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Training methods

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JeanMelanieVincentHa

The document discusses various training methods including continuous, interval, repetition, fartlek, weight, circuit, plyometric, and cross training. It provides details on what each method involves, such as the duration and intensity of exercises, periods of rest, and muscle groups targeted. The overall goal is to understand different training techniques and how they can be used to develop components of physical fitness like endurance, strength, speed, and flexibility.

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TRAINING METHODS PRESENTED BY:- Jean Melanie Vincent Haymo Physical Education Teacher MPhil Scholar Punjabi University ,Patiala MPED L.N.I.P.E , Gwalior
What you will learn about in this topic: 1. Methods of training 2. What training develops 3. How each method works Methods of training 2
Learning objectives By the end of this presentation you should be able to: • Understand the different types of training methods • Describe what each training method develops • Explain how to carry out each of the different methods
TRAINING METHODS FOR DEVELOPING EACH COMPONENTS
The basic components of physical fitness such as endurance, strength, speed, flexibility can be developed through different training methods that are as follows:- – Continuous training methods – Interval training method – Repetition training method – Fartlek training method – Weight training method – Circuit training method – Plyometric training method – Competitive and trial method
Continuous Training Methods – In this method an exercise is done for long time without any break or pause. Because of the long duration of work the intensity is low. This method has two variations:- – Slow continuous method:-in this variation the athlete exercise at a certain speed without any pause for very long duration. Long cross country run are typical examples of slow continuous method. In this method the speed or pace is determined according to the heart rate. For trained athlete heart rate during exercise should be 140-160 b/m. The total duration should not less than 30min.cyclic activities like running, cycling, walking etc. Are used for this method. – Fast continuous method: - In this variation the work is done at fast for long duration without any break. The total duration should be not less than 20 min.it improves anaerobic capacity. This improves speed endurance. Used for 400mt, 800mt runners.
Continuous training Methods of training 11 The continuous training method exercises the body at a moderate rate, keeping the pulse at a constant level above the training threshold. This training works the body aerobically and keeps the pulse at a moderate to high rate. Its effect is to improve the cardiovascular and respiratory systems. After a gradual warm-up, the person training works their body at a moderate level throughout the session.
The heart rate is above 60 per cent of its maximum but below 80 per cent. By keeping in this zone the work is aerobic and can carry on for a long time. Continuous training suits those new to training or those recovering from injury. At the start of a season, continuous training can help to re-establish the cardiorespiratory levels. At this level, the work is moderate but can be adapted to be harder at a later time. Methods of training 13
Interval Training Method – Interval training method involves high intensity activity with incomplete rest. In this method the athletes do exercise with high intensity. And after an incomplete rest the exercise again start with high intensity. It improves speed ability. This method is very effective method for improving endurance of various types. Work should be done with sufficient speed and duration so that the heart rate goes up to 180 beats/min. After this there should be a recovery period and when the heart rate comes down 120-130 beats/min the work should be started again.
Interval training Interval training involves periods of exercise followed by periods of rest. There are two types of interval: 1.Short 2.Long This method can be adapted to develop different types of fitness. Short bursts of pace, using anaerobic respiration, needed in games play, uses short interval training. Methods of training 5
Prolonged moderate to hard pace, using aerobic respiration, needed in middle-distance running events, uses long interval training. Methods of training 7
Interval training is suited to individuals working on their own, small groups of people and larger numbers such as teams. It is intensive and should be performed with accuracy and at competition pace. The times of rest allow performers to regain energy so they do not become too tired to carry on training. The times of exercise are repeated to form repetitions. Four or five repetitions make up a set. There may be four or five sets in a session. Methods of training 8
Repetition Training Method – The repetition method is characterised by high intensity of work with intervals of complete recovery. It is the best method for the improvement of speed abilities including speed endurance.
