropriate health and
safety monitoring
Interval Training
This training involves periods of work followed by periods of
rest.
i.e. Sprint for 20 metre + walk back to start.
What athletes/performers would benefit from this method
of training?
Interval Training
Lactic acid and oxygen debt builds up during interval
training. The rest phase allows for recovery of these levels.
What muscles group would this
training help build? – think muscle
types?
What body system is working during
this type of training?
- Fast Twitch muscle fibres
- Anaerobic – without air
Example = 200m
Interval Training
Long Interval Training:
Work time can range from 20 seconds to 3 minutes.
Who might benefit from longer
interval training?
Used by games
players and middle
distance runners
i.e. 400m X 5 with 2 minutes rest in between each set
Interval Training
Short Interval Training:
Work time will be no longer than 20 seconds.
Who might benefit from longer
interval training?
Used by sprinters
and racket sport
players due to short
bursts needed.
i.e. 50m X 7 with 2 minutes rest in between each set
Interval Training
What are the advantages and disadvantages of interval
training?
Interval Training
Advantages
• Improves cardiovascular
fitness (Can mix aerobic
and anaerobic exercise
which replicates team
games)
• Improves heart efficiency
• It will help train for a
range of sports
• Improves oxygen
utilisation
Disadvantages
• Tough on your body (It
can be hard to keep going
when you start to fatigue)
• Must leave sufficicent
time to recover after a
workout
• Should be done under the
supervision of a
coach/instructor
Fartlek Training
Means ‘SPEED PLAY’.
It is a combination of running, cycling speeds. i.e. 1 lap
at 50% max, 1 lap walking, 1 lap at 80%
Works on both aerobic
and anaerobic fitness
due to the varying
intensities.
What athletes may use this method of training?
Fartlek Training
- Used by team games performers as it suits the
movements necessary for a game.
- Can be completed over different terrains - woods / hills /
roads to create a variety of intensities.
Fartlek Training
What are the advantages and disadvantages of Fartlek
training?
Fartlek Training
Advantages
Disadvantages
• Good for sports which
require changes in pace
• Too easy to skip the
hard bits
• Easily adapted to suit
the individuals level of
fitness and sport
• Can be difficult to see
how hard someone is
trying!
Continuous Training
Involves a steady but regular pace. i.e. Jogging. It is
important to maintain heart rate in the training threshold
(60-80% of Max).
Activities can includes
running, walking,
swimming, rowing or
cycling.
Continuous Training
What muscles group would this training help build? – think
muscle types?
What body system is working during this type of training?
- Slow twitch muscle fibres
- Aerobic – with air
What particular athletes may use this method of training?
Long distance events – Marathon
Continuous Training
What are the advantages and disadvantages of continuous
training?
Continuous Training
Advantages
• Needs only a small
amount of easy to use,
accessible equipment, if
any
• Good for aerobic fitness
• Good for losing weight
Disadvantages
• Can be boring
• Doesn't improve
anaerobic fitness so
isn't as good for team
games like football or
hockey which involve
short bursts of speed
EXAM QUESTION
Write down 3 statements about each of the following
methods of training.
(a) Fartlek Training
(b) Continuous Training
(c) Cross Training
Put the following statements under either one of the headings.
Free Weights
c) Not for beginners:
d) Easy to work:
e) Builds up strength:
f) Limit to the amount of weight lifted:
g) Injury due to poor technique:
h) Seats and belts make them safe:
i) Can help after injury:
j) Move only in the designed way:
k) Needs a spotter:
l) Use on your own:
m) Top sportspeople use them:
n) Uses anaerobic and aerobic respiration:
o) Easier to apply more weight:
p) Always set up and ready to use
Machine Weights
Aspects of training
There are certain ASPECTS OF TRAINING which should be
followed in order to improve performance.
Specificity
Your training should be geared
“specifically” towards your chosen
sport or activity.
You need to train specifically to develop the right…
• muscles – if your sport requires a lot of running, work
mainly on your legs.
• type of fitness – do you need strength, speed, stamina or
a combination?
