BTEC Sport Level 2
An Introduction to the Unit
Unit 5

Have a clear understanding of Unit 5 and Learning Aim A

Identify how to plan a Training Programme

Explore the range of Training Methods and apply to your aims
and objectives
Now create your own learning goal – personalised to you! Use keywords!!

Read your hand out / Unit briefs as a group

You have 5 minutes

Q+A

Use these to make sure you are doing the
right thing as you go along!!!
Learning Aim A: Design a Personal Fitness
training programme



1. Personal Information for fitness training
programme design (P1, M1)
2. Independently design a safe 6 week
personal fitness programme (P2, M2, D1)
3. Describe the application of principles of
training (FITT) to your programme (P3)


Remember you must use SMARTER goals!!
Consider how realistic your aims and
objectives are

Personal Goals

SMARTER
-
Specific
Measurable
Achievable
Realistic
Time-related
Exciting
Recorded


Aims = what you would like to achieve by the
end of the programme. These will be based
on the goals you set.
Objectives = How you plan to achieve your
aims
You have 2 minutes to make these a little
SMARTER!!!

-
What could this relate to???
Current PA levels (PA, exercise and sport)
Alcohol intake
Diet
Free Time
Occupation
Family
Financial situation
Discuss....Why do you think it is important to have lifestyle and PA
information when planning a training programme??

Complete the “Planning-Personal Information”
section to your Training Programme Booklet
You have 15 minutes......
http://www.crickweb.co.uk/countdowntimers.html


What Health and Safety considerations do you
need to think of before planning your training
programme???
Think....Pair....Share!!







Increases HR
Increases breathing rate
Increases muscle temperature
Reduce Heart Rate
Remove Lactic Acid
Prevent blood pooling
What activities could a warm up and cool down
consist of???



Complete the “Health and Safety” Page on
your Programme
You have 5 minutes
http://www.crickweb.co.uk/countdowntimers.html
Methods of Training
A variety of training methods can be used to improve a person’s fitness. Each
method will have a specific effect upon the body.
Some will improve speed, others will improve stamina, strength or
suppleness.
The five most common methods of training are:
Methods of Training
A variety of training methods can be used to improve a person’s fitness. Each
method will have a specific effect upon the body.
Some will improve speed, others will improve stamina, strength or
suppleness.
The five most common methods of training are:
Each type of training will develop the body in a different way, improving the
aerobic energy system, the anaerobic energy system or a mixture of the two.
The chart shows the
approximate training
effects that can be
achieved by each of the
different training
methods.
The exact
proportions will
vary according to
the details of each50%
training
programme.
100% Aerobic
Methods of
Training
CONTINUOUS
FARTLEK
INTERVAL
CIRCUIT
WEIGHT
100% Anaerobic
Fartlek training and
Interval training
methods can be
adapted to develop the
aerobic system or
anaerobic system.
Methods of Training
Each method of training will usually consist of exercises or activities,
which are organised into: repetitions and sets.
Repetitions
These are the number of times or
length of time a particular
exercise or task is undertaken.
Examples

Performing sit-ups for 60
seconds.

Performing 40 sit-ups.

Sprinting for 5 seconds x 10.

Sprinting 50m x 10.
Methods of Training
Sets
Once all the individual exercises
or tasks have been completed,
this is known as a set. Usually
between 1 and 3 sets are
undertaken.
Examples

Performing 3 sets of 40 sit-ups,
would give a total of 120 sit-ups.

Sprinting 3 sets of 5 seconds x 10,
would give a total of 150 seconds
exercising.
Continuous Training

Continuous training involves long, slow distance exercise also known as
LSD, undertaken at a constant rate without a rest.

You can jog, swim, cycle or row for at least 20 minutes.

You work in your aerobic training zone starting at 60% of your maximum
heart rate (220 – age), progressing to 85%.

Overload is achieved by increasing the frequency, intensity or length of
training.
Cycling
Rowing
Jogging
Continuous Training – The
Advantages
Continuous training…



is a great way to improve aerobic fitness (stamina).
is excellent at reducing body fat.
only needs a small amount of equipment.
Examples…
Power Walking
(1 hour)
Cycling
(1.5 hours)
Continuous Training – The Disadvantages
Continuous training…


can be extremely boring.
does not improve speed, which is vital in many sports.
Fartlek Training
Fartlek is a Swedish word meaning
‘speed play’.

