Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical

Activities

Training Methods
Watch Evaluating a Training Program
Chapter Training Methods

Sub-Concept 4 Training Principles and Methods

Specific to Fitness Factors and to Physical Activities

Training methods are the techniques employed to create the

adaptations required during an event or activity.

The ones selected are those best suited to developing the energy
or fitness components needed or identified in an activity, sport or
game.

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Continuous Training:

Involves sub-maximal activity (low level effort) for an extended period of time from 20
minutes to 2 hours at a constant effort steady state in the case of heart rate or
oxygen consumption.

Can be of a low intensity that is at around 65-75% maximal heart rate (also known as
long slow distance) also at a high intensity with high aerobic boundaries (close to
lactate threshold) of around 75-85% maximal heart rate for shorter periods of time (1545 minutes) This type of training tries to increase lactate threshold or OBLA.

Good training method for pre-season training.

It is also a very good method used during for recovery especially the removal of lactic

acid (when
done at 60% of maximal heart rate).

With correct intensity and duration can also develop the bodys ability to utilize fat
longer as a fuel source during sub-maximal work or activity.

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Continuous Training:

Activities such as marathon, cross country running, long distance swimming and road
cycling all can benefit from this type of training.

It is especially beneficial in activities that require athletes to do the activity for a long time
like a marathon for 2- 3 hours or a fun run of 14 kilometres.

To be effective it has to be done at least 3 times a week, around 75 80% of maximal heart
rate and for at least 30 45 minutes depending on the type of activity the athlete or
player is preparing for.
Effort

Effort
Descriptor

Duration

Use

50 60% max HR

Very easy pace

60 minutes

Joggers and ultra

distance runners

60 70% max HR

Slightly faster than

above

45 90 minutes

Marathon runners

30 40 minutes

10 kilometre runners
and marathon
runners

10 20 minutes

5 kilometre runners
and marathon
runners

70 80% max HR

80 90% max HR

10 km pace

5 km pace

Describe the
relationship
between the effort
and the duration of
the examples
shown in the table.
Answer = The
higher the

INTENSITY the
Key Concept 2: The Effects of Training and Evaluation on Physical Performance
SHORTER the
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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Case Study Continuous Training in Preparation for a Fun

Run
22 year old male university student wants to complete the local 10 kilometre
Run4Fun in a time of 50 minutes.

He has set the training schedule below in preparation for the event.

Using data from the table identify and explain 2 features of the program that
make it an effective continuous training program in relation to the run in his
targeted time.
3 times per week is adequate in
order to develop the capacity to
achieve the time set.
146 beats per minute is 75% of
maximal heart rate (using 220
age formula to calculate). Adequate
to create adaptations to allow
effort to achieve time.
30 minutes is a good duration to
prepare for the event in the
targeted time.

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Interval Training:

Popular and flexible training method.

Accommodates many efforts seen in sport.

Basically involves periods of work with periods of rest (work to rest ratio)

For example in a work to rest ratio of 1 is to 3 means 1 sprint effort of 5 seconds

followed by 3 times that amount of rest, or 15 seconds.

Its dynamics can be used for any type of activity.

Can be used to develop all 3 energy systems ( by varying the work /effort to rest ratio).

Image courtesy of stockimages /

FreeDigitalPhotos.net

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Interval Training:

Different formats include:

Energy System or Type

of Efforts

Interval Time
( work period )

Intensity

Rest Period

Work to Rest Ratio

ATP-CP System
Short efforts of high
(maximal) intensity

Between 5 10
seconds

95-100% max
heart rate

3 to 5 times
the interval
time.

1: 3 5
e.g. 5 seconds effort followed by
a rest of 30 seconds.
This is the protocol followed in a
lot of popular tests of the ATP-CP
system.

Lactate System
Efforts of sustained
(Sustained high level)
intensity

Between 10
seconds and 120
seconds

85-95% max
heart rate

2 times the
interval time.

1:2
e.g. 60 second effort followed by a
120 recovery or rest period.

Aerobic System
Low to moderate
intensity efforts
(sustained)

Around 180
seconds plus.

70-85% max
heart rate

Repeat of the
interval time.

