PE Training Thresholds and Methods

PE Training Thresholds and Methods

1. Training Methods

   • Continuous Training
     • Working continuously for at least 20 mins
     • Improves cardiovascular endurance
     • Working aerobically (60-80% max heart rate)
   • Interval Training
     • Alternating between periods of hard work and rest
     • Improves speed and muscular endurance
   • Circuit Training
     • Rotating around a series of different exercises
     • Can be made specific to a sport
   • Weight Training
     • Free weights or machine weights
     • Improves muscular strength and muscular endurance
   • Fartlek
     • 'Speed play'
     • Variation of speed and terrain

2. 'SPOR'

   • Specifity
     • Match your training to the needs of the sport
   • Progression
     • Gradually increasing the amount of exercise
   • Overload
     • Working your body to your limit or further (positive thing)
   • Reversibilty
     • If you stop training, your fitness will reverse

3. Training Thresholds

   • Max heart rate = 220 minus your age
   • Aerobic
     • Working 60-80% of your max heart rate
     • Glucose + Oxygen --> Carbon Dioxide + Water + Energy
   • Anerobic
     • Working above 80% of your max heart rate
     • Can only work anerobicaly for 1-2 mins
     • Glucose ---> lactic acid + energy

4. 'FID'

   • Frequency
     • How often you train
   • Intensity
     • How hard you train
   • Duration
     • How long you train for