• skills – you need to practice any relevant skills like
kicking, serving and passing.
Specificity
e.g.The training for a shot putter would be different from the
training for a marathon runner………
You would not ask your shot putter to run 2 miles nor ask a
runner to use heavy weight based exercises
e.g. if you’re training for a
weightlifting competition,
it’s no use going
swimming every day.
You need to concentrate
on strength training
for your arms and legs.
Specificity
There is also a need for SPECIFIC TRAINING within a sport.
e.g. goalkeepers need different training to outfield players.
Progression
This principle involves working the body harder than
normal and gradually increasing the amount of exercise
you do.
This makes our body adapt to the training levels and
therefore getting fitter.
Progression
Athletes need to monitor performance levels and adjust
the programme in order to take fitness level to a higher
level.
How would you achieve progressive overload?
Overload
This principle involves working the body harder than normal
and gradually increasing the amount of exercise you do.
This makes our body
adapt to the training
levels and therefore
getting fitter.
Overload is closely linked with progression. What
would happen if you overloaded your muscles to
quickly?
Overload: the FID principle
There are four ways to achieve overload in an exercise
programme.
They can easily be remembered using the mnemonic, FID.
• Frequency – how often you train.
E.g. From 1 a week to 3 times.
• Intensity – how hard you train.
E.g. Working at 75 % of your max
instead of 60%.
• Duration – how long you train for.
E.g. Training for 2 hours instead of
1 and a half hours.
Frequency - How often we train
The body needs time to recover from each training session.
Training should be spread over the week and varied.
Intensity - How hard we train
Fitness gains are only achieved if the body systems work
hard enough.
Athletes must start at the right intensity, depending on our
current fitness. An understanding of training thresholds
also help.
Duration - How long we train
Each session must last at least 20 minutes to get any
benefits.
To improve AEROBIC fitness training sessions should last
longer and working HR should rise between 60-80% of
maximum.
Reversibility
Reversibility is process of an
athletes body losing fitness levels.
It the opposite of progressive
overload and can occur if training
has stopped due to illness or
injury.
This simply means that unless
you keep training, any fitness
gains will be lost.
Athletes say.....
“If you don’t use it, you lose it!”
Reversibility
This means that instead of progressing or remaining at the
same level, the athlete loses fitness. It only takes 3 or 4
weeks to get out of condition.
What implications does this
have for an elite performer
who’s season has just
finished?
When else might you see
reversibility take place?
Repetitions/Sets
You can’t design a weight-training program without
knowing two terms:
Repetition - is one complete
motion of an exercise.
Set - is a group of consecutive
repetitions.
The number of repetitions and sets completed with vary
depending on the programs focus (i.e. strength or
endurance training) and intensity level of a workout
Threshold
To improve fitness from regular exercise you must push
your heart rate above a certain level, known as the…
“training threshold”
There are two training thresholds:
Aerobic Training Threshold
= 60-80 % of the maximum
heart rate
Anaerobic Training Threshold
= 80% + of the maximum
heart rate
Training Zones
The type of activity an individual chooses will determine
how easily they reach a threshold.
Also, the
performers
current fitness
level will
decide how
quickly they
reach the
training zones.
Rest and Recovery
For effective training performers should achieve the right
balance between rest and recovery.
Rest and recovery allows the
body to:
1. Replenish energy stores
2. Repair muscles fibres
Rest and Recovery
TASK: What are the signs of overtraining?
Summary Questions:
Can you answer the following questions?
Success Criteria:
All pupils should be able to answer a minimum of 4
questions.
Most pupils should be able to answer 5-6 questions.
Some pupils should be able to answer all the questions.
Summary Questions:
What is Fartlek training?
What is the difference between free weights and machine
weights?
Describe interval training.
Circuit training can be made specific to a sport. What
stations might you include in a basketball circuit?
Summary Questions:
What is overload and how can it be achieved?
Describe and explain your understanding of an athlete’s
aerobic training zone.
What are the signs of overtraining?
Explain the training principle of reversibility?