1:1
e.g. 5 minute effort followed by a
5 minute rest or recovery effort.

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Interval Training:

Programs designed on the work to rest ratio (in particular game or the dominant energy
system that needs to be developed.)

Example ATP-CP system dominant activity (many team games with high intensity
efforts.)

Intervals planned around enough ATP-CP to last 8-10 seconds and that it takes 30
seconds for 50% recovery, 60 seconds for 80% recovery and 180 seconds for full
recovery (depending on the type of recovery.)

Interval commonly here is deployment of 5 seconds at 100% effort

(ATP-CP dominant) followed by a 30 second recovery for around 6 -8
times.

Meant to push this system to make it better at doing repeated efforts required in a
game.

Another method looks at work to rest ratios involved in the game during actual play.

Training can be made specific to the game this way.

For example researchers found that in high level soccer the

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

dominant effort
was 3 5 second sprints followed by rest periods of
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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Case Study Interval Training and Repeated Effort Ability

(speed maintenance)

A high profile (State) team player wanted to improve the consistency of his speed over
20 metres. He decided to undertake the following interval program:
Interval

Rest

Repetitions

Sets

30 seconds

Intensity

Frequency
per week

Player
5 seconds

95% of
max HR

Identify the main energy system the interval program A is designed to improve

Answer = ATP-CP System

Explain the reason for your selection

Answer = Effort of 5 seconds duration at 95% intensity means it is

anaerobic (duration and intensity high - not enough time for oxygen
delivery) The system best suited to this type of effort therefore is the

KeyATP-CP
ConceptSystem.
2: The Effects of Training and Evaluation on Physical Performance
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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Case Study Interval Training and Repeated Effort Ability

(speed maintenance)

After some time the player needs to change elements of the program needs to
increase the overload to further develop the adaptations needed (this why
progressive overload is needed)

Explain
ideas behind
changes
madeoverload
in the program.
Table
(below)
indicates
appropriate
changes that could be made to further

Answer the
= Changing
the factor highlighted
increase
players capacities.
further forces adaptations to take place to improve
repeated effort ability.

Using a sport of your choice explain how the use of a program like this would benefit
the performance of a player.

Answer = Can select ANY sport as long as (i) Muscles used (ii) Efforts
related to the game (speed and intensity linked to skills) (iii) Improved fuel
storage - Creatine phosphate and ATP as well as (iv) FT fibre enhancement
with increased motor unit recruitment are linked to performance that is
better speed more consistently

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Interval Training - Lactate Threshold Training:

Lactate Threshold (LT) training aims to shift Lactate inflection point or OBLA.

Advantage of this is athlete can work at a higher intensity before excessive lactic acid
builds up.

Method requires athletes train for 1 to 5 repetitions with near full recovery.

Example :

*85 90% maximal Heart Rate for 20 to 25 minutes (depending on

the fitness of person ) This
effort near OBLA or LT.

If done correctly this will lead to a shift in LT or OBLA (Onset of Blood Lactic Acid
Accumulation)

Should be undertaken once a week for up to 8 weeks before a competition or major

event.

Other methods make athletes work at a level of effort between 3 and

4 mmols of lactic acid so called OBLA or LT point.
Key Concept 2: The Effects of Training and Evaluation on Physical Performance
Testing and measuring identify this point and use corresponding heart rate or
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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Case Study Lactate Threshold Training and Marathon

Running

Graph of a marathon runner undertaking a training session using INTERVAL

TRAINING to improve their LACTIC ACID THRESHOLD the point or effort where
lactic acid begins to rise quickly this has a big influence on performance.

