Training methods
- 1. Standard Grade Physical Education Training Methods
- 2. Planning a Progressive training programme What things do you need to consider when planning a training programme ?
- 3. Planning a training programme First of all you need to consider the activity you are training for. Then you need to work out what type of training you are going to do. Next you decide how often you are going to train, how long for and how hard you are going to make your training
- 4. F Frequency - how many times a week you are going to train I Intensity how hard you are going to train D Duration how long you are going to train for S Specificity must be relevant to the activity O Overload need to increase training P Progression needed to continue improvement Principles of training
- 5. Different types of training Circuit training Continuous training Fartlek training Weight training Interval training
- 6. Circuit training Circuit training can be used to improve cardio respiratory fitness/endurance. It may also be used to improve local muscular endurance Consists of exercises for different parts of the body eg sit ups - stomach step ups - legs elbow dips - upper arm
- 7. Continuous Training “ medium paced” consists of continuous exercise - running, swimming, cycling Usually carried out for a minimum of 20 minutes Must be performed within the training zone good for cardio respiratory endurance
- 8. Fartlek training Good for cardio respiratory endurance Also good for speed endurance (aerobic) Continuous running with changes of pace Good type of training for “games players” as the changes of pace may be similar to that which happen in a game
- 9. Interval Training Consists of work and rest periods A common form of fitness training allows moderate to high work rate may also be used for speed training
- 10. Weight Training Heavy weights with low repetitions - Strength Light weights with many repetitions - Muscular endurance Moderate weights lifted quickly - Power
- 11. Training Zone Max heart rate = 220 - your age = ? Work out 70% of your answer Work out 85% of your answer Your pulse rate during exercise should fall between these two answers e.g. 142 beats per minute and 168 beats per minute