GCSE PE - METHODS OF TRAINING (Continuous, fartlek, weight training & plyometric) - (Training 7.2)

Summary

This lesson covers four key methods of training for the Cambridge IGCSE Physical Education exam: continuous training, fartlek training, plyometric training, and weight training. It explains each method's activities, benefits, and potential drawbacks. Continuous training improves stamina and endurance, fartlek training targets both aerobic and anaerobic fitness, plyometric training enhances explosive power, and weight training builds strength, muscular endurance, and power. The video provides insights into how these methods can be tailored to different sports and fitness goals, with a focus on safety, progression, and specificity.

Takeaways

• 😀 Continuous training involves large, compound movements like running, cycling, or swimming, performed continuously for at least 20 minutes to improve stamina and muscular endurance.
• 😀 The intensity of continuous training is monitored by heart rate, which should be kept between 65-85% of your maximum heart rate.
• 😀 Continuous training is ideal for aerobic athletes such as marathon runners, cyclists, swimmers, and games players, but may be boring and lacks specificity for sports with variable speeds or directions.
• 😀 Fartlek training, a variation of continuous training, involves speed play with changes in pace and terrain, and is used to improve both aerobic and anaerobic fitness.
• 😀 Fartlek training can be done with minimal equipment, anywhere, and is less likely to cause tedium due to its variation, though it can be challenging to monitor intensity accurately using the RPE scale.
• 😀 Plyometric training focuses on explosive movements like jumps or clap push-ups, aiming to develop power. It involves an eccentric phase before the explosive phase and is used by athletes like triple jumpers.
• 😀 Plyometric training is highly effective for developing power but carries an increased risk of injury due to the high levels of stress on muscles and joints.
• 😀 Weight training uses external weights (free weights or machines) to develop strength, muscular endurance, and power by performing multiple sets with rest periods between.
• 😀 In weight training, increasing weight and reducing reps targets strength, while reducing weight and increasing reps focuses on muscular endurance.
• 😀 Weight training is highly specific and adaptable for athletes, with clear progression tracking by monitoring the weight lifted over time, but it can be expensive and may pose an injury risk if not done safely.

Q & A

What is continuous training, and which activities are typically involved?

Continuous training involves performing large, compound movements such as running, swimming, or cycling continuously, without rest periods. The exercise should be sustained for at least 20 minutes.

How do you monitor the intensity in continuous training?

The intensity in continuous training is monitored by tracking your heart rate, which should stay between 65% and 85% of your maximum heart rate. This can be calculated using the formula: 220 - your age.

What are the advantages of continuous training?

Advantages of continuous training include its versatility (can be done with various activities), ease of adaptation, low equipment requirements, and the fact that it helps reduce the risk of chronic diseases like heart disease.

What are the main disadvantages of continuous training?

Continuous training can be boring or tedious due to its repetitive nature. It also lacks specificity for team sports because it doesn't involve changes in speed or direction.

What is fartlek training, and how does it differ from continuous training?

Fartlek training is a variation of continuous training that involves changing the pace or terrain. Unlike continuous training, which maintains a steady pace, fartlek includes sprints, jogs, and hill climbs, making it more dynamic.

What is the Borg RPE scale, and how is it used in fartlek training?

The Borg Rating of Perceived Exertion (RPE) scale is used to estimate the intensity of the workout. It allows athletes to gauge their perceived effort during fartlek training, which lacks a fixed intensity measure like heart rate.

How does fartlek training help in improving fitness?

Fartlek training helps improve both cardiovascular and muscular endurance. It targets both aerobic and anaerobic fitness, making it suitable for athletes involved in sports that require bursts of speed and endurance.

What is plyometric training, and which athletes benefit from it?

Plyometric training involves explosive exercises like squat jumps, box jumps, and clap push-ups. It is designed to develop power and is commonly used by athletes in sports that require explosive movements, such as sprinters and jumpers.

What is the main risk associated with plyometric training?

The primary risk associated with plyometric training is the high levels of stress placed on the muscles, which increases the likelihood of injury. It is important to perform these exercises with proper technique and caution.

How is weight training typically structured, and what are its main benefits?

Weight training involves using external weights (dumbbells, barbells, kettlebells) for resistance exercises. It can target different components of fitness, such as strength, muscular endurance, and power, and is highly adaptable for athletes focusing on specific muscle groups.

What are the disadvantages of weight training?

The main disadvantages of weight training are the potential for high injury risk due to the stress on muscles and the need for proper warm-up and supervision. It can also be expensive, as gym memberships and specialized equipment are often required.

How can weight training be adapted for different fitness goals?

Weight training can be adapted by adjusting the amount of weight lifted and the number of repetitions. To increase strength, athletes lift heavier weights with fewer reps, while for muscular endurance, lighter weights with more reps are used.

Why is warm-up essential before weight training?

Warm-up is crucial before weight training because it prepares the muscles for the intense physical stress involved in lifting, reducing the risk of injury and improving performance.

What are the benefits of using free weights in weight training?

Free weights, such as dumbbells and barbells, allow for a more natural range of motion, engage stabilizing muscles, and are versatile for various exercises. They are effective for building functional strength and muscle coordination.