Basically complete an interval program completing a 10 minute run between 140

and
145 beats
per minute
followed
recovery Answer
period of =
101minutes.
Calculate
the work
to rest period
of by
thisa training.
is to 1. This was
repeated 5 times. ( seen in diagram above )

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Case Study Lactate Threshold Training and Marathon

Running.
Explain the impact of
this program on the
runners LT.
Answer = Shifting
OBLA or LT enables
the athlete to run
at a higher effort
(heart rate / VO2

Other key trends or features include:.

max or kilometres
per hour) before
lactic acid builds up
faster than the
body can handle it.
They therefore can

Key Concept 2: The Effects of Training and Evaluation on Physical

run Performance
a FASTER time!
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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Case Study Lactate Threshold Training and Marathon

Running
The graph opposite is of
the athletes OBLA before
training. On the graph
draw the effect the
training program would
have on the OBLA or LT
curve.
Answer =Similar
pattern to this a shift
Explain the impact on the athletes performance induced by the change.
in the curve to the
Answer = They will be able to work at a higher effort (intensity) before lactic acid
right.
builds up quickly. In the model above this has gone from around .85 m/sec to over
1.05 m/sec.
Explain the advantage of this type of adaptation for the cyclist during their event.
Answer = They will be able to run at a faster pace for a longer period before the
fatigue of lactic acid affects performance as mentioned this equates to a faster
Key
Concept
2: The
Effects of Training
time
and better
performance
overall. and Evaluation on Physical Performance
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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Interval Training - Lactate Tolerance Training:

Involves the creation of high lactic acid levels in the muscle during training.

Muscle learns to cope with this high amount and therefore a high performance
is maintained.

This type of work is very demanding a typical session may involve 30

minutes of work in total (including rest periods between sets)

Care needs to be taken however when doing training involving high lactic acid
levels because:

High lactic acid levels interfere with co-ordination affecting skill

execution.

High lactic acid levels increase the risk of injury due to muscle
damage.

Creatine Phosphate replenishment is delayed or interrupted.

Fat breakdown is slowed down when lactic acid levels become high.

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Interval Training - Lactate Tolerance Training:

Examples of these types of intervals :

Explain the type of recovery the person doing any of the above programs
should undertake.

Answer = Given the intensity of the activity and the level of lactic
acid build up the athlete needs to undertake an active recovery
where the level of effort allows the blood to circulate to organs
such as the liver where lactate can be converted to glycogen and
stored.

The heart and muscle also use lactate as a fuel when at high

levels aiding
dispersal.
Key Concept
2: The its
Effects
of Training and Evaluation on Physical Performance
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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Case Study Lactate Tolerance Training and Cycling.

20 X 10 second
efforts at near
maximum full
on!

Graph above is of a elite cyclist undertaking a training session using INTERVAL

TRAINING to improve their lactic acid TOLERANCE on a cycle ergometer.

Had to complete 20 X 10 second near maximal as possible efforts with a 50 second

recovery between each effort.

A pre-test identified lactate inflection point at around 165 beats per minute ( that is
when lactic acid levels measured were around 4 mmols.) This was a pretty intensive

workout!
Key Concept 2: The Effects of Training and Evaluation on Physical Performance
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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Case Study Lactate Tolerance Training and Cycling.

What the graph shows is :

Wow!
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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Case Study Getting Lactate Recovery Wrong or Right.

The graph below is from the SACE 2010 Exam.

It stated that a physiologist conducted a test to measure the blood lactic acid
levels in an UNTRAINED athlete during a test of increasingThe
intensity
(effort)
question
asked to
compare the recovery of
the untrained athlete at 2
different levels of effort or
intensity.
Complete the question for
3 marks.
(d) With reference to the
graph, explain why after
maximum exercise the
level
fasterathlete
with passive
untrained
is able
recovery
than
withlactate
active
to lower his
blood
recovery at 65% VO2max.

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Case Study Getting Lactate Recovery Wrong or Right

Answer = By drawing lines on the graph the level of lactic acid based on
recovery can be examined. The line indicates at 65% of VO2 max the effort
would produce 6 mmols of lactic acid remember OBLA or LT occurs at 4
mmols! OBLA or LT is indicated by the X. The recovery effort is well beyond
Where lactic acid
the point
builds up faster than

it can be broken
down. The recovery
effort therefore at

this intensity would

continue to build up
lactic acid NOT break
it down.
Therefore a passive

OBLA is at 45% of VO2

max.

Well past VO2 max for

the Untrained athlete.

recovery in THIS case

would be more

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

effective, based on
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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Fartlek Training (speedplay)

Term fartlek comes from the Swedish word used to describe speed-play or using
speed variation.

