Methods of training

Welcome to Methods of Training!

Ever wondered why a marathon runner trains completely differently from a 100-metre sprinter or a rugby player? In this chapter, we explore Developing Physical Fitness for Performance. You will discover the core principles used to design effective fitness plans and the six specific methods of training you need to master for your CCEA GCSE Physical Education exam.

Don't worry if some of the terms seem new or technical at first. We will break down every method step-by-step with clear examples, simple memory tricks, and examiner tips to help you score top marks!

Part 1: The Core Principles of Training

Before an athlete chooses a workout, they must design it using two vital frameworks: FITT and S.P.O.R.T.V.

1. The FITT Principle

The FITT principle helps you plan and adjust individual training sessions:

• Frequency: How often you train. For fitness improvements, an athlete should aim to train a minimum of 3 times per week.
• Intensity: How hard you train. This can be monitored using heart rate or perceived exertion scales.
• Time: How long each training session lasts. For example, aerobic sessions usually require a minimum of 20 minutes of continuous activity.
• Type: The specific method of training chosen (such as continuous, weight, or circuit training) to match your fitness goals.

2. Principles of Training (S.P.O.R.T.V)

Use the acronym SPORTV to remember the fundamental rules of training:

• Specificity: Matching training directly to the specific demands of the sport, including the energy systems, fitness components, and muscle groups used. Example: A swimmer trains in the pool rather than cycling.
• Progression: Gradually increasing the training workload over time so fitness continues to improve safely without causing injury.
• Overload: Making the body work harder than normal to force it to adapt and get fitter. We achieve overload by adjusting the FITT principles (e.g., running faster or adding weight).
• Reversibility: Any fitness adaptations gained will be lost if training stops or decreases significantly (often summarised as "use it or lose it").
• Tedium: The need to include variety in workouts to prevent boredom and keep the athlete motivated.

Examiner Warning — Overload vs. Overtraining:
Be careful not to mix these up in your exam! Overload is positive and essential for improvement — it means challenging the body safely. Overtraining is negative — it occurs when an athlete trains too hard without enough rest, leading to fatigue, illness, or injury.

Key Takeaway: FITT tells us how to adjust a session, while SPORTV ensures our overall programme is specific, challenging, and varied.

Part 2: Measuring Training Intensity

How do we know if an athlete is working at the right intensity? We use two main tools: Heart Rate and Rate of Perceived Exertion (RPE).

1. Maximum Heart Rate (MHR) and Training Zones

To find an athlete's theoretical Maximum Heart Rate, use the simple formula:
\(\text{MHR} = 220 - \text{age}\)

Example: A 16-year-old student has an estimated MHR of \(220 - 16 = 204\text{ bpm}\) (beats per minute).

Once you know the MHR, you can calculate the two main training zones:

• Aerobic Training Zone: \(\text{Working at } 60\% \text{ to } 80\% \text{ of MHR}\). This zone improves cardiovascular endurance and stamina using oxygen to produce energy.
• Anaerobic Training Zone: \(\text{Working at } 80\% \text{ to } 90\% \text{ of MHR}\). This zone develops speed, power, and anaerobic capacity without relying on oxygen.

2. Rate of Perceived Exertion (RPE)

RPE is a subjective method where the athlete rates how hard they feel their body is working:

• The Borg Scale: Ranges from \(6\) (no exertion at all) to \(20\) (maximum exertion). Did you know? Multiplying the Borg rating by 10 gives an approximation of the actual heart rate (e.g., a rating of 14 roughly corresponds to \(140\text{ bpm}\)).
• Modified Scale: A simplified scale rated from \(1\) (very light) to \(10\) (maximal effort).

Key Takeaway: Aerobic work happens between \(60\% - 80\%\) of MHR, while high-intensity anaerobic work occurs between \(80\% - 90\%\) of MHR.

Part 3: The Six Methods of Training

CCEA requires you to know six specific training methods. Let's look at how each one works, what it develops, and who uses it.

1. Continuous Training (Continuous Steady Pace - CSP)

• What is it? Exercising at a constant, steady pace without any rest breaks.
• Key Requirements: Performed for a minimum of 20 minutes within the aerobic zone (\(60\% - 80\%\) of MHR).
• Fitness Developed: Primarily trains the aerobic system and improves cardiovascular endurance.
• Best Suited For: Long-distance runners, road cyclists, and triathletes.
• Pros and Cons: Highly effective for aerobic endurance and requires little equipment, but can become tedious (boring) over long sessions.

