Types of training

• Circuit training

  A series of exercises performed one after the other with a rest in between

  • Flexible - it can be organised to train many different fitness components or it can be designed to train a specific aspect of fitness; it depends which exercises and work:rest ratios are used.
• How can circuit training follow SPORT & FITT?


  S - Circuits would focus on specific muscles used and aspects of fitness required.

  PO - When the circuit is repeated it will gradually become harder. The time spent on each station or the rest time could be altered to make it harder.

  R - The circuit should be repeated regularly to prevent loss of fitness.

  T - Circuits should be varied to prevent boredom with changes in exercise and inclusion of skill stations e.g. rugby passing.

  F - Can be completed 3 times a week.

  I - The time spent at each station or the rest time could be altered to increase or decrease the intensity. The circuit could be completed several times.

  T - The session could be 30 minutes long.
• Circuit training


  A training method that involves performing a series of exercises in a circuit with minimal rest between them
• Advantages Of circuit training

  Improves muscular endurance

  Improves heart health

  Increases strength and muscle growth

  Exercise could be simple or complex

  Can be varied depending on fitness levels
• Disadvantages of circuit training

  May need lots of space

  Can be tiring

  May need specialist equipment.

  Difficult to know an appropriate work:rest ratio.
• Continuous training


  A form of training that involves powerful and explosive exercises without any rest periods.

  The activity is carried out at a constant rate and intensity should be hard enough to stress the body but ensure it is still aerobic.

  Used to increase cardiovascular endurance.
• Calculating your training threshold - aerobic


  Calculate the maximum heart rate (220-age)

  Calculate 60% and 80% of the maximum heart rate.
• Calculating your training threshold - anaerobic

  Calculate the maximum heart rate (220-age)

  Calculate 80% and 90% of the maximal heart rate.
• Advantages Of continuous training 


  Practising using one technique for a long period of time.

  Can be done with little to no equipment

  Improves aerobic fitness

  Running can be done virtually anywhere

  It is simple to do
• Disadvantages of continuous training 


  Could be boring

  Could become repetitive and lead to injury

  Can be time consuming

  Doesn’t always match the demands of the sport.
• Fartlek training

  Like continuous training, fartlek is used to improve cardio-vascular endurance, but it is more varied

  Known as ‘speed play’ and normally involved running

  It involves the speed being altered throughout the activity e.g. sprint, jog, walk, jog, sprint

  Exercises can be incorporated in the activity

  Running on different terrains

  Alternating intensity
• Advantages of fartlek training

  Great for games players as it can work both aerobic and anaerobic energy systems 

  Improves cardio-vascular endurance
• Disadvantages of fartlek training


  You might not have access to hills/different terrain
• What is a common type of interval training and how is it done?


  • A common type of interval training involves periods of high intensity exercise coupled with periods of rest or low intensity exercise
  • This form of training is known as HIIT - high intensity interval training e.g. short bursts of extreme effort - 30 seconds of tuck jumps with 15 seconds rest.
• Interval training


  Any type of training that involves alternating between periods of work and periods of rest. The intensity of the interval training can be altered to suit the individual by changing the work:rest ratio.
• What is a common type of interval training and how is it done?

  • A common type of interval training involves periods of high intensity exercise coupled with periods of rest or low intensity exercise
  • This form of training is known as HIIT - high intensity interval training e.g. short bursts of extreme effort - 30 seconds of tuck jumps with 15 seconds rest.
• Advantages of interval training


  Can be altered easily

  Burns body fat quickly

  Can be completed quickly

  Can improve the aerobic and anaerobic energy systems
• Disadvantages of interval training 


  Extreme work can lead to injury

  High levels of motivation are needed to complete the work

  It can lead to dizziness, feelings of nausea.
• Static stretching


  Is when a stretch is carried out and held for 30 seconds (isometric contraction)

  Great way to increase flexibility - range of movement possible at a joint.

  Often performed as part of a warm up or cool down but can be a form of training in itself.

  • Avoid overstretching as it can lead to injury
  • Use the correct technique
  • Involves stretching to the limit
• Advantages of static stretching


  Increases flexibility

  Virtually everyone can do it

  It is relatively safe

  Can do it with little to no equipment.
• Disadvantages Of static stretching

  Overstretching can lead to injury

  Some muscles are easier to stretch than others

  It can be time consuming to stretch the whole body.
• Weight training


  Free weights, resistance and machines can be lifted

  Individual muscles/groups can be trained to suit the individuals need depending on their fitness aim. E.g a tennis player=weight session to increase upper body power. Marathon runner=weights for lower body to improve muscular endurance.
• Safety considerations for weight training


  • Use the correct technique
  • A spotter should be used to assist if you are struggling
  • Children should not use heavy weights (damage to bones that are still growing)
  • Make sure to warm up before lifting
  • A period of rest should follow every set.
• What should you do if you want to increase strength/power?

  Heavy weights and low amount of reps=increased power.
• What should you do if you want to increase muscular endurance?

  Lighter weights with lots of reps=increased muscular endurance.
• To improve: Strength/Power 

  (heavy weights, low reps)

  Involves lifting over 70% of your 1 rep max

  Approximately 3 sets of 4-8 reps

  E.g. one rep max for bench press is 100kg, then the individual could train with 70kg bench press for 3 sets of 6 reps to increase their strength
• To improve: Muscular endurance 

  (lighter weights, high reps)


  Involves lifting below 70% of your 1 rep max

  Approximately 3 sets af 12-15 reps

  E.g. one rep max for bench press is 100kg, then the individual could train with 50kg for 3 sets of 15 reps to improve muscular endurance.
• Advantages of weight training

  Can be easily adapted

  Relevant to all sports

  Straight forward to carry out

  You can gain strength
• Disadvantages of weight training

  Heavy weights can increase blood pressure

  Injury could occur if using incorrect techniques or too heavy weights.
• Plyometric training


  Type of training used to increase power

  Typically involves bounding, hopping and jumping but can include medicine ball work, clap press ups and box work

  Aim of plyometrics is to use your body weight and gravity to stress the muscles involved. E.g. box jump
• Advantages of plyometric training 


  Rapid power development

  Great for basketballers, netballers, triple jumpers and athletes that require leg power.
• Disadvantages of plyometric training

  Risk of injury - high amount of stress being put on the joints and muscles
• High altitude training


  Involves training 2000 metres above sea level

  Aerobic training as it improves the aerobic energy system

  Little oxygen in the air at altitude=less oxygen to the working muscles

  Therefore more red blood cells are made=higher chance of oxygen getting to working muscles.

  Beneficial to endurance athletes that work aerobically.
• Negatives of altitude training

  Athletes have to travel to find these conditions

  Difficult to complete as often as you normally would=can result in reversibility

  Some people suffer from altitude sickness

  Benefits are lost quickly/red blood cell count decreases.
• What happens when you train at altitude

  As there is very little oxygen in the air at altitude, training is very hard. As a result, the human body ma more red blood cells to help carry the oxygen that is available. Therefore, by the end of the training, the body has more red blood cells. If the athlete then returns to sea level they will have more red blood cells and the air will contain more oxygen. This means they can carry vast amounts of oxygen, helping them to perform aerobic/endurance activities.
• What does HIIT stand for?

  High Intensity Interval Training