Fartlek Training Method – Fartlek is a Swedish term which means ‘speed play’ and has been used by distance runners. Fartlek is the form of road running or cross country running in which the runner changes the pace during the run.in this method the exercise is done continuously but with changing pace or speed. The total duration ranges from 15 min to 1 hours.it involves short fast runs with slow running or jogging. – Due to the changes of intensity of the exercises, Fartlek training works on both aerobic and anaerobic fitness. – The athlete then becomes increasingly capable of meeting the changes of pace in a competition or game.
Sprints, jogs and runs make up the session. These may have times set for them or may be for a certain distance. An example of a Fartlek training session: Methods of training 33 Jog Sprint Walk Rest Run The session can be continuous with periods of intense work followed by rest periods or less strenuous exercise easier work, which gives the body a chance to recover.
Weight Training Method – Weight training is doing exercise using resistance(normally weight) to build muscle strength and endurance.in weight training one can use weights like dumbbells. Barbells, pulley machines and simply one’s own body weight as resistance. – Weight training involves shifting weight to increase the strength of muscles, using a programme of repetitions and sets. There are two types of weight training: 1.Machine weights 2.Free weights
Before deciding on the amount of weights and which weight training method is suitable for them, the performer will need to know what they want to achieve. They will need to know if they want to achieve aerobic (endurance) or anaerobic (strength) development. Methods of training 23 Machine weights are technically designed to move in the correct way and are adjustable for different sizes of user.
They are safe as they are steady and do not vary position apart from the designed range. This also has the effect of not training the stabilizing muscles that may be needed for a sport. Methods of training 25
They usually have supports and belts to make sure the body is prepared in the correct position to shift the weight. However, a drawback is that extra weights cannot be added to the machines. This limits their use for the advanced performer. Methods of training 26
Free weights can be used in a weight-training programme. Methods of training 27 The use of free weights is specialized and needs lots of training so that the performer works safely. Many top sportspeople use free weights.
More weight can be easily added Provide a wider range of exercise than machines Develop explosive strength Injury can occur due to poor stance and posture A spotter is required if heavy weights are used Skill is needed to life heavy weights correctly Free weights:
Circuit training Circuit training is a series of exercises, completed for a certain amount of time, one after the another, developing aerobic and anaerobic respiration. When using large muscle groups at each station, aerobic respiration is in operation and this will develop the cardiovascular system. If exercising small muscle groups in turn (such as the biceps and triceps), this is anaerobic, which builds strength. A circuit is made up of several activities. Each activity is given its own space (a station) in the gym or sports hall. Each activity is completed as many times as possible. These are called repetitions.
There is a set time for each activity, usually between 30 and 60 seconds. In this time as many repetitions of the activity are performed as possible. When all exercises at each station have been completed, the circuit is finished. By repeating the circuit or adding exercises, the session increases in intensity. For general fitness the sequence of exercises works different muscle groups at each station. Methods of training 20
Plyometric training – Plyometric training, otherwise referred to as ‘plyometrics’ or ‘shock training’, is a training modality which often requires athletes to jump, hop, bound and/or skip. Plyometrics should not be confused with ‘ballistic’ training, which is ultimately another word for ‘trajectory’ training. Ballistic training involves the trajectory of objects and implements (e.g. barbells and medicine balls), whereas plyometric training uses the previously mentioned movements. – Plyometric training involves the usage of jumps, hops, bounds, and/or skips and should not be confused with ballistic training. This form of training is governed by the stretch-shortening cycle, otherwise known as the reversible action of muscles. Plyometric activities can be separated into two categories depending upon the duration of the ground contact time: 1) fast plyometric movements (≤250ms); and 2) slow plyometric activities (≥251ms).
Cross training Cross training combines different methods of training and is adaptable to a variety of situations. Each activity improves different muscle groups giving a wide range of development for the body. By changing the activity, parts of the body are able to rest, preventing over-use injury. The variety of sessions can also make training more interesting. Cross training can be adapted to suit individuals: a person may choose to run, play a game or do some aerobics work, for instance.
