Section 4; Methods of Training;
The methods of training provide us with a specific form of training, which will benefit and help us achieve the overall aim of our fitness programme.
Continuous Training…
…Comprises of working for a long period of time without resting to improve your cardiovascular fitness for example; twelve minute run where you have to run as much as you can in that period of time (continuously).
Interval Training…
…Involves alternating between periods of hard exercise and rest. It is used to improve your speed and muscular endurance. For example; Sprinters do their sprint tests, run ten metres, rest, then another ten metres and rest etc.
Circuit Training…
...Involves performing a few exercises like five/six in a particular order called a circuit. Each activity takes place at a ‘station’. It can be designed for whatever you want to improve on, like speed, agility, coordination, balance and muscular endurance.
Weight Training…
...Involves using weights to provide resistance to the muscles. You can improve muscular strength by using heavier weights and doing fewer reps, and you can improve muscular endurance by using lighter weights and more reps and to improve your power you would use medium weights and perform reps as quickly as possible.
Fartlek Training…
…Or ‘speed play’ training comprises of varying your speed and the type of terrain over whether you run, walk, cycle or ski. This training is used to improve your aerobic and anaerobic.
Cross Training…
…Involves using either another sport or an activity to improve your fitness. It happens when an athlete is training in a different environment. For example; a volleyball player uses the ‘power training’ for the sport to help with fitness for the long jump.
Having researched the training methods available to me I intend to use continuous training and circuit training. The reasons for my choices are that continuous will help me last a whole session, so it will build up my cardiovascular endurance, and circuit training because it will help stop my muscles from tiring, so it will help with my muscular endurance.
Section 5; Risk Assessment 1;
Most injuries are caused by ‘accidents’. We can however limit the chances of accidents occurring by carefully considering the potential risks linked with an activity; preventative action can then be taken. This process is called RISK ASSESSMENT.
Risk Assessment for Circuit Training
Section 5; Risk Assessment 2;
Most injuries are caused by ‘accidents’. We can however limit the chances of accidents occurring by carefully considering the potential risks linked with an activity; preventative action can then be taken. This process is called RISK ASSESSMENT.
Risk Assessment for Continuous Training
Section 6; Warm Up 1;
Circuit Training;
Pulse Raising Activity;
Gentle jog for 3 minutes, followed by shuttle runs, side stepping (do this for a minute, switching legs every 20 seconds), heel flicks and arm rotations (do this for a minute, switching the direction on each arm every 10 seconds).
Stretching;
Circuit training requires whole body stretches – Dynamic stretches/Shoulder rotations/Cross body stretch/Cradle stretch. Hamstring stretch, quadriceps stretch, groin stretch, gastrochemius stretch, deltoid stretch, trapezius stretch, do every stretch for 8-10 seconds.
Activity related skill/drill/practice;
N/A
Section 6; Warm Up 2;
Continuous Training;
Pulse Raising Activity;
Gentle jog for 3 minutes, followed by mobility exercises for ankles, knees and hips. Another 3 minute jog including high knees, heel flicks and side stepping (do this for a minute, switching legs every 20 seconds).
Stretching;
Continuous training contains mainly leg stretches, including groin stretches, quadriceps stretches, gastrochemius stretches, hamstring stretches, trapezius stretches, sit and reach stretch, do every stretch for 8-10 seconds.
Activity related skill/drill/practice;
Shuttle runs to improve technique, heel flicks, high knees and arm pumps.
