Introduction: Finding the Right Way to Train

Welcome! In this chapter, we are going to look at the different training methods and fitness classes available to help performers improve. Think of these as the "tools" in an athlete's toolbox. Just as a painter uses different brushes for different details, an athlete chooses a specific training method to improve a specific component of fitness. By the end of these notes, you’ll understand how each method works, who it’s for, and the "pros and cons" of each.

Note: This chapter connects closely to "Principles of Training." To get the most out of these methods, performers must apply the FITT principle (Frequency, Intensity, Time, Type).

Section 1: Training Methods

There are six specific training methods you need to know for your exam. Each one targets different areas of fitness.

1. Continuous Training

This involves steady, low-to-moderate intensity exercise for a long period of time (at least 20 minutes) without any rest breaks. Examples include jogging, swimming, or cycling at a constant pace.

Best for: Cardiovascular fitness (aerobic endurance).

  • Advantages: Very simple to do; requires little to no expensive equipment; great for losing weight and improving heart health.
  • Disadvantages: Can become boring (tedious); does not improve anaerobic fitness or speed; not very effective for team sports that involve sprinting.

2. Fartlek Training

Fartlek is a Swedish word meaning "speed play." It is like continuous training, but you change the speed and the terrain. For example, you might jog for 5 minutes, sprint for 30 seconds, then walk up a hill.

Best for: A mix of aerobic and anaerobic fitness.

  • Advantages: Good for game players (like football or netball) because it mimics the "stop-start" nature of a match; more interesting than continuous training.
  • Disadvantages: It is easy for the performer to "slack off" and not push themselves hard enough during the fast sections.

3. Circuit Training

This involves a series of different exercises (called stations) arranged in a specific order. You move from one station to the next, usually with a short rest in between.

Best for: Almost any component of fitness, depending on the exercises chosen!

  • Advantages: Very flexible—you can change the stations to suit any sport; can accommodate large groups of people at once.
  • Disadvantages: Requires careful planning and can take a long time to set up all the equipment.

4. Interval Training

This involves periods of high-intensity work followed by periods of rest or recovery. For example, sprinting for \(20\) seconds and then walking for \(40\) seconds, repeated \(10\) times.

Best for: Speed and anaerobic fitness.

  • Advantages: Improves how quickly you recover; burns a lot of calories in a short amount of time.
  • Disadvantages: It is very exhausting and requires high levels of motivation to keep going when you feel tired.

5. Plyometrics

This method focuses on explosive movements. It involves exercises like hurdle jumps, box jumps, or depth jumps. It works by stretching the muscle (eccentric) before quickly contracting it (concentric).

Best for: Power (speed \( \times \) strength).

  • Advantages: Directly improves jumping height and sprinting power; requires very little equipment.
  • Disadvantages: Puts a huge amount of stress on the joints; if your technique is wrong, there is a high risk of injury.

6. Weight/Resistance Training

This involves using weights (like dumbbells) or resistance (like elastic bands or your own body weight) to provide a load for the muscles to work against.

Best for: Strength and muscular endurance.

  • Advantages: Can be easily adjusted to suit the performer (by adding or removing weight); can target specific muscle groups.
  • Disadvantages: Can be expensive (gym memberships or buying weights); requires good technique to prevent muscle strains.

Quick Review: Remember that Continuous is steady, Fartlek changes speed, and Interval includes rest breaks!

Section 2: Fitness Classes

Sometimes people prefer training in a group led by an instructor. You need to know these five specific classes:

1. Body Pump

A weight-based group exercise class set to music. It uses barbells and high repetitions to strengthen the whole body.

  • Pros: Improves muscular endurance and strength; the music makes it motivating.
  • Cons: Requires specific equipment (bars and plates).

2. Aerobics

Rhythmical movements performed to music. It usually involves a routine of dance-like steps.

  • Pros: Great for cardiovascular fitness; improves coordination.
  • Cons: Might not be intense enough for elite athletes.

3. Pilates

A system of exercises designed to improve physical strength, flexibility, and posture, with a huge focus on the core (abdominal) muscles.

  • Pros: Improves balance and core stability; low impact on joints.
  • Cons: Does not significantly improve cardiovascular fitness.

4. Yoga

An ancient practice that involves physical postures (poses), breathing techniques, and sometimes meditation.

  • Pros: Excellent for flexibility and balance; also great for emotional wellbeing and stress reduction.
  • Cons: Requires a lot of patience and practice to see results.

5. Spinning

A high-intensity workout on stationary exercise bikes. An instructor leads the class through "climbs" and "sprints" by changing the resistance on the bike.

  • Pros: Incredible for cardiovascular fitness; very low impact on the knees and ankles.
  • Cons: Can be very intense and intimidating for beginners.

Section 3: Factors Affecting Choice

Don't worry if you're wondering, "How do I choose?" A performer chooses their training method or class based on three main factors:

  1. Fitness/Sport Requirements: What does the sport need? A marathon runner needs Continuous Training, but a long jumper needs Plyometrics.
  2. Facilities Available: You can't do Weight Training without a gym or Spinning without a stationary bike.
  3. Current Level of Fitness: A beginner might start with Aerobics before trying high-intensity Interval Training to avoid injury.

Key Takeaways for the Exam

  • Continuous Training: No rest, aerobic, improves cardiovascular fitness.
  • Fartlek Training: Speed play, terrain changes, good for games players.
  • Interval Training: High intensity followed by rest, improves speed.
  • Plyometrics: Explosive jumping, improves power.
  • Circuit Training: Stations, very versatile.
  • Weight Training: Uses resistance, improves strength/muscular endurance.
  • Yoga and Pilates: Focus on flexibility and core strength.

Common Mistake to Avoid: Many students confuse Fartlek and Interval training. Remember: Interval training has fixed rest periods, whereas Fartlek is continuous but changes speed and terrain!