As cross training can be used for developing general fitness, this method allows individuals to work on their own or in a group. For those working in a group, as the activities change the groupings can change. This can widen the number of people a person knows as they train with a different group for each activity. Weather does not stop training as the sessions can be changed: an indoor session can be completed instead of an outdoor one. Methods of training 38

More Related Content

Training methods

  • 1. TRAINING METHODS PRESENTED BY:- Jean Melanie Vincent Haymo Physical Education Teacher MPhil Scholar Punjabi University ,Patiala MPED L.N.I.P.E , Gwalior
  • 2. What you will learn about in this topic: 1. Methods of training 2. What training develops 3. How each method works Methods of training 2
  • 3. Learning objectives By the end of this presentation you should be able to: • Understand the different types of training methods • Describe what each training method develops • Explain how to carry out each of the different methods
  • 5. The basic components of physical fitness such as endurance, strength, speed, flexibility can be developed through different training methods that are as follows:- – Continuous training methods – Interval training method – Repetition training method – Fartlek training method – Weight training method – Circuit training method – Plyometric training method – Competitive and trial method
  • 6. Continuous Training Methods – In this method an exercise is done for long time without any break or pause. Because of the long duration of work the intensity is low. This method has two variations:- – Slow continuous method:-in this variation the athlete exercise at a certain speed without any pause for very long duration. Long cross country run are typical examples of slow continuous method. In this method the speed or pace is determined according to the heart rate. For trained athlete heart rate during exercise should be 140-160 b/m. The total duration should not less than 30min.cyclic activities like running, cycling, walking etc. Are used for this method. – Fast continuous method: - In this variation the work is done at fast for long duration without any break. The total duration should be not less than 20 min.it improves anaerobic capacity. This improves speed endurance. Used for 400mt, 800mt runners.
  • 7. Continuous training Methods of training 11 The continuous training method exercises the body at a moderate rate, keeping the pulse at a constant level above the training threshold. This training works the body aerobically and keeps the pulse at a moderate to high rate. Its effect is to improve the cardiovascular and respiratory systems. After a gradual warm-up, the person training works their body at a moderate level throughout the session.
  • 8. The heart rate is above 60 per cent of its maximum but below 80 per cent. By keeping in this zone the work is aerobic and can carry on for a long time. Continuous training suits those new to training or those recovering from injury. At the start of a season, continuous training can help to re-establish the cardiorespiratory levels. At this level, the work is moderate but can be adapted to be harder at a later time. Methods of training 13
  • 9. Interval Training Method – Interval training method involves high intensity activity with incomplete rest. In this method the athletes do exercise with high intensity. And after an incomplete rest the exercise again start with high intensity. It improves speed ability. This method is very effective method for improving endurance of various types. Work should be done with sufficient speed and duration so that the heart rate goes up to 180 beats/min. After this there should be a recovery period and when the heart rate comes down 120-130 beats/min the work should be started again.
  • 10. Interval training Interval training involves periods of exercise followed by periods of rest. There are two types of interval: 1.Short 2.Long This method can be adapted to develop different types of fitness. Short bursts of pace, using anaerobic respiration, needed in games play, uses short interval training. Methods of training 5
  • 11. Prolonged moderate to hard pace, using aerobic respiration, needed in middle-distance running events, uses long interval training. Methods of training 7
  • 12. Interval training is suited to individuals working on their own, small groups of people and larger numbers such as teams. It is intensive and should be performed with accuracy and at competition pace. The times of rest allow performers to regain energy so they do not become too tired to carry on training. The times of exercise are repeated to form repetitions. Four or five repetitions make up a set. There may be four or five sets in a session. Methods of training 8
  • 13. Repetition Training Method – The repetition method is characterised by high intensity of work with intervals of complete recovery. It is the best method for the improvement of speed abilities including speed endurance.
  • 14. Fartlek Training Method – Fartlek is a Swedish term which means ‘speed play’ and has been used by distance runners. Fartlek is the form of road running or cross country running in which the runner changes the pace during the run.in this method the exercise is done continuously but with changing pace or speed. The total duration ranges from 15 min to 1 hours.it involves short fast runs with slow running or jogging. – Due to the changes of intensity of the exercises, Fartlek training works on both aerobic and anaerobic fitness. – The athlete then becomes increasingly capable of meeting the changes of pace in a competition or game.
