Transcript MOT2 - BSH-PE

Continuous Training
In continuous
•Continuous
Training
trainingisyou
a good
should:
way to improve your
aerobic system. It is also a good way to burn body fat.
 Build up the time slowly, if you are unfit
 Work
•You
walk/jog/run,
in your aerobic
swim,training
row or cycle
zone. for
Start
at at
least
around
30
minutes
60%
of your
without
maximum
rest. This
heart
can
rate
be and
donework
in a up
gym!
to 80%
 If you are training for competitions, work up to
•You overload by increasing the time, distance, speed
distances that are 2-5 times the competition
or all three.
distance.
Some advantages of
continuous training are:
Some disadvantages of
continuous training are:
Relevant
 It includes no real
skill work
Specificity
Cheap
Easy to measure
Easy to overload;
work longer/faster
increase incline/distance
wear weights
 It can be very very
boring
Fartlek Training
 The fartlek training method involves many
changes of speed
 It is used to improve both the aerobic and
anaerobic energy systems
 Fartlek training is suitable for games players
as games have many changes of speed
 The mix of fast and slow work can be changed
to suit the sport and energy system you want to
work on
 To overload, increase the time or speed of
each activity
The disadvantages of fartlek
training are:
The advantages of fartlek
training are:
The athlete decides how hard
to work. Coaches can’t tell if
athletes are working as hard as
they should!
 mimics the working pattern
of a match with periods of
intense activity and slower
pace recovery.
It needs a lot of motivation to
work at maximum speed, so it is
easy to drop the effort
 It needs a lot of
motivation to work at
maximum speed, so it is easy
to drop the effort
random nature means it is
difficult to replicate or record
Interval Training
 In interval training, you follow a fixed pattern of
fast work followed by rest or slower work (active
recovery)
 An example of a interval training is sprinting and
jogging then taking a 2 minute rest and repeating this
3 times.
 The jogging is to help remove lactic acid. The 2
minute rest is to allow full recovery
 To overload you can increase the number of reps,
reduce the time for slow work (i.e. jogging) or reduce
the rest time between sets.
advantages
 Interval training can be
used for anaerobic or
aerobic work, depending on
the distance and the
number and length of
intervals
 It can be used for other
activities such as cycling
rowing and swimming
Since there is a set
pattern it is easy to tell if
someone is giving up-easy
to record
disadvantages
 It does cause pain
so you need high
motivation to keep
going.
It can be repetitive
and boring
Improvement cannot
be seen easily
burpees
Shuttle
runs
Star
jumps
Sit ups
Press ups
Isotonic Training
 Isotonic contraction is when muscles shorten and
pull on bones. In isotonic training you use isotonic
contractions
to improve
your muscles
muscle strength
and

Isotonic training
can make
sore. This
is
endurance
caused
by the stress on them when they lengthen
 you
Examples
are muscle
press-ups,
sit-ups
lifting

gain most
strength
atand
theweight
weakest
point
of thetraining
action, you
don’t gainmuscles
it evenly
 Isotonic
strengthens
through the
throughout
full range of movement
 You can use isotonic exercises to suit your sport
Isometric training

contraction
is when muscles
 Isometric
In isometric
training, muscles
gain strength
contract
butmuscle
stay the
length
only at the
yousame
use in
the exercise and
this
might not
help much in
your sport

Isometric
contractions
produce
static
strength.
need this
in sumo
wrestling,
 During You
isometric
exercise,
the
blood flow to
weight
lifting
and gymnastics
the muscle
stops,
blood pressure rises and less
blood
flows back
to the
heart,
can doesn’t
be

Isometric
training
is quick
tothis
do and
dangerous
for people with heart problems
hurt
very much
 It
Isometric
training
is mostequipment
effective and
if you

doesn’t need
expensive
can
combine
it with isotonic training
be
done anywhere