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4Training Methods

The document outlines various training methods for Year 10 Physical Education, including aerobic, anaerobic, interval, continuous, fartlek, resistance, circuit, and flexibility training. Each method is described in terms of its benefits, techniques, and how it targets different fitness components. Additionally, it discusses altitude training and the 'live high train low' approach to enhance cardiorespiratory efficiency.

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Tim
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8 views

4Training Methods

The document outlines various training methods for Year 10 Physical Education, including aerobic, anaerobic, interval, continuous, fartlek, resistance, circuit, and flexibility training. Each method is described in terms of its benefits, techniques, and how it targets different fitness components. Additionally, it discusses altitude training and the 'live high train low' approach to enhance cardiorespiratory efficiency.

Uploaded by

Tim
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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Training Methods

Year 10 Physical Education


Aerobic and Anaerobic Training
Aerobic Training (with oxygen)
 Aerobic exercise is steady and not too fast,
the heart is able to supply enough oxygen to
the muscles to keep you working. Aerobic
training improves cardiovascular fitness.
Anaerobic Training (without oxygen)
 Anaerobic exercise is performed in short, fast
bursts where the heart cannot supply enough
oxygen to the muscles. Anaerobic training
improves the ability of the muscles to work
without enough oxygen when lactic acid is
produced.
Interval Training
 Interval training alternates high intensity
work with periods of rest.
 Interval training works both the aerobic and
the anaerobic system. During the high-
intensity efforts, the anaerobic system uses
the energy stored in the muscles for short
bursts of activity.
 Helps build cardiovascular endurance,
muscular endurance and speed.
Interval Training
 Interval training can be done in many forms;
run, swim, ride, row, etc.
 You can modify the intervals to suit specific
sports or fitness levels.
 A beginner may start to build fitness with a
ratio of: Jog for 30 seconds, walk for 2 minutes
and repeat.
 An AFL footballer might run for 1 minute, jog
for 30 seconds and repeat.
 On an exercise bike you might increase the
tension for 30 seconds, peddle hard and then
lower it for 1 minute and repeat.
Continuous Training
 Continuous training involves performing an
activity, such as jogging, cycling or swimming
nonstop for a period of time.
 It improves cardiovascular fitness and can
also improve your body composition (body
fat).
Fartlek Training
 Fartlek training or 'speed play' training
involves varying your speed and the type of
terrain over which you run, walk or cycle.
 It improves aerobic and anaerobic fitness.
 There are different types of fartlek:
 Stride hard for 30 seconds, jog 90 seconds. Repeat
with 15 second decreases in recovery jog e.g. 30-90,
30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30
 When the whistle is blown the athletes run hard until
the whistle is blown again. Pyramid session of 4
minutes, 3 minutes, 2 minutes, 1 minute, 2 minutes,
3 minutes, 4 minutes with a 60 second jog run
recovery between each run.
Resistance Training
 Resistance training is weight training.
Weights provide resistance to the muscles.
 Weights training can improve muscular
strength, muscular endurance and
muscular power depending on how you
perform the exercise:
 Muscular strength (high weight, low reps)
 Muscular endurance (low weight, high reps,
many sets)
 Muscular power (medium weight and reps
performed quickly)
Circuit Training
 Circuit training involves performing a
sequence of exercises at different activity
stations.
 Circuit training has the ability to train all
fitness components depending on what
activities are selected.
Flexibility Training
 Flexibility training is completed when the
body is warm, usually after a workout, and is
used to gain flexibility, improve posture and
decrease chance of injury and soreness.
 Regular stretching improves force production
and speed.
 There are different types of stretching
used to increase different types
flexibility.
Dynamic Flexibility
 Involves performing dynamic movements
within the full range of motion in the joint.
 It is not held like static stretching.
 It can incorporate more sport-specific
movements.
 Common examples include arms circles,
exaggerating a kicking action and walking
lunges (without weights) are examples of
dynamic stretches.
Static Flexibility
 The ability to hold a stretch using body weight
or some other external force.
 Static stretching is slow and constant and held
at an end position for up to 30 seconds.
 An example is holding one leg outstretched
with the heel on the floor to stretch the
hamstrings.
PNF Flexibility
 PNF stretching (or proprioceptive muscular facilitation)
is one of the most effective forms of flexibility training
for increasing range of motion.
 It involves a contract-relax technique:
 A partner moves the athlete's extended leg to a point of
mild discomfort. This passive stretch is held for 10 seconds.
 On instruction, the athlete contracts the hamstrings by
pushing their extended leg against their partner's hand. The
partner should apply just enough force so that the leg
remains still. This is the 'hold' phase and lasts for 6
seconds.
 The athlete is then instructed to 'relax' and the partner
completes a second passive stretch held for 30 seconds.
The athlete's extended leg should move further than before.
Altitude Training
 The amount of Oxygen in the air is less as
altitude increases.
 Therefore your cardiorespiratory system
(heart and lungs) must be more efficient to
extract Oxygen from the air. A way the body
does this is to increase the amount of red
blood cells in the body which carry Oxygen to
our muscles.
Live High Train Low
 Live at high altitude for the body to adapt to
low oxygen environment and train at low
altitude so your body and train with the added
benefits.
The table below shows what fitness components each training
method develops.

Training Aerobi Anaerobi Muscular Muscular Speed Muscular Flexibility Body


Method c c Enduranc Strength Power Composition
Power Capacity e
Energy Aerobic ATP-PC Anaerobic ATP-PC ATP-PC ATP-PC
and/or glycolysis and/or and/or and/or
System(s) anaerobic and/or anaerobic anaerobic anaerobic
glycolysis aerobic glycolysis glycolysis glycolysis

Continuou ✔ ✔
s

Fartlek ✔ ✔
Long ✔ ✔
Interval
Medium ✔ ✔ ✔
Interval
Short ✔ ✔
Interval
Resistanc ✔ ✔ ✔ ✔ ✔ ✔
e

Plyometri ✔ ✔ ✔
cs

Circuit ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
Flexibility ✔

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