  • 15. Sprints, jogs and runs make up the session. These may have times set for them or may be for a certain distance. An example of a Fartlek training session: Methods of training 33 Jog Sprint Walk Rest Run The session can be continuous with periods of intense work followed by rest periods or less strenuous exercise easier work, which gives the body a chance to recover.
  • 16. Weight Training Method – Weight training is doing exercise using resistance(normally weight) to build muscle strength and endurance.in weight training one can use weights like dumbbells. Barbells, pulley machines and simply one’s own body weight as resistance. – Weight training involves shifting weight to increase the strength of muscles, using a programme of repetitions and sets. There are two types of weight training: 1.Machine weights 2.Free weights
  • 17. Before deciding on the amount of weights and which weight training method is suitable for them, the performer will need to know what they want to achieve. They will need to know if they want to achieve aerobic (endurance) or anaerobic (strength) development. Methods of training 23 Machine weights are technically designed to move in the correct way and are adjustable for different sizes of user.
  • 18. They are safe as they are steady and do not vary position apart from the designed range. This also has the effect of not training the stabilizing muscles that may be needed for a sport. Methods of training 25
  • 19. They usually have supports and belts to make sure the body is prepared in the correct position to shift the weight. However, a drawback is that extra weights cannot be added to the machines. This limits their use for the advanced performer. Methods of training 26
  • 20. Free weights can be used in a weight-training programme. Methods of training 27 The use of free weights is specialized and needs lots of training so that the performer works safely. Many top sportspeople use free weights.
  • 21. More weight can be easily added Provide a wider range of exercise than machines Develop explosive strength Injury can occur due to poor stance and posture A spotter is required if heavy weights are used Skill is needed to life heavy weights correctly Free weights:
  • 22. Circuit training Circuit training is a series of exercises, completed for a certain amount of time, one after the another, developing aerobic and anaerobic respiration. When using large muscle groups at each station, aerobic respiration is in operation and this will develop the cardiovascular system. If exercising small muscle groups in turn (such as the biceps and triceps), this is anaerobic, which builds strength. A circuit is made up of several activities. Each activity is given its own space (a station) in the gym or sports hall. Each activity is completed as many times as possible. These are called repetitions.
  • 23. There is a set time for each activity, usually between 30 and 60 seconds. In this time as many repetitions of the activity are performed as possible. When all exercises at each station have been completed, the circuit is finished. By repeating the circuit or adding exercises, the session increases in intensity. For general fitness the sequence of exercises works different muscle groups at each station. Methods of training 20
  • 24. Plyometric training – Plyometric training, otherwise referred to as ‘plyometrics’ or ‘shock training’, is a training modality which often requires athletes to jump, hop, bound and/or skip. Plyometrics should not be confused with ‘ballistic’ training, which is ultimately another word for ‘trajectory’ training. Ballistic training involves the trajectory of objects and implements (e.g. barbells and medicine balls), whereas plyometric training uses the previously mentioned movements. – Plyometric training involves the usage of jumps, hops, bounds, and/or skips and should not be confused with ballistic training. This form of training is governed by the stretch-shortening cycle, otherwise known as the reversible action of muscles. Plyometric activities can be separated into two categories depending upon the duration of the ground contact time: 1) fast plyometric movements (≤250ms); and 2) slow plyometric activities (≥251ms).
  • 25. Cross training Cross training combines different methods of training and is adaptable to a variety of situations. Each activity improves different muscle groups giving a wide range of development for the body. By changing the activity, parts of the body are able to rest, preventing over-use injury. The variety of sessions can also make training more interesting. Cross training can be adapted to suit individuals: a person may choose to run, play a game or do some aerobics work, for instance.
  • 26. As cross training can be used for developing general fitness, this method allows individuals to work on their own or in a group. For those working in a group, as the activities change the groupings can change. This can widen the number of people a person knows as they train with a different group for each activity. Weather does not stop training as the sessions can be changed: an indoor session can be completed instead of an outdoor one. Methods of training 38