1.1.4b Methods of training and assessing fitness

Learning objectives

To understand the different methods of training and their effects.

To describe various fitness test that are useful to a performer during a PEP.

Par Q stands for Physical Activity Readiness Questionnaire

This is the first step in assessing whether an individual is suitable to do physical activity.

It asks about your health status and conditions that may effect exercise.

Task: Discuss and complete a Par-Q questionnaire

Par Q

Methods of Training

This training involves periods of work followed by periods of rest.

i.e. Sprint for 20 metre + walk back to start.

What athletes/performers would benefit from this method of training?

Interval Training

Interval Training

- Fast Twitch muscle fibres- Anaerobic – without air

Example = 200m

Lactic acid and oxygen debt builds up during interval training. The rest phase allows for recovery of these levels.

What muscles group would this training help build? – think muscle types?

What body system is working during this type of training?

Interval Training

Long Interval Training:

Work time can range from 20 seconds to 3 minutes.

i.e. 400m X 5 with 2 minutes rest in between each set

Used by games players and middle distance runners

Who might benefit from longer interval training?

Interval Training

Short Interval Training:

Work time will be no longer than 20 seconds.

i.e. 50m X 7 with 2 minutes rest in between each set

Used by sprinters and racket sport players due to short bursts needed.

Who might benefit from longer interval training?

Continuous Training

Involves a steady but regular pace. i.e. Jogging. It is important to maintain heart rate in the training threshold (60-80% of Max).

Activities can includes running, walking, swimming, rowing or cycling.

- Slow twitch muscle fibres- Aerobic – with air

Continuous Training

What particular athletes may use this method of training?

What muscles group would this training help build? – think muscle types?

What body system is working during this type of training?

Long distance events – Marathon

Means ‘SPEED PLAY’.

It is a combination of running, cycling speeds. i.e. 1 lap at 50% max, 1 lap walking, 1 lap at 80%

What athletes may use this method of training?

Fartlek Training

Works on both aerobic and anaerobic fitness due to the varying intensities.

- Used by team games performers as it suits the movements necessary for a game.

- Can be completed over different terrains - woods / hills / roads to create a variety of intensities.

Fartlek Training

Circuit training is a series of exercises completed one after another. It is a very good way of developing general fitness.

Circuit Training

Circuit training can help to improve

•MUSCULAR ENDURANCE

•CARDIOVASCULAR FITNESS

Circuits can be made specific by using skills from your chosen sport. i.e. basketball

Stations could include:

- Dribbling- Shooting- 1 vs 1- Defending- Free throws

What factors should you consider about the order of the activities and why?

How can the intensity be increased? i.e. make it harder

WEIGHT TRAINING is a form of training that uses progressive resistance against a muscle group.

1. Increase muscular strength

2. Increase muscular endurance

3. Recover after injury.

How can weight training benefit a performer?

Weight Training

Weight training can increase:

Muscular strength: High weight x low repetitions

Muscular endurance: Low weight x high repetitions

Weight Training

Rest and recovery time will depend on:-Athlete’s fitness-Athlete’s weight-Sets completed

2 days is the average recovery period to mend damaged muscle fibres.

Pyramid sets: performer starts of light with more reps and works up to heavy weight and few reps.

Weight Training

There are 2 ways you can train:

Machine Weights Free Weights

Weight Training

Machine Weights Free Weights

Weight Training

Positives:-Safe to use-Technically design to work specific muscle groups.-Always ready to use

Drawbacks:-Extra weight cannot be added.

Positives:-Provides a wider range of movement.-can develop explosive strength (many top performer use free weights)

Drawbacks:-Need a spotter for safety reasons. -Injury is more likely to occur if posture is not right

Using different training methods to enhance fitness levels:

i.e. A footballer using swimming to improve cardiovascular fitness.

Cross Training

It can break up the routine of training while still gaining benefits.

EXAM QUESTION

Write down 3 statements about each of the following methods of training.

(a)Fartlek Training(b)Continuous Training(c)Cross Training

c) Not for beginners:d) Easy to work:e) Builds up strength:f) Limit to the amount of weight lifted:g) Injury due to poor technique:h) Seats and belts make them safe:i) Can help after injury:j) Move only in the designed way:k) Needs a spotter:l) Use on your own:m) Top sportspeople use them:n) Uses anaerobic and aerobic respiration:o) Easier to apply more weight:p) Always set up and ready to use

Put the following statements under either one of the headings.

Free Weights Machine Weights