Developed in 1930s by a famous cross country skier and essentially uses continuous
activity interspersed (broken up) with bouts of speed.

Or it has been described as combination of continuous work (longer efforts) combined

with speed work (shorter efforts).

Speed work or efforts last anywhere from 5 to 10 seconds with longer efforts between 1
- 2 minutes.

Bursts can be repeated several times in the training session.

Training method is basically unstructured no hard and fast rule each training is
variable.

An example Jog for 400 metres, Sprint for 50 metres, Jog for 200 metres, Walk for 100
metres, Jog for 300 metres then Sprint for 50 metres and so on. In some training
programs efforts can also include sprinting up hills.

The benefit of this type of training is that it mimics (copies) game situations

competition demands.
Key Concept 2: The Effects of Training and Evaluation on Physical Performance
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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Fartlek Training (speedplay)

Adds variation to the training session through better concentration and focus levels.

Cheap and easy to do.

There are a variety of methods used in designing a session.

Fartlek Type

Watson Fartlek

Saltin Fartlek

Astrand Fartlek

Gerschler Fartlek

Sample Programs
(all methods have a warm up and cool down component of 5 10
minutes)
Stride hard for 4 minutes followed by a 1 minute jog recovery. This is done for
8 10
repetitions.
Stride hard for 3 minutes followed by a 1 minute jog. This is done for 6
repetitions.
Complete a maximum effort for 75 seconds followed by a 150 seconds jog.
This is then followed by a maximal effort for 60 seconds followed by a 120
seconds jog. This is done for 3 repetitions.
Begin by striding hard for 30 seconds. This is followed by a 90 second jog. The
pattern then repeats itself except that the recovery time is 15 seconds
shorter. The stride effort doesnt change. Therefore the sequence is stride
30 seconds recover 90 seconds: Stride 30 seconds recover 75 seconds:
stride 30 seconds recover 60 seconds : Stride 30 seconds recover 45 seconds.
The following recoveries would be 30 and 15 respectively.

Other methods use whistles to signal the change of effort, others use hill work to further
stress the athlete or player.

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Case Study Fartlek Training Applied to Team Sports.

The program below is a fartlek program designed for team based sports that involves
multiple efforts.
Using a sport of your choice explain
Effort
TType of Effort
Above pace

how the fartlek program above mirrors

45 seconds

Around pace

the demands of the sport and how it

would benefit players. Ensure you

Jog

60 seconds

Cruise

Jog

30 seconds

Below pace recovery

Sprint

10 seconds

100% effort

Cruise

30 seconds

pace

Jog

30 seconds

pace

Run backwards

30 seconds

pace

Walk

30 seconds

Walking pace (brisk)

Jog

20 seconds

pace

1
0

Cruise

15 seconds

pace

1
1

Sprint

5 seconds

100% effort

1
2

Jog

20 seconds

pace

1
3

Cruise

15 seconds

pace

1
4

Walk

refer to specificity of movements in

relation to game or match demands.
Answer = Essentially the program
duplicates activity or efforts of
varying intensities (indicated by
pace). Many team sports have
such efforts common in their play
or games.
Some programs actually measure

30 seconds

Walking pace ( brisk)

these efforts based on game play

begins
again repeat
3 times. and Evaluation on Physical Performance
Key
Concept*Cycle
2: The
Effects
of Training
e.g.: 100% would be a distance
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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Resistance Training

Resistance training general term used to describe a number of methods that

use a form of resistance to place a stress on the body to create adaptations
desired.

Can be done to develop (a) Cardio-vascular system or (b) the muscular

system.

The key is the variety of ways this can be achieved.

Devices used include free weights, machine guided weights, resistance

bands, medicine balls, body weight and gravity and specially designed
machines (pilates).

Is very popular and wide spread used method of conditioning.

The key is how the resistance or the activity is changed or used to create the
changes needed or desired. For example: lifting very light weights many times
will impose a very different effect on the muscular and cardio-vascular system
than very heavy weights used very few times.

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Resistance Training
There are many benefits derived from weight training:

To improve aerobic capacity.

To develop muscular strength.

