Transcript Interval Training - PE-Teaching

Learning outcome: identify and describe a interval training program
Success Criteria:
Be able to describe what a interval training program should consist of?
Be able to apply the principles and components of fitness to a interval
training program..
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Interval training involves times of work
followed by times of slower work or rest.
It is an exercise strategy that is intended to
improve performance with short training
sessions. The term can refer to any
cardiovascular workout.
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Work at high-intensity to push your Heart rate to
its THR Zone for a short period with an interval of
partial recovery before working again.
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Fat burning cardiovascular activity
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THR zone between 60-80% MHR
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The rest intervals should be long enough to allow
your heart rate to drop within 40-60% of your
maximum.
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Cycling
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Running
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Rowing
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Walk-back sprinting is another
example of interval training for
runners, in which one sprints a
short distance.
They then walk back to the
starting point (this is known as
the recovery period) - to
repeat the sprint a certain
number of times.
• Set distance for different events (running)
• Size of bike for physical differences
•Manageable gear on bike.
• use of treadmill for runners / rowing
machine for rowers stroke variety for
swimmers.
• Cycling in a higher gear
• Rowing machine – higher resistance
• Different terrain / hills for running
• F- train more often. I – faster shuttles.
T – more shuttles. T- change activity of
shuttle, e.g. Running to skipping
• 5 minute jog – 2 minute run. Recover
with 2 minutes walk ,allow short time
between sprints and longer between
sets
ATP –CP
Exercise 1-............seconds
Rest 10-.........seconds
Work to rest ratio 1:10
4 reps
2-4 sets
5min rest between each set.
Anaerobic system
Exercise- 30-.............seconds
Rest 90-.........seconds
Work to rest ratio 1:3
4 reps
Aerobic system
Exercise 15 seconds- 3min
Rest 1-5minutes
Work to rest ratio 1:1
reps 5-20
2 sets.
3sets
5min rest between each set.
minimal rest between sets.
The heart is
strengthened
 More capillaries are
formed
 More oxygen can be
taken up, which helps
to break down the
lactic acid in your
muscles.
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Always eat a healthy diet and do regular
exercise and be proud to say...