Section 8; Personal Exercise Programme;
Week; One
Session number; 1
Training Method; Circuit Training
(E.g. weights, circuits, interval, aerobics, continuous or fartlek)
Section 8; Personal Exercise Programme;
Week; Two
Session number; 5
Training Method; Continuous Training
(E.g. weights, circuits, interval, aerobics, continuous or fartlek)
Section 8; Personal Exercise Programme;
Week; Three
Session number; 9
Training Method; Continuous Training at Home
(E.g. weights, circuits, interval, aerobics, continuous or fartlek)
Section 8; Personal Exercise Programme;
Week; Four
Session number; 10
Training Method; Circuit Training
(E.g. weights, circuits, interval, aerobics, continuous or fartlek)
Section 8; Personal Exercise Programme;
Week; Five
Session number; 14
Training Method; Continuous Training
(E.g. weights, circuits, interval, aerobics, continuous or fartlek)
Section 8; Personal Exercise Programme;
Week; Six
Session number; 18
Training Method; Continuous Training at Home
(E.g. weights, circuits, interval, aerobics, continuous or fartlek)
Section 9; Evaluation
I enjoyed my six week PEP, I carried it out exactly as I had planned and I had to change a few things, I changed a few things because someone of them were to hard so I had to lower the target or it was too easy so I made the target higher, which was overload so it helped me greatly, I can say that I changed my targets in continuous training to lower targets, continuous training at home to higher targets and circuit training to higher targets also. The first method of training I did was continuous, continuous is when you continually train and don’t stop until the exercise is over. I did the 12 minute run once every week for six weeks. I had set targets for each of the weeks which I wanted to complete. On the first week I completed my target which was 1200m , I got out of breath a few times and I found it quite difficult, but I didn’t stop at any point, so I ended up keeping it at the same target on the second week, this time round I found it more easier to run the distance without getting out breath as quickly as I did last time, this would be due to my extra continuous training that I in the park at home, on the third week I increased my target by 100m, which is 1300m in total, this is because I thought that I was good enough at 1200m, I found 1300m was relatively moderate in difficulty, I didn’t get out of breath but I did run slow, I again, achieved this well. On week four and five I realised that my cardiovascular endurance was improving so I increased them by 100m; week five was difficult even though I had improved this is because it was 1500m so I kept it the same in week six, but it week six because I had added overload in week five I was able to do 1500m with no problems. I was able to increase and complete the targets that I set for myself over a period of time this shows that I have improved my cardiovascular endurance quite a lot through the past six weeks, the running I did outside of school in the park made it possible, on the first week I did 20 minutes of running in the park, and I increased it by 5 minutes each week, but on week four I kept it the same as week three which was 30 minutes because it got harder for me to do, it wasn’t until the sixth week that I again increased the time by 5 minutes which is 35 minutes. As the weeks went by and I added overload to my training it got easier to run for longer without losing my breath quickly. For continuous training I had to do warm up 2 which is displayed before, it involves jogging to raise the heartbeat and mainly leg stretches to make sure that I don’t pull any of my muscles.
The second method of training that I did was circuit training, circuit training is when you perform a few exercises like five or six in a particular order called a circuit and resting in between each one. I did circuit training once every week for six weeks, I planned these 6 different circuits at school to improve my muscular endurance and my muscular strength, they are shuttle runs, push ups, step ups, sit ups, bicep curls and skipping, each help in different ways. Shuttle runs and skipping help with my cardiovascular endurance, shuttle runs focuses on your legs and skipping focuses on your legs and arms. Push ups, step ups, sit ups and bicep curls help with muscular endurance and strength, push ups worked my shoulders and arms and bicep curls worked just my arms. Step ups like skipping and shuttle runs worked my legs and sit ups worked my lower abs. I think that I did very well in circuit training, I felt that I found it more easier in some ways because I got short rests after each station, and I then got a longer rest after I finished all 6 stations each time. Each week I put the time that I worked on each station for by 5 seconds, this is overload and it really helped improve my overall fitness. I was the best at sit ups, I did 20 in 30 seconds in the first week, I also did really well in bicep curls, skipping , step ups and shuttle runs. I achieved high reps in the bicep curls and each week I got better at doing more reps, so I increased how much time I had to do them, this is progression and overload. I found the push ups the hardest; I did less that than the other exercises. I also do some exercises at home these include doing 10 sit-ups, 10 crunches, 10 push ups, 10 lunges and 10 squats, after 3 weeks I increased how many reps I did by 5, this is also progression, and this means that I have improved my muscular endurance.
During both types of training my resting heart rate at first was 80 beats per minute but during the final fourth, fifth and sixth weeks it dropped to 75 beats per minute, this shows that I have improved my heart rate by 5 beats per minute. My recovery rates also got better, at first, a minute after exercise my heart rate was 110 beats per minute even though my maximum working heart rate was 120 beats per minute, and slowly after 4 minutes is was back at resting heart rate. In week five I improved a lot, 1 minute after exercise my heart beat was 90 beats per minute and after that it only took me two minutes to get back to my resting heart rate which was now 75 beats per minute. This is really good evidence of improvements in cardiovascular endurance.
In pre-pep tests that I did, I can see that my strengths in fitness are my cardiovascular endurance which I found out from the shuttle runs, but I still needed to improve it, I did 25 sit ups and 40 step ups and I’m also good at skipping, I did about 30 reps. My weaknesses are the push ups, because I only did 5 of them with difficulty, I also found the bench presses had as I could only do 10 reps. This shows that the strength in my arms isn’t very good, and if I improve that I will become better in all of my sports. My post-pep fitness test after the six weeks has shown that I have improved a lot, my cardiovascular endurance is better than before because I did more shuttle runs in a specific set of time. I was able to do 35 sit ups and 45 steps this time, and I didn’t get out of breath when I was skipping. My push ups improved a lot, I was able to do 20 reps, and this tells me that my muscular strength has improved.
My pep worked out very well, the training that I have been doing have helped a lot of the sports that I am doing including fitness, trampolining which is cardiovascular endurance, and karate which is muscular endurance. The parts that were the most successful washe circuit training because I found it really enjoyable. Next time I might change the type of training that I do.
