Different Types of Training (AQA GCSE Physical Education (PE))

Circuit training

• Usually involves various exercises that are repeated at different stations in a circuit

• Content of the exercises can be altered to suit training for different sports and fitness levels

• Space and equipment available

• Number of circuit stations

• Work : rest ratio

• Number of repetitions

Continuous training

• Sustained exercise at a constant rate (steady state) without rests

• Involves using heart rate as a guide to the intensity of the exercise

• E.g. running, swimming, rowing, cycling

• Time to train: Involves aerobic demand for a minimum of 20 minutes for a set number of times a week

Fartlek training

• Uses varying speeds and terrain (hills, flat, trails)

• Usually involves running at different speeds - walk, jog, sprint

• Work : recovery ratios

Interval training / high-intensity interval training (HIIT)

• Periods of exercising at high intensity, interspersed with periods of rest or low intensity exercise

• Work : rest ratios

Static stretching

• Stretching to increase flexibility

• Stretches are held (isometric contraction) for up to 30 seconds

• Correct techniques must be held throughout the stretch

• Advisable to avoid overstretching

Weight training

• Involves lifting a weight - body weight, free weights or resistance machines

• Choice of weight and exercise depends on fitness aim, e.g. strength training or muscular endurance,

• The importance of safe practice and lifting technique

• The need for spotters

Plyometric training

• Use of plyometric exercises, e.g. bounding and depth jumping

• Use of body weight and gravity to work muscles (see below)

• Used to increase power

• Safety precautions must be followed to prevent injury placed on muscles and joints

• Difficulty levels can be tailored to the participants and their needs/age/fitness levels

• The circuit can be altered to train different components e.g. strength, power, speed, stamina

• It is easy to monitor and change by altering the work : rest ratio

• Requires a large space to set up a range of workout stations

• Specialist equipment may be required

• Difficult to know the work: rest ratios of participants (at the start particularly)

• Aerobic fitness is improved, which can improve other body systems such as cardiovascular health

• It can be done with little or no equipment (such as running) so is cheap to participate in

• It is simple to carry out (once the exercise has been mastered)

• It can become repetitive and therefore participants may get bored

• Injuries are more common due to the repetitive motion and movement of joints and muscles

• Continuous training involves at least 20 minutes of exercise for several times a week so there are time constraints involved

• This training does not suit all sporting types, e.g. in netball, players do not run at one speed the whole match

• More varied than continuous training

• This can be adapted to suit the individual needs and fitness of a performer

• Intensity changes mean that the participant must be highly motivated for high intensity intervals

• It is hard to assess whether participants are performing at the correct intensity

• Quick and easy to set up and can be done anywhere

• No need for specialist equipment

• Burns body fat and calories

• Both aerobic and anaerobic energy systems can be worked

• High motivation is needed for high intensity interval training (HIIT)

• Injury can occur if rest intervals are not properly timed and adhered to

• Flexibility can be improved which can help prevent injury

• Hardly any limitations to who can complete static stretching, even through injuries and healing

• Stretching the whole body can be time-consuming

• Overstretching can lead to injuries

• Easily adapted to specific training needs and fitness

• Variety of weight training methods (free weights, resistance machines) prevents boredom in training

• No need for specialist equipment, lifting of the body weight is a form of weight training

• Strength and power are improved

• Can require specialist equipment and gym membership if resistance machines are required

• Injury can occur if correct techniques are not used or too heavy weights are trained with

• Often an additional person is needed as a spotter

• Increases power of movement

• Targets specific muscle groups

• No equipment is necessary

• Injury can occur due to high impact and stress put on muscles and joints