BTEC Sport GCSE to A level Transition Tasks Training Methods
Transcript of BTEC Sport GCSE to A level Transition Tasks Training Methods
BTEC Sport GCSE to A level Transition Tasks
Training MethodsName……………………………………………………………………………….
▪ It involves changes in intensity without stopping or resting.
Fartlek Training
Example:
▪ This is usually achieved by varying the speed or terrain, e.g. uphill running.
▪ You can run, row, swim or cycle.
Fartlek is a Swedish word meaning
▪ You can use it to improve either your aerobic fitness (stamina),anaerobic fitness (speed) or a mixture of the two.
1) Sprint 3) Sprint2) Jog 4) Jog
‘speed play’.
Advantages
Rest periods can be included or
continuous with intermittent hard/easy
Can include repetitions e.g. Up the same hill
Can use different terrain: Sand
dunes, parkland & forest.
Can take place away from the
track – over different
landscapes & terrain
Can include hill work – both up And
down
Ideal for GAMES
players!!!
Programmes are flexible
Disadvantages
Circuit Training
• Circuit training involves a number of exercises, arranged so as to avoid exercising the same muscle groups consecutively. Each takes place at an exercise station.
• 3 circuits are
completed each
session.
It can be used for skills or exercise
Advantages
It combines a number of
different fitness types.
Uses the principle of progressive
overload
Equipment need not be expensive
Use a range of exercise which will
keep you interesting
Includes aerobic & anaerobic
Disadvantages
Resistance/weight Training:
• The training involves shifting weight to increase the strength of muscles, using a programme of repetitions and sets.
• Endurance athletes: low weights many repetitions.
• Strength athletes: High weights few repetitions
Advantages
Wide range of exercises to
choose from. Can train specific
muscle groups.
Can be used to improve muscular strength,
endurance or power depending on how the programme is set up.
Easy to monitor progress and
overload
Disadvantages
Continuous Training
• What is it?
• Continuous training is steady training – there are no rest periods and the session lasts a minimum of 20 minutes.
Advantages
It improves aerobic fitness
Its cheap!
Can be done individually or
in a group
It is suitable for improving health and
fitness
Can be done anywhere
It can be adapted to individual
needs using the FITT principles
Can be used for cycling, running, jogging, rowing
Disadvantages
Interval Training
• Interval training is suitable for many different sports, from individual activities and team games.
• There are periods of work followed by rest this is repeated several times.
Advantages
Includes repetitions of
high quality work which raise the
pulse rate to near maximum.
It takes place over short periods or
burst
Includes a rest period (interval)
which allows recovery
It includes repeated sprint
running or swimming,
which is anaerobic
Heart rates can be measured and be
compared to future sessions
Disadvantages
PlyometricsSimply put the combination of speed and strength is power. A distinct method of training for power or explosiveness has been termed plyometrics.
Plyometric drills and their intensity
Type of exercise Examples Intensity
Standing based jumps performed on the spot
Tuck JumpsSplit JumpsSquat Jumps
Low
Forward jumps from standing
Bounds and hops over 10 to 20 metres Low to Medium
Multiple double leg hops from standing
5 bounds6 bunny hopsDouble footed jumps over hurdlesDouble footed jumps up steps
Medium
Drop jumps 2 x 6 jumps for height or distance High
Speed bounds 4 x 20 metres High
The choice of exercises within a session and their order should be planned.
Allow at least one minute of rest between each exercise repetition so as to allow the neuromuscular system to recover. Allow three days between plyometrics sessions when planning.
Advantages
Trains muscle fibres to work
near maximum.
Activities can be tailored
to be specific to your sport
Its cheap! Equipment need not be expensive
It can be adapted to
individual needs using the FITT
principles
Disadvantages
For each of the 6 training methods you are to produce a documentthat EXPLAINS:
• The physical fitness components it trains• Equipment and facilities required and how it is set up• Time required (inc rest periods)• Numbered step by step explanation of how to do the training method• Diagrams to help explain how the training method is conducted• How the training method can be made harder as the athlete progresses• Advantages to an athlete completing this method of training• Disadvantages to an athlete completing this method of training