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.
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
Methods of Training
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
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
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
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.
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
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
Summary Questions:
1. What is Fartlek training?
2. What is the difference between free weights and machine
weights?
3. Describe interval training?
4. Circuit training can be made specific to a sport. What
stations might you include in a basketball circuit?