GCSE PE - METHODS OF TRAINING (HIIT, Circuit-training, Altitude-training) - (Training 7.2)

Summary

This lesson covers essential methods of training, focusing on circuit training, high-intensity interval training (HIIT), and high altitude training. Circuit training is versatile and addresses multiple fitness components, making it ideal for team sports. HIIT is designed to improve speed and endurance through intense work and recovery intervals, though it can be demanding. High altitude training increases red blood cell production to boost oxygen efficiency, enhancing performance at sea level. Each method has specific advantages and disadvantages, making them suitable for different athletic needs and goals.

Takeaways

• 😀 Circuit training is a highly versatile training method that combines various exercises in one session, targeting multiple fitness components.
• 😀 A typical circuit training session includes 6 to 10 stations, with participants rotating through exercises either by time or repetitions.
• 😀 Proper exercise order in circuit training is crucial to avoid excessive fatigue and maintain intensity.
• 😀 Circuit training is ideal for team sport athletes because it improves a range of attributes like strength, endurance, and agility.
• 😀 High Intensity Interval Training (HIIT) involves intense exercise followed by rest periods, which helps improve anaerobic fitness, speed, and muscular endurance.
• 😀 HIIT is adaptable to various fitness levels and activities and can be done with minimal equipment in different environments.
• 😀 HIIT is physically challenging and can be monotonous, requiring high motivation for long-term engagement.
• 😀 High altitude training helps increase red blood cell production, improving endurance by enhancing the oxygen-carrying capacity of the blood.
• 😀 The main benefit of high altitude training is improved performance at sea level due to increased oxygen transport capacity.
• 😀 Despite its benefits, high altitude training can reduce training intensity due to low oxygen levels, which may lead to reversibility in some fitness components.
• 😀 High altitude training is not practical for everyone due to geographic limitations and potential side effects like dizziness, nausea, and immune system suppression.

Q & A

What is circuit training, and how does it work?

Circuit training is a versatile workout method that involves performing a series of exercises at different stations. Each station focuses on a different exercise or muscle group. Participants stay at each station for a set time or until they complete a certain number of repetitions, then move to the next station, either with a brief rest or immediately.

What are the advantages of circuit training?

Circuit training has several advantages, including the ability to target multiple fitness components in one session, offering variety to reduce boredom, and allowing athletes to work on both fitness and technical skills at the same time.

What is high-intensity interval training (HIIT) and its main benefits?

HIIT involves alternating between short bursts of intense physical activity and periods of rest. It improves anaerobic fitness, speed, and muscular endurance. HIIT is particularly beneficial for athletes in sports that require repeated high-intensity efforts, such as sprinting and team sports.

What are the disadvantages of high-intensity interval training?

HIIT can be very physically demanding, which can make it challenging to sustain over long periods. Additionally, the intensity of the training can make it monotonous, requiring high levels of motivation to continue training effectively.

What is high altitude training, and how does it improve performance?

High altitude training involves training at elevations of over 5000 feet (1500 meters), where oxygen levels are lower. This forces the body to produce more red blood cells to improve oxygen delivery, enhancing endurance and allowing athletes to perform at higher intensities when they return to sea level.

What are the key advantages of high altitude training?

The main advantage of high altitude training is the improvement in endurance performance due to the increase in red blood cell production, which enhances oxygen transport. Athletes who undergo this type of training can work at higher intensities for longer durations once they return to sea level.

What are some drawbacks of high altitude training?

High altitude training has several drawbacks, including reduced training intensity due to the lack of oxygen, which could lead to reversibility in fitness gains. Additionally, it may not be accessible for many, and it can have negative effects on the immune system or cause symptoms like dizziness and nausea.

How can circuit training be used to benefit team sports athletes?

Circuit training benefits team sport athletes by allowing them to target various fitness components, such as strength, endurance, and skill development, in a single workout. This makes it an efficient and versatile training method for improving overall athletic performance.

Why is it important to carefully order exercises in circuit training?

The order of exercises in circuit training is important to avoid overworking the same muscle groups consecutively, which could lead to excessive fatigue and a decrease in workout intensity. A well-planned circuit ensures that muscles get adequate rest between exercises.

How does high-intensity interval training (HIIT) benefit athletes in team sports?

HIIT is particularly useful for athletes in team sports because it helps improve their ability to produce repeated high-intensity bursts of energy with short recovery periods. This mimics the demands of team sports, where athletes need to recover quickly between bursts of effort.