To decrease or increase different body tissue (fat versus muscle).

To improve posture.

For rehabilitation from injury.

To improve self esteem.

To increase the bodys metabolic rate to energy used during exercise.

As can be seen it can be used in many ways.

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Resistance Training

Specific terminology used in the development of programs

Term

Meaning

1RM

1 repetition maximum. This is the load that the player or athlete can
lift ONCE only. It usually predicted using a formula. It is used to
calculate the training load for exercises undertaken. For example:
1RM bench Press is 80 kg. 50% of 1RM (80kg) = 40 kg.

Set

Is best described as the bundles of an exercise. For example if the

athlete is told to lift 80 kilograms 6 times, the set may be him
repeating this lift on 2 occasions so essentially it is a group of
repetitions.

Weight or Load

The actual weight or load undertaken. In weight training the 1RM

method has been explained as a method used to calculate this. In
other forms it could be the number of times in a time period. For
example 20 times in 60 seconds (work to rest ratio of 1:3).

Repetition

The number of times the weight is lifted. The obvious point here is
that the heavier the weight the less times it can be lifted.

Frequency

The number of training sessions in a week or day. This has been

outlined in the training principle section. Obviously heavier weights
or loads need greater recovery time.

Speed

The speed of the lift. For strength gains the exercise is performed at
a controlled pace (slow). For power the speed of the lift is fast
because it is an explosive movement that training is trying to
improve. For endurance the speed is fast but repeated many times.

Rest Period

The time between sets. This is the recovery period. The heavier the
load or weight the longer the rest or recovery period.

4
4

1
1

2
2

6
6

5
5

3
3

Therefore a typical program is

written using the terms which
indicate what the Athlete 2
needs to do in a simple
format.

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Resistance Training

The focus is what is being trained the fitness component.

These are highlighted - take care to note the change in the weight, repetitions
and sets for different outcomes or purposes.
Focus

Weight or Load

Repetitions

Sets

Speed

Rest Period

Frequency

Strength

Very Heavy
80 95% of 1RM

26

5 12

Slow

3 5 minutes

3 4 times/week

Power

Moderate Medium
60 80% of 1RM

2 - 10

3-8

Fast

3 5 minutes

3 4 times/week

Endurance

Light
40 60% of 1 RM

15 - 40

2-5

Fast

1 3 minutes

3 6 times/week

Key elements - for strength the load HAS to be heavy through full range of
motion so that the muscle can increase its ability to create force.

Endurance the weight is lighter but repeated many times so that the muscle
can adapt to work over a long time.

Power the movement has to be fast because the actions are explosive.

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Case Study Weight Training in a Power Sport

A competitive long jumper decided they needed to improve the strength and power in
their legs to perform better in competition. The program below is the one they
developed and decided to follow.
State whether the exercises
selected are appropriate for
the activity being trained
for.
Answer = Yes they are
given that strength and
power needed. The
loads, reps and sets are
in line with suggested
training loads.
Identify a section of the
program that has been

Answer = These are indicated on the table above

designed for improving

power.
Key Concept 2: The Effects of Training and Evaluation on Physical Performance
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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Case Study Weight Training in a Power Sport.

The program has a number of errors in it (repetitions, weight and such) Using evidence
from the program identify 2 errors and how they impact on the training potential of the
athlete.
77 kg is too LOW for
strength as it is only 85%
of 1RM.
2 minutes is too LOW for
a rest when training for
strength.
2 minutes is too LOW for
a rest when training for
power.
2 sets is too LOW when
training for strength.

Answer = Any of the

following are errors

Speed needs to be SLOW

when training for
strength

2 sets is too LOW when

training for power.

that can be isolated.

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Plyometrics

Uses (a) body weight and (b) gravity and (c) height to initiate the load.

Athlete needs to be familiar with the exercise - taken the proper precautions like
appropriate warm-up, appropriate landing surfaces, gradual build-up of load and correct
technique.

Training makes the muscle improve its force potential by working hard through a rapid
eccentric phase when it is stretched - followed by a forceful concentric phase when
it gets shorter.

The stretched muscle is trained to exert more force very good for power efforts and
events.