2. Fartlek Training

• What is it? A Swedish term meaning "speed play". It involves continuous exercise where the athlete continuously changes their speed (e.g., walking, jogging, sprinting) and terrain/gradient (e.g., flat grass, uphill hills, sand).
• Key Requirements: There are no structured rest stops; recovery happens during lower-intensity periods like walking or light jogging.
• Fitness Developed: Develops both the aerobic and anaerobic systems because of the constant shifts in intensity.
• Best Suited For: Games players (such as Gaelic footballers, soccer players, and rugby players) because match play naturally requires bursts of sprinting mixed with jogging and walking.

3. Interval Training

• What is it? A structured method alternating between periods of high-intensity work and periods of rest or low-intensity active recovery.
• Key Components: Work duration, work intensity, rest duration, and number of sets/reps.
• Fitness Developed: Primarily develops anaerobic capacity, speed, and power.
• Best Suited For: 100m/200m sprinters, short-distance swimmers, and games players needing sprint recovery.
• Example Session: Sprinting at \(90\%\) effort for 30 seconds, followed by 90 seconds of walking rest, repeated for 6 reps.

4. Circuit Training

• What is it? A series of different exercises (called stations) arranged in a specific order. Athletes move from one station to the next, completing repetitions or working for a set time.
• Key Advantage: High flexibility. It can be tailored to target muscular endurance, strength, or cardiovascular fitness depending on the choice of stations.
• Design Tip: Stations should alternate between different muscle groups (e.g., press-ups followed by squats) to allow muscles to recover and prevent early fatigue.

5. Weight Training

• What is it? Using resistance (such as free weights, resistance machines, or barbells) to overload muscles.
• Measuring Intensity: Intensity is calculated as a percentage of the athlete's 1 Rep Max (1RM) — the maximum weight an athlete can lift successfully in a single repetition.
• Two Different Goals:
1. Muscular Endurance: High repetitions (\(\text{e.g., } 15 - 20 \text{ reps}\)) using Low weight (\(\text{below } 70\% \text{ of 1RM}\)).
2. Muscular Strength & Power: Low repetitions (\(\text{e.g., } 3 - 6 \text{ reps}\)) using High weight (\(\text{above } 80\% \text{ of 1RM}\)).

6. Plyometric Training

• What is it? High-intensity, explosive exercises such as depth jumping, bounding, hurdle hops, and medicine ball throws.
• How it Works: The muscle undergoes a rapid eccentric contraction (lengthening under tension upon landing) followed immediately by an explosive concentric contraction (shortening as you jump).
• Fitness Developed: Specifically develops explosive power.
• Best Suited For: High jumpers, basketball players, long jumpers, and sprint starters.

Part 4: Summary Table of Training Methods

Use this quick-reference summary to match training methods with their main fitness focus:

• Continuous (CSP): Steady pace / No rest / Aerobic system & cardiovascular endurance.
• Fartlek: Speed play / Terrain changes / Aerobic and anaerobic fitness.
• Interval: Work + Rest periods / High intensity / Anaerobic capacity & speed.
• Circuit: Multiple stations / Customisable / Muscular endurance, strength, or CV fitness.
• Weight: Resistance vs 1RM / High reps = Endurance; Low reps = Strength & Power.
• Plyometrics: Rapid eccentric-concentric jumps / Explosive power.

Part 5: Common Exam Traps to Avoid

Keep these examiner-reported pitfalls in mind when writing your answers:

Trap 1: Confusing Fartlek and Interval Training
Remember: Fartlek is continuous (the athlete never fully stops, only changes pace/terrain). Interval training has distinct, planned rest or recovery intervals between work bouts.

Trap 2: Specificity Errors
Always match the training method to the sport! Recommending a 45-minute continuous run for a shot-putter is incorrect because shot-put relies entirely on explosive power and strength. A shot-putter should use weight training and plyometrics.

Trap 3: Giving Vague Evidence from Workout Logs
If an exam question provides a table or workout log showing heart rates, times, or distances, you must quote specific numbers in your answer. For example, write: "The athlete was working in their aerobic zone because their heart rate was maintained at \(145\text{ bpm}\) for 30 minutes," rather than just stating "they ran for a while."

Quick Review Quiz

Test yourself on these key questions before moving on:

1. What formula is used to calculate Maximum Heart Rate?
Answer: \(\text{MHR} = 220 - \text{age}\)

2. What is the target heart rate percentage range for the aerobic training zone?
Answer: \(60\% \text{ to } 80\% \text{ of MHR}\)

3. If an athlete lifts \(85\%\) of their 1RM for 4 repetitions, what fitness component are they developing?
Answer: Muscular Strength / Power (Low reps, High weight)

4. What type of muscle contractions take place during plyometric depth jumps?
Answer: A rapid eccentric contraction followed immediately by a concentric contraction.