METHODS OF TRAINING. G.C.S.E. PHYSICAL EDUCATION. CONTINUOUS TRAINING. CONTINUOUS training involves LONG, SLOW, DISTANCE exercise. It is performed at a CONSTANT RATE WITHOUT REST.
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G.C.S.E. PHYSICAL EDUCATION
word meaning SPEEDPLAY.
In this form of training the INTENSITY and TYPE of exercise are varied.
This is done by changing the PACE, TERRAIN and STYLE of training.
This form of running gives an athlete a lot of training over far GREATER than their COMPETITIVEdistance.
1 mile run at a steady pace
5 minute rapid walk
10 minute jog with 5 sprints interspersed each over a distance of 75-100 metres
Hard uphill run for 150-200 metres
Jog 1 mile with frequent 5-10 metre bursts
10 minute rapid walk
1-5 sprints over a distance of 150 metres
TYPICAL PROGRAMME 1
The distance between the cones tells you how much work / effort you need to put into that section.
hThis is an ALTERNATE FAST AND SLOWtraining schedule performed over MEASURED distances.
tThe FAST SECTIONS involve periods of INTENSE work
TThe SLOW OR RECOVERY PERIODS involve either REST OR VERY LIGHT EXERCISE in which the oxygen debt built up during the fast phase can be repaid.
Interval training can be planned to improve
AEROBIC OR ANAEROBIC fitness or a mixture
of the two depending on:-
INSUFFICIENT RECOVERY TIME
2. OPPOSING MUSCLE GROUPS ARE WORKED FOR BALANCED STRENGTH DISTRIBUTION
REPITITIONS AND SETS
Circuits can be organised on the
Basis of TIME or REPITION. They
may include REST INTERVALS or
they could be NON-STOP.
STRENGTH can be defined as the ability of a muscle or muscle group to apply force and, overcome resistance.
BUT there are DIFFERENT TYPES OF STRENGTH.
The strength of a tug-of-war competitor is of a different sort to the high jumper or the cyclist.
Researchers have called these different displays of strength, STATIC, EXPLOSIVE and DYNAMIC.
Static strength is theMAXIMUM FORCEthat can be applied by a muscle group to an IMMOVABLEOBJECT.
The length of the muscle remains the same = ISOMETRIC CONTRACTION
EXPLOSIVE STRENGTH or POWER is a measure of the MAXIMUMENERGY used in one EXPLOSIVEACT.
DYNAMIC STRENGTH is the ability of the muscles to MOVE or SUPPORT the body mass CONTINUOUSLY over an extended period of TIME.
POWER = SPEED X STRENGTH
Power can be developed by:-
SPEED + STRENGTH