Aims of this part of the unit:
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To be able to define the five methods of
training
 To know then application of training
principals.
 To be able to list the advantages and
disadvantages of each method of training
 To know which method of training is
appropriate for which type of fitness/sport
The application of training
principals.

The training principals are
 OVERLOAD
 SPECIFICITY
 PROGRESSION
 PEAKING
 REVERSIBILITY.
OVERLOAD
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Forcing body to work beyond current known limits
Applies in strength, endurance or phys mobility
Must be progressive not excessive (within 5 – 10% 0f
existing) – body adapts, called adaptation. This varies from
one component of fitness to another
Read p108 – last bit before Specificity.
YouTube - Rack Pulls (Over Load Principle) for
Powerlifting. 675 LBS for 10 Reps on my last set By Tuan
Tran
YouTube - Bratt's Bat - Overload Training For Baseball
Power
Specificity
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Training is most effective when specific to the
activity
Rower can train outside boat but must have
improvement of performance on it.
Hammer thrower…what type of training does he
do??
Energy systems – read p109 give different
examples of this aerobic and anaerobic change.
YouTube - Explosive Running, Dr. Mike Yessis
Progression
For health, fun or specific – progression must
take place/built in.
 In a specific time frame.
 Can be achived by 3 specific pathways
1. Easy to difficult
2. General to specific
3. Quality to quantity.
All 3 concepts embrace overload, adaptability,
specificity and peaking.
See diagram p110
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OVERLOAD
Easy to diff
SPECIFICITY PEAKING
Gen to specific Quantity to
quality
Prog
IMPROVEMENT TARGETS
PEAKING
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When competing it is vitally important to coincide
with a major event
 Progression = Targets met
 Peaking = ensuring this at right time.
“progression produces performance. Peaking
produces performance at the right time”
As we know this is not an exact science…
YouTube - Galebach Junior Olympics video
Or….Paula Radcliffe.
PERIODIASATION
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The phasing of breaking down training into
sections.
Reversibility
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Applies to most aspects of physical performance.
 Basically means that “THE EFFECTS OF
TRAINING WILL BE LOST AT ABOUT ONE
THIRD OF THE RATE AT WHICH THEY WERE
GAINED”
 Ie you train for 3 weeks – lose in a week!!
 Will a beginner and a seasoned
Trainer lose the same amount??
That is why we must train several
Componants of fitness – incase we have to
Stop one. I.e Strength and Stamina.
FITT Principle
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1.
2.
3.
4.
A set of principles to help us ensure that all
aspects of training referred to so far are included
in ant programme of exercise
FREQUENCY = The number of training
sessions (differs for performers)
INTENSITY = How hard we work (look at heart
rates p113)
TIME = How long to train and to rest.
TYPE = What type of training is needed.
Home work
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On Sheet
 Questions 1- 9
 Hand In next week
 Neat, Clear – remember parents evening!
Methods of Training
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Types of muscular contraction
 Circuit training
 Continuous training
 Cross training
 Weight training
 Interval training
 Fartlek training
Methods of Training
 Two
types of muscle contraction
isotonic and isometric
 Isotonic contractions are known as
dynamic contractions as the muscles
contract and produce movement
 Advantages:
 Strengthens a muscle throughout the
ROM
 You can choose isotonic exercises to
match the actions in your particular
sport
Isotonic contractions
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Disadvantages:
 Can lead to muscle soreness, because of the
stress as the muscle lengthens (eccentric
contraction)
 The muscle gains most strength at the
weakest point of the action rather than
evenly throughout
Isometric contractions
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The muscle contracts but does not lengthen
or shorten so produce no movement,
therefore developing only static strength
 Advantages;
 They don’t require expensive equipment
 Can be performed anywhere
 Less muscle soreness
Isometric contractions
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Disadvantages
 The muscle gains strength only at the angle
you use in the exercise
 During an isometric contraction blood flow
to the muscle stops thus increasing blood
pressure= risk of heart problems
Circuit Training
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A circuit usually has 6-12 stations arranged in a
loop. A person will perform a different
exercise/activity at each station usually for a set
length of time.
Disadvantages:
 Needs time to set up, planning and organisation
Circuit training
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Advantages:
Involves a variety of exercises so less chance of
tedium
Very adaptable e.g. circuit can be designed to be
sport specific, or work on a particular type of
fitness.
A circuit doesn’t require expensive equipment and
can be set up anywhere.
Can develop multiple types of fitness (our circuit
developed Muscular Endurance!)
Continuous Training
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You run, swim, cycle at a constant,
moderate intensity for a sustained period of
time without rest.
 Disadvantages:
 Can be boring
 Does not improve any other type of fitness.
E.g. Does not improve sprint speed which is
required for most sports
Continuous Training
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Advantages:
 Improves aerobic fitness (CV endurance)
 No equipment required, can be set up
anywhere.
Interval Training
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Interval training follows a fixed pattern of high
intensity exercise followed by periods of
recovery.
The period of recovery can involve light exercise
or rest. E.g. 30 secs sprinting 1 min gentle jog (10
sets) or 30 secs sprinting 1 min rest
Advantages;
Good for aerobic and anaerobic fitness.
Closely mirrors a number of sports
Disadvantages:
Is very demanding so requires high levels of
motivation
Fartlek Training
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Fartlek is a Swedish word meaning ‘speed play’. It
involves exercise, normally running at different
intensities and speed at varying intervals. E.g.
5min gentle jog, 30 secs sprint, 2 min walk 5 min
hill climb
Advantages;
Good for aerobic and anaerobic fitness
The variety helps prevent tedium
Closely mirrors a no. of sports
Disadvantages;
It’s easy to skip the demanding parts and not push
yourself
It’s difficult to monitor progress and intensity
Weight Training
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Weight training involves performing sets and
repetitions of the same movement against a
resistance e.g. Pushing or pulling against a weight
 You can use your own body weight as a form of
resistance training e.g. sit ups, press ups and chin
ups. Or more commonly a resistance machine
Weight training
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Advantages: Specific muscle groups can be
targeted.
Can be used to develop different types of fitness
e.g. muscular endurance, power and strength
Can be organised to perform sport specific
exercises
Disadvantages: Often specialist expensive
equipment is required (resistance machines)
Poor technique can cause serious injury
Can cause muscle imbalances and doesn’t
necessarily lead to ‘good health’
Cross training
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This is when more than one activity is undertaken
during a training session. E.g. In an hr gym
session a person may run for 20mins, row for
20mins cycle for 20mins.
 This adds variety to a session
 Means that people can exercise for a longer time
period.
 Prevents repetitive stress type injuries.e.g. a
marathon runner with sore shins may cycle to
improve their CV fitness
Remember
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To help you remember the six methods of training:
Chelsea
Club
Coach
Wants
International
Footballers
Remember
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C stands for circuit training
 C stands for continous training
 C stands for cross training
 W stands for weight training
 I stands for Interval training
 F stands for Fartlek training