Training 1. Training c Training. For AQA

Transcription

1 Training 1 Training

2 Training 2 What you will learn about in this topic: 1. Methods of training 2. What each training method develops 3. How each method works

3 Training 3 Learning objectives By the end of this presentation you should be able to: Understand the different types of training methods Describe what each training method develops Explain how to carry out each of the different methods

4 Training 4 Methods of training Each of the following methods of training works the body differently: Interval training Circuit training Weight training Fartlek training Continuous training

5 Training 5 Interval training Interval training involves periods of exercise followed by periods of rest. This method can be adapted to develop different types of fitness. There are two types of interval training: 1. Short interval training 2. Long interval training

6 Training 6 Short bursts of pace, using anaerobic respiration, needed in games play, uses short interval training.

7 Training 7 Prolonged moderate to hard pace, using aerobic respiration, needed in middle-distance running events, uses long interval training.

8 Training 8 Interval training is suited to individuals working on their own, small groups of people and larger numbers such as teams. It is intensive and should be performed with accuracy and at competition pace.

9 Training 9 The times of rest allow performers to regain energy so they do not become too tired to carry on training. The times of exercise are repeated to form repetitions. Four or five repetitions make up a set. There may be four or five sets in a session.

10 Training 10 Task 1 1. Make a list of three potential benefits and three disadvantages of interval training. 2. Add an explanation to each of the benefits and disadvantages you have listed and link them to specific sports examples.

11 Training 11 Circuit training Circuit training is a series of exercises, completed for a certain amount of time, one after the another, developing aerobic and anaerobic respiration.

12 Training 12 When using large muscle groups at each station, aerobic respiration is in operation and this will develop the cardiovascular system. If exercising small muscle groups in turn (such as the biceps and triceps), this is anaerobic, which builds strength.

13 Training 13 A circuit is made up of several activities. Each activity is given its own space (a station) in the gym or sports hall. There is a set time for each activity, usually between 30 and 60 seconds. In this time as many repetitions of the activity are performed as possible. When all exercises at each station have been completed, the circuit is finished.

14 Training 14 By repeating the circuit or adding exercises, the session increases in intensity. For general fitness the sequence of exercises works different muscle groups at each station.

15 Training 15 Task 2 How many of the following circuit training activities can you name?

16 Training 16

17 Training 17 Continuous training Continuous training exercises the body at a moderate rate, keeping the pulse at a constant level above the training threshold.

18 Training 18 This training works the body aerobically and keeps the pulse at a moderate to high rate. Its effect is to improve the cardiovascular and respiratory systems. After a gradual warm-up, the person training works their body at a moderate level throughout the session.

19 Training 19 The heart rate is above 60 per cent of its maximum but below 80 per cent. By keeping in this zone the work is aerobic and can carry on for a long time. Continuous training suits those new to training or those recovering from injury.

20 Training 20 At the start of a season, continuous training can help to re-establish the cardiorespiratory levels. The work is moderate but can be adapted to be harder at a later time.

21 Training 21 Weight training Weight training involves shifting weight to increase the strength of muscles, using a programme of repetitions and sets. There are two types of weight training: 1. Machine weights 2. Free weights

22 Training 22 Before deciding on the amount of weight and which weight training method is suitable, the performer will need to know what they want to achieve. They will need to know if they want to achieve aerobic (endurance) or anaerobic (strength) development.

23 Training 23 Machine weights are technically designed to move in the correct way and are adjustable for different sizes of user.

24 Training 24 They are safe as they are steady and do not vary position apart from the designed range. However, this also has the effect of not training the stabilizing muscles that may be needed for a sport.

25 Training 25 They usually have supports and belts to make sure the body is prepared in the correct position to shift the weight. However, extra weights cannot be added to the machines. This limits their use for the advanced performer.

26 Training 26 Free weights can be used in a weight-training programme.

27 Training 27 The use of free weights is specialized and needs lots of training so that the performer works safely. Many top sportspeople use free weights.

28 Training 28 A person training with heavy weights must always use a spotter; this is a person who helps steady the performer and is ready to catch the bar or assist if the performer is struggling.

29 Training 29 Free weights: More weight can be added easily Provide a wider range of exercise than machines Develop explosive strength Injury can occur due to poor stance and posture A spotter is required if heavy weights are used Skill is needed to lift heavy weights correctly

30 Training 30 Fartlek training Fartlek training involves exercise, often running, varying in time, distance and effort. Fartlek is a Swedish word meaning speed play.

31 Training 31 Due to the changes in the intensity of the exercises, Fartlek training works on both aerobic and anaerobic fitness. The athlete then becomes increasingly capable of meeting the changes of pace in a competition or game.

32 Training 32 Sprints, jogs and runs make up the session. These may have times set for them or may be for a certain distance. Run Jog Rest Sprint Walk

33 Training 33 The session can be continuous with periods of intense work followed by rest periods or less strenuous exercise and easier work, which gives the body a chance to recover.

34 Training 34 Exam questions 1. What is the difference between repetitions and sets in weight training? 2. What type of training would be most useful for a team sports athlete to increase their stamina? Explain your answer.

35 Training Which of the following are types of training? A. Fartlek, continuous, contemptuous, aptitude B. Continuous, Fartlek, weight, aptitude C. Potential, circuit, weight, Fartlek, interval D. Circuit, continuous, weight, interval

36 Training 36 What you have learnt about in this topic: 1. Methods of training 2. What each training method develops 3. How each method works

37 Training 37 Learning objectives You should now be able to: Understand the different types of training methods Describe what each training method develops Explain how to carry out each of the different methods