It involves changes in intensity without stopping or resting.

This is usually achieved by varying the speed or terrain, e.g. uphill
running.
Example:
1) Sprint
2) Jog
3) Sprint
4) Jog

You can run, row, swim or cycle.

You can use it to improve either your aerobic fitness (stamina),
anaerobic fitness (speed) or a mixture of the two.
A Fartlek Training Session to Improve Aerobic Fitness
1) Warm Up
10 minutes
5) Fast Jog
10 minutes
2) Fast Jog
10 minutes
3) Uphill Work
5 minutes
6) Uphill Work
5 minutes
4) Downhill Work
15 minutes
7) Cool Down
10 minutes
A Fartlek Training Session to Improve Anaerobic Fitness
1) Warm Up
1000 metres
3) Jog
400 metres
2) Sprint
400 metres
6) Sprint
200 metres
5) Jog
300 metres
4) Sprint
300 metres
8) Sprint
100 metres
7) Jog
200 metres
10) Cool Down
1000 metres
9) Jog
100 metres
Fartlek Training – The Advantages
 Fartlek training is a good way of training for games players, since it
involves many changes of speed.
 It can be easily adapted to suit an individual or sport.
 The changes in pace make each session more interesting.
Overload is achieved by increasing the length or speed of each part, or the
terrain difficulty. This may involve uphill running.
Fartlek Training – The Disadvantages
 It can be difficult to see how hard the person is
training.
 It needs the person to be motivated, as it is easy to
skip the harder parts.
Try to develop your own Fartlek training session to improve Aerobic
Fitness and another one to improve Anaerobic fitness.
Interval Training
Interval training is similar to Fartlek Training but involves rest or recovery
periods. It involves a fixed pattern of work followed by a rest.
Example:
3) Repeat 10 times
1) Sprint
(50 metres)
2) Rest
(30 seconds)
4) Rest (5 minutes)

You can row, run, swim or cycle.

Each repetition of the pattern is called a ‘rep’ and you need to complete a
set of ‘reps’ before a rest is taken.

You can use it to improve aerobic fitness (stamina), anaerobic fitness
(speed) or a mixture of the both.
An Interval Training Session to Improve Aerobic Fitness
1) Warm Up
10 minutes
3) Rest and then complete
between 1 & 3 ‘sets’
2) Fast Jog – 10 minutes, followed by a
2 minute rest: complete 6 ‘reps’
4) Cool Down
10 minutes
Overload is achieved by increasing the ‘reps’ and ‘sets’, or by spending less
time resting in between ‘sets’.
Try to develop your own Interval training session to improve
Aerobic Fitness.
An Interval Training Session to Improve Anaerobic Fitness
1) Warm Up
1000 metres
3) Rest & then complete
between 1 and 3 ‘sets’
2) Sprint – 100 metres, followed by a
1 minute rest: complete 12 ‘reps’
4) Cool Down
1000 metres
Try to develop your own Interval training session to improve Anaerobic
Fitness.
Interval Training – The Advantages
 It is a good way of training for a
games player, since it involves many
changes of speed.
 It can be adapted to suit an individual
or sport.
 It is easy for a trainer to notice if a
person is giving up.
Interval Training - The Disadvantages
 It can be difficult to see how hard the person is training.
 It needs the person to be motivated, as it does involve very intensive
work.
Aerobics and Step Aerobics
This method of training has become
extremely popular over recent years,
especially among females.

Aerobics involves performing routines in
time to music.

Step aerobics is very similar and
includes stepping patterns using a
‘box’.

Every part of the body is exercised.

Stamina is developed as the pace of work keeps the heart rate well into
the aerobic training zone.

It is usually done in a large group of people.
Both Aerobics and Step Aerobics can be adapted to suit the individual, by
changing the music, box height or routine.
High
Medium
Low
Overload is achieved by increasing the frequency and length of exercising, as
well as the speed of the music, height of the box and complexity of
the routines.
Aerobics – The Advantages
 The use of music means classes are fun.
 Exercising in a group means it is a good way
of socialising.
 It appeals to women.
 It is safe as it is carried out indoors.
Aerobics – The Disadvantages
 Constant jumping and stamping can
result in damage to the bones and joints.
 Classes can be a mixture of abilities and
so they may be too easy for some and too
hard for others.
End of Show
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