Learning objectives
1. To develop knowledge and understanding of
specific training methods.
ALL – know and understand the 4 different training
methods
MOST - Describe which components of fitness
each training method can be designed to develop
SOME – Describe and explain suitable training
methods for a range of sports
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Starter
On your white board –
1.What is a training method?
2.List any training methods you can think of.
Extension
Can you identify the components of fitness that
each training method can be designed to improve?
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Aerobic / Anaerobic training
http://www.bbc.co.uk/schools/gcsebitesize/pe/ex
ercise/principles/1_exercise_principles_act.shtml
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Aerobic or Anaerobic
Moderate
High
Long
Improves
Oxygen
Short
Intensity
Duration
Recovery periods
 Sort the words into Aerobic or anaerobic. Describe
each training type. Identify 2 sports that would
benefit from each type of training.
 Use the word bank to describe each type of training.
Your answer should include the components of
fitness that each can improve.
 Identify 2 sports that would benefit from each type
of training.
 Using specific sports examples, describe and
explain each type of training.
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Continuous training
• Training with no rest periods
or recovery intervals.
• Improves the aerobic energy
system.
• Swimming, running, cycling
and aerobics are common
examples of continuous
training activities.
• You need to work for a
minimum of 30 minutes
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Interval training
Involves a fixed pattern of periods of
strenuous exercise alternated with
periods of rest or light activity.
It can be used to gradually improve pace
or train for sports like football and hockey
where bursts of speed are required.
Row for 1 minute at 30 strokes per minute,
then 2 minutes at 18 strokes per minute.
One set = 5 repetitions of the above pattern.
Complete 3 sets as shown above with 5 minute
rests between each set.
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Interval training
The following can be adjusted to suit the individual performer:
the type of activity done by the performer
the length of the training session
the number of bursts done in each period of exercise
the rest period between bursts of strenuous exercise
the intensity put into each burst of exercise
the duration of each burst of exercise.
Interval training can involves a mixture of
aerobic and anaerobic exercise.
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Fartlek training
Fartlek is derived from the
Swedish term meaning
‘speed play’.
This training involves many changes of speed. Intensity can
also be varied, e.g., by running uphill or downhill as well as
terrain e.g. grass, sand.
Like interval training, fartlek training is good for performers in
activities requiring changes of pace and sudden bursts.
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Fartlek training – an example
An example of a Fartlek training session:
10 minute jog to warm up.
Sprint hard for 30 seconds.
Jog for 2 minutes.
Run (about 75% of max) for 50 seconds.
Jog for 2 minutes.
Repeat 6 times, reducing the periods of
jogging by 10 seconds each time.
10 minute warm down jog.
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Continuous, interval and Fartlek
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Methods of training
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Circuit training
In a circuit, you undertake a sequence
of exercises. Each exercise is performed
at a station.
There are usually between 8 and 15 of
these stations in a circuit.
Performers spend a set amount of time at each
station in turn, e.g., 1 or 2 minutes at each.
Alternatively, you can do a set number of
repetitions or exercises for each activity.
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GENERAL FITNESS
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Circuit training
When designing a circuit you can organize the
stations to suit a particular activity or fitness goal.
You can target specific muscle groups.
You can include weight training activities to
increase strength.
You can increase the length of each activity to train
the aerobic system.
You can include skill-based activities.
You should alternate muscle groups between each station
to delay muscle fatigue.
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SKILL CIRCUIT
Here is an example of a circuit designed for footballers.
star jumps
dribbling
press-ups
keepyuppy
2 MINUTE
STATIONS
passing
sideways
jumps
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sit-ups
sprints
Circuit training
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 Describe Circuit training
 Select a sport
 Draw 2 circuits of 8-10 stations for a specific sport
(Circuit 1 = IMPROVE FITNESS, Circuit 2 = IMPROVE SKILL).
 Consider the order of the stations.
 State the time spent at each station and any equipment
needed
 State the component of fitness worked at each station and
why it is relevant to that sport (with examples).
 State the following under each of the 2 circuits.
• How you will increase the difficulty each session?
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