Athletes use a variety of techniques one of the more popular being depth jumps where
the athlete jumps from a height (e.g. box) onto the ground then back onto the box.

They can repeat this up to 10 times! Other methods include multiple jumps (e.g.: double
foot hops) and tuck jumps.

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Circuit Training

This training uses a series of stations ( between 5 to 15) to train a variety of

fitness components, energy systems.

Extremely popular form of training - doesnt necessarily require a great

amount of equipment.

Easily set up.

Can cater for a lot of athletes at any given time.

Can achieve a variety of outcomes. It essentially :

1. Adds a lot of variety to training because it is changeable in relation

to exercises and the focus of them (strength versus power)
2. It allows both men and women to train at the same time.
3. It can be graduated from beginner to advanced by changing the
intensity or load.
4. It makes efficient use of equipment and space.
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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Circuit Training
There are essentially 3 types :

- All athletes are

trained to do the
same work (load)
- For example Station 1 - all
athletes or players
are required to
complete 35 pushups.

Fixed Time
Circuits

Individual
Circuits
Circuit Training

Circuit Training

Fixed Load
Circuits.

Circuit Training

- Athletes or players
-Athletes or players
training is
are required to
individualised.
complete as many
repetitions at each
- This method utilises
the other 2 methods
prescribed station as
but the key is the
possible.
individualisation of
- For example Station 2
training
- Complete as many
-Pre-testing to
push ups as possible in
calculate these loads
60 seconds..
The benefit or positive of this type
of training is work load performed
is needed.at each station

in a circuit can be easily changed :

1. Increasing the repetitions of the exercise performed.

2. Increasing the number of circuits completed.
3. Increasing the resistance (load/weight) applied.
4. Changing the length of the recovery time allowed.
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Text Pages 77

 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Circuit Training

Circuit training can be applied to specialised equipment as seen in weight

training facilities.

Each station focuses on a specific muscle group and strength / power or

endurance factor.

Can also utilise exercises that dont need specialised equipment such as
body weight exercises squat jumps, push ups and burpees.
(m a x

PU S H U PS
(m a x 6 0 s e co n d s )

S IT U P S
6 0 s eco n d s )

A fte r e a c h s ta tio n th e
p la y e r s w e r e
r e q u ir e d to s p r in t to
th e n e x t s ta tio n
- 2 0 m e tr e s s p e r a te d
e a c h s ta tio n .

S T A R JU M P S
(m a x 6 0 s e co n d s )

B U R PE E S
(m a x 6 0 s e co n d s )

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

Text Pages 77

 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Case Study Circuit Training in a Team Sport

A local sports team decided to undertake the following circuit in pre-season.

(m a x

S IT U P S
6 0 s eco n d s )

A f te r e a c h s ta t io n th e
p la y e r s w e r e
r e q u ir e d to s p r in t to
th e n e x t s ta tio n
- 2 0 m e tr e s s p e r a te d
e a c h s ta t io n .

PU S H U PS
(m a x 6 0 s e co n d s )

S T A R JU M P S
(m ax 6 0 s e co n d s )

B U R PE E S
(m a x 6 0 s e co n d s )

Identify the fitness component the circuit focuses on.

Answer = Muscle endurance.
Using evidence from the tabled data explain the reason for your selection.
Answer = All exercises required an effort to be sustained for a prolonged period
of time.
Explain how progressive overload could be applied to the circuit to ensure further
adaptations occur in the players or athletes.
Answer = Increase the time or set the minimum number of repetitions in the time

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

allowed , increase
sets.77
Textthe
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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Flexibility Training

The key is to ensure the full range of motion is possible during a specific movement.

Reduction in flexibility also lead to muscle shortening and tightness.

Good flexibility can help to:

1. Prevent injuries because muscle can be moved through a greater range.
2. Improve biomechanical efficiency for example if a muscle doesnt allow full
range of movement
3. Power generated by muscle will be increased.
4. Increased extensibility of the muscle allows for greater speed and power
such as throwing.
5. Increased co-ordination between muscle groups where muscles work
together weaknesses in musculo-tendon areas can be reduced.
6. Improved relaxation of muscles allows the athlete to feel