GCSE PHYSICALEDUCATIONGCSE PHYSICALEDUCATION
A5: TheMethods ofTrainingA5: TheMethods ofTraining
ObjectivesObjectives
By the end of this module you should be able to:By the end of this module you should be able to:
1. Describe with examples, isotonic and isometric contraction andexplain the differences between them in relation to various sportingactivities.1. Describe with examples, isotonic and isometric contraction andexplain the differences between them in relation to various sportingactivities.
2. Describe what is meant by circuit, weight, interval, continuous, cross& fartlek training explaining why each is important to differing sportingactivities.2. Describe what is meant by circuit, weight, interval, continuous, cross& fartlek training explaining why each is important to differing sportingactivities.
3. Relate various methods of training to the principles of training.3. Relate various methods of training to the principles of training.
4. Show an understanding of the exercise session (warm up, mainactivity and cool down).4. Show an understanding of the exercise session (warm up, mainactivity and cool down).
5. Explain the role of aerobic and anaerobic activity in relation toexercise.5. Explain the role of aerobic and anaerobic activity in relation toexercise.
ObjectivesObjectives
6. Describe the immediate effects of exercise, the effects ofregular training and exercise and the long term benefits ofexercise on the bones, joints and muscles.6. Describe the immediate effects of exercise, the effects ofregular training and exercise and the long term benefits ofexercise on the bones, joints and muscles.
7. Describe the immediate effects of exercise, the effects ofregular training and exercise and the long term benefits ofexercise on the cardiovascular and respiratory systems.7. Describe the immediate effects of exercise, the effects ofregular training and exercise and the long term benefits ofexercise on the cardiovascular and respiratory systems.
8. Understand what is meant by recovery rates, plot examples ona graph and evaluate the results.8. Understand what is meant by recovery rates, plot examples ona graph and evaluate the results.
9. Graphically demonstrate and explain the use of target zones.9. Graphically demonstrate and explain the use of target zones.
Aerobic vs AnaerobicAerobic vs Anaerobic
Aerobic Exercise is =exercise performed inthe presence of oxygenAerobic Exercise is =exercise performed inthe presence of oxygen
Anaerobic Exercise is =exercise performed inthe absence of oxygenAnaerobic Exercise is =exercise performed inthe absence of oxygen
AerobicAerobic
MarathonMarathon
SwimmingSwimming
CyclingCycling
RowingRowing
BadmintonBadminton
AnaerobicAnaerobic
SprintingSprinting
Weight liftingWeight lifting
Long JumpLong Jump
VaultingVaulting
BaseballBaseball
Interval TrainingInterval Training
Interval training is a form of training that consists of:Interval training is a form of training that consists of:
-a series of work intervals-a series of work intervals
-a series of rest intervals-a series of rest intervals
The length and number of each of these two factors isdependent on what you want to achieve in your training.The length and number of each of these two factors isdependent on what you want to achieve in your training.
Interval Session 1 = 100m sprinterInterval Session 1 = 100m sprinter
Objective = improve and maintain speed in last 40m of raceObjective = improve and maintain speed in last 40m of race
Work Interval = 120 metres – race paceWork Interval = 120 metres – race pace
Rest Interval = 400 metres – walk pace 5minsRest Interval = 400 metres – walk pace 5mins
Number of intervals = 6Number of intervals = 6
Interval TrainingInterval Training
Interval Session 2 = Cross Country RunnerInterval Session 2 = Cross Country Runner
Objective = improve running at different speedsObjective = improve running at different speeds
Work Interval = 500 metres at race paceWork Interval = 500 metres at race pace
Rest Interval = 500 metres at less than race paceRest Interval = 500 metres at less than race pace
Number of Intervals = 6Number of Intervals = 6
Interval Session 3 = Professional FootballerInterval Session 3 = Professional Footballer
Objective = improve recovery time for sprints whilst playingObjective = improve recovery time for sprints whilst playing
Work Interval = 5 metre shuttle sprints 30 secondsWork Interval = 5 metre shuttle sprints 30 seconds
Rest Interval = 1 minute 30 secondsRest Interval = 1 minute 30 seconds
Number of Intervals = 10Number of Intervals = 10
Continuous TrainingContinuous Training
Continuous training means, exercising for long periods oftime without rest.Continuous training means, exercising for long periods oftime without rest.
Continuous training is arguably the best form of physicalexercise to improve cardio-vascular endurance.Continuous training is arguably the best form of physicalexercise to improve cardio-vascular endurance.
Examples include running, cycling and rowing for longperiods of timeExamples include running, cycling and rowing for longperiods of time
As you know from your work with the principles of trainingnot everyone is the same. In fact we all have individualneeds. It is therefore important that we are training atthe right level for us in order for it to be beneficial.As you know from your work with the principles of trainingnot everyone is the same. In fact we all have individualneeds. It is therefore important that we are training atthe right level for us in order for it to be beneficial.
One of the best indicators we have of our cardiovascularfitness is our recovery rate.One of the best indicators we have of our cardiovascularfitness is our recovery rate.
Recovery RatesRecovery Rates
This is the time it takes to recover back toyour normal resting heart rate.This is the time it takes to recover back toyour normal resting heart rate.
It is indication of how fit you are, the quickeryour heart rate recovers back to normalresting rate after intense exercise the fitteryou are.It is indication of how fit you are, the quickeryour heart rate recovers back to normalresting rate after intense exercise the fitteryou are.
With regular continuous training yourrecovery rate is likely to improve (e.g.decrease).With regular continuous training yourrecovery rate is likely to improve (e.g.decrease).
Recovery RatesRecovery Rates
A sports person with a 4 minute recovery rate would have thefollowing resultsA sports person with a 4 minute recovery rate would have thefollowing results
RestingHeartRateRestingHeartRate
HeartRateAfter 0minutesrestHeartRateAfter 0minutesrest
HeartRateAfter 1minutesrestHeartRateAfter 1minutesrest
HeartRateAfter 2minutesrestHeartRateAfter 2minutesrest
HeartRateAfter 3minutesrestHeartRateAfter 3minutesrest
HeartRateAfter 4minutesrestHeartRateAfter 4minutesrest
66beatsperminute66beatsperminute
130beatsperminute130beatsperminute
112beatsperminute112beatsperminute
95beatsperminute95beatsperminute
80beatsperminute80beatsperminute
66beatsperminute66beatsperminute
Target ZonesTarget Zones
To see if exercise is beneficial to you it must be of a highenough intensity to be in your target zone. As a rough guide wecan calculate our maximum heart rate according to our age.To see if exercise is beneficial to you it must be of a highenough intensity to be in your target zone. As a rough guide wecan calculate our maximum heart rate according to our age.
Maximum Heart Rate (MHR) = 220 – (your age)Maximum Heart Rate (MHR) = 220 – (your age)
Mr Dyke’s MHR = 220 – 22 = 198 beats per minutesMr Dyke’s MHR = 220 – 22 = 198 beats per minutes
From this you can calculate your target zone for cardiovasculartraining.From this you can calculate your target zone for cardiovasculartraining.
For aerobic training, that is for continuous training to be havinga positive effect you must train for at least 20 mins with yourheart rate between 60 and 80% of your MHR.For aerobic training, that is for continuous training to be havinga positive effect you must train for at least 20 mins with yourheart rate between 60 and 80% of your MHR.
Training ZonesTraining Zones
Over 95% is our speed training zone. We need long recoveryperiods during this training.Over 95% is our speed training zone. We need long recoveryperiods during this training.
90% - 95% MHR is our anaerobic training zone. Training herewill improve our anaerobic fitness. Recovery periods areimportant.90% - 95% MHR is our anaerobic training zone. Training herewill improve our anaerobic fitness. Recovery periods areimportant.
80% - 90% is our anaerobic threshold zone. Here we arechanging from aerobic to anaerobic. As we get closer to 90%MHR lactic acid will start to accumulate.80% - 90% is our anaerobic threshold zone. Here we arechanging from aerobic to anaerobic. As we get closer to 90%MHR lactic acid will start to accumulate.
60% - 80% MHR is our aerobic training zone. Training here willimprove our aerobic fitness.60% - 80% MHR is our aerobic training zone. Training here willimprove our aerobic fitness.
60% MHR is called our aerobic threshold. Below this thresholdthere is no training effect.60% MHR is called our aerobic threshold. Below this thresholdthere is no training effect.
Up to 60% MHR is called the recovery zone. Working at thislevel will help you recover quicker during training.Up to 60% MHR is called the recovery zone. Working at thislevel will help you recover quicker during training.
Strength TrainingStrength Training
When we perform an exercise where the length of ourmuscle is not changing it is known as an ISOMETRICcontraction.When we perform an exercise where the length of ourmuscle is not changing it is known as an ISOMETRICcontraction.
When we perform an exercise where the length of ourmuscle is changing it is known as an ISOTONICcontraction.When we perform an exercise where the length of ourmuscle is changing it is known as an ISOTONICcontraction.
When we perform an exercise where the speed of themuscle movement stays the same throughout the range ofmovement it is known as an ISOKINETIC contraction –this is only achieved with the aid of a mechanical deviceused by physio’s.When we perform an exercise where the speed of themuscle movement stays the same throughout the range ofmovement it is known as an ISOKINETIC contraction –this is only achieved with the aid of a mechanical deviceused by physio’s.
Strength TrainingStrength Training
IsotonicContractionIsotonicContraction
IsometricContractionIsometricContraction
IsokineticContractionIsokineticContraction
Bicep CurlBicep Curl
CyclingCycling
Kicking A FootballKicking A Football
Netball Chest PassNetball Chest Pass
Overhead Clear ShotOverhead Clear Shot
Tug of WarTug of War
Rugby ScrumRugby Scrum
Handstand Handstand
Weight LiftingWeight Lifting
ArcheryArchery
Weight TrainingWeight Training
Weight training is sometimes called resistance training. It canbe accomplished in three ways.Weight training is sometimes called resistance training. It canbe accomplished in three ways.
-Using FREE WEIGHTS (dumb bells & bar bells)-Using FREE WEIGHTS (dumb bells & bar bells)
-Using MACHINE WEIGHTS (pec dec & lat pull down)-Using MACHINE WEIGHTS (pec dec & lat pull down)
-Using CALLISTHENIC EXERCISES (press ups & situps)-Using CALLISTHENIC EXERCISES (press ups & situps)
Free weight and machine training if done correctly can lead tooverload and progression and is an excellent way of toning andbuilding muscles.Free weight and machine training if done correctly can lead tooverload and progression and is an excellent way of toning andbuilding muscles.
Like the target zone for continuous training, weight traininguses the concept of the ONE REPETITION MAX.Like the target zone for continuous training, weight traininguses the concept of the ONE REPETITION MAX.
Weight TrainingWeight Training
One Rep Max = This is the maximum amount we can lift usingmaximum effort.One Rep Max = This is the maximum amount we can lift usingmaximum effort.
Once we know this then we can work out the weight dependingon our objective.Once we know this then we can work out the weight dependingon our objective.
To build muscles / strengthTo build muscles / strength
Lift heavy weights 60-80% of 1 rep maxLift heavy weights 60-80% of 1 rep max
REPS = 6-8SETS = 3REPS = 6-8SETS = 3
To tone musclesTo tone muscles
Lift lighter weights 40-60% of 1 rep maxLift lighter weights 40-60% of 1 rep max
REPS = 12 – 15SETS = 5REPS = 12 – 15SETS = 5
Circuit TrainingCircuit Training
Circuit training is performing selected exercises oractivities in a sequence. These are normallyperformed at stations for a specific period of time.Circuit training is performing selected exercises oractivities in a sequence. These are normallyperformed at stations for a specific period of time.
One of the big advantages about circuit training isthat you can design the circuit to meet differentobjectives.One of the big advantages about circuit training isthat you can design the circuit to meet differentobjectives.
