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GSCE PE - Methods of training - Coggle Diagram
GSCE PE - Methods of training
Features
Continuous - Activity that continues for an extended period of time without rest. Stresses the AEROBIC system. Carried out at a steady rate with low intensity.
Fartlek - The speed, intensity and terrain are varied throughout the training session. Can train both ANAEROBIC and AEROBIC systems. Can add enjoyment to tedious training.
Interval - Anaerobic and aerobic endurance. Adaptable to the individuals needs and sport.
Circuit (interval) - Involves a number of exercise stations. Can use reps or time. Adaptable to anyone's needs/sport.
Weight (interval) - Performed in a circuit. Low reps, high weight = muscular strength, high reps, low weight = muscular endurance. Muscle groups are overloaded forcing the body to adapt.
Plyometrics (interval) - Used to develop power and dynamic strength. Improves the speed in which muscles contract. Involves bounding, hopping and jumping.
High Intensity Interval Training (HIIT) - High exertion level. The higher the intensity, the shorter the speed interval. Recovery intervals are shorter or equal to speed intervals. Typically lasts longer than 30 mins.
Adaptations
Continuous - Heart will get bigger and stronger allowing greater delivery of blood (&O2) to the working muscles.
Fartlek - Can force the body to adapt in a way that it can better delay the onset of lactic acid build up.
Weight (interval) - Micro tears occur in the muscle fibres which then, through suitable rest time grow back larger in size and therefore collectively stronger.
HIIT - This type of training does not only improve performance but also improves the ability for the muscles to burn fat.
Examples
Continuous - Long distance running, cycling or swimming (30 min-2 hrs @ low intensity).
Fartlek - Ideal for team sports as it replicates the effort of a player/athlete in a game situation.
Interval - Ideal for team sports such as football, hockey and rugby (sprint 30m, rest, repeat 5 times).
Circuit (interval) - Skipping, press ups, squats, dips, crunches, rest, repeat.
Plyometrics (interval) - Any sport that involves sprinting, throwing and jumping will benefit from this type of training such as basketball, netball or rugby