For example it could be a strength circuit or amixture of anything for general fitnessFor example it could be a strength circuit or amixture of anything for general fitness
Circuit TrainingCircuit Training
Circuit For General FitnessCircuit For General Fitness
Time at each station = 1 minuteTime at each station = 1 minute
Complete circuit = 2 timesComplete circuit = 2 times
Sit upsSit ups
Shuttle RunsShuttle Runs
Press UpsPress Ups
Squat JumpsSquat Jumps
Pull UpsPull Ups
BurpeesBurpees
DipsDips
Step UpsStep Ups
Circuit TrainingCircuit Training
Circuit for basket skillsCircuit for basket skills
Time at each station = 1 minuteTime at each station = 1 minute
Complete the circuit = 2 timesComplete the circuit = 2 times
10metre dribbles10metre dribbles
Right side lay upRight side lay up
Bounce passesBounce passes
Left side lay upLeft side lay up
Dodge & shuffle runDodge & shuffle run
Set shotsSet shots
Chest passesChest passes
ReboundingRebounding
Benefits Of ExerciseBenefits Of Exercise
Long Term Effects of Aerobic Training:Long Term Effects of Aerobic Training:
HeartHeart
Our chambers become larger with thicker muscular wallsOur chambers become larger with thicker muscular walls
Emptying of chambers becomes fasterEmptying of chambers becomes faster
Our stroke volume becomes bigger than that of an untrainedpersonOur stroke volume becomes bigger than that of an untrainedperson
Blood & ArteriesBlood & Arteries
Arteries become larger and more elasticArteries become larger and more elastic
Our blood pressure is lowerOur blood pressure is lower
Body FatBody Fat
Our body uses more fat & less carbohydrate as a fuel forexerciseOur body uses more fat & less carbohydrate as a fuel forexercise
Benefits of ExerciseBenefits of Exercise
Tendons & LigamentsTendons & Ligaments
Tendons become strongerTendons become stronger
Ligaments are more flexible as a result of stretching and lesslikely to sprain.Ligaments are more flexible as a result of stretching and lesslikely to sprain.
Bones become stronger as more calcium is producedBones become stronger as more calcium is produced
Oxygen UseOxygen Use
We breathe less for shorter periods of timeWe breathe less for shorter periods of time
We can work closer to our VO2 max.We can work closer to our VO2 max.
We can increase our VO2 max by as much as 20%We can increase our VO2 max by as much as 20%
The number of alveoli in our lungs increaseThe number of alveoli in our lungs increase
Our muscles can store more amounts of oxygenOur muscles can store more amounts of oxygen
Increase in the number of blood capilleariesIncrease in the number of blood capillearies
Long Term Effects of AnaerobicTrainingLong Term Effects of AnaerobicTraining
Our fast twitch muscle fibres increase in sizeOur fast twitch muscle fibres increase in size
Our muscles are able to cope with lactic acidOur muscles are able to cope with lactic acid
Our muscle cells can store greater amounts of ATP,creatine phosphate and glycogenOur muscle cells can store greater amounts of ATP,creatine phosphate and glycogen
There is an increase in quantity, speed and efficiencyof chemical reactions which produce and use energy inour musclesThere is an increase in quantity, speed and efficiencyof chemical reactions which produce and use energy inour muscles
Long Term Effects of ResistanceTrainingLong Term Effects of ResistanceTraining
Greater amounts of ATP, Creatine Phosphate and Glycogenstored in muscles.Greater amounts of ATP, Creatine Phosphate and Glycogenstored in muscles.
Muscles hypertrophy and contract more quickly.Muscles hypertrophy and contract more quickly.
Fast twitch muscle fibres increase in size.Fast twitch muscle fibres increase in size.
Ligaments & tendons become stronger as a result ofexercise.Ligaments & tendons become stronger as a result ofexercise.
Muscles atrophy when they become inactive, for examplethrough injury.Muscles atrophy when they become inactive, for examplethrough injury.
Long Term Effects of ResistanceTraining On StrengthLong Term Effects of ResistanceTraining On Strength
Our muscles adapt to the amount of work they haveto do.Our muscles adapt to the amount of work they haveto do.
Heavy weight lifting results in an increase in muscularstrength.Heavy weight lifting results in an increase in muscularstrength.
Heavy weights lifted with a few fast repetitionsincrease our muscular power.Heavy weights lifted with a few fast repetitionsincrease our muscular power.
Lighter weights with many repetitions results in anincrease in muscular endurance.Lighter weights with many repetitions results in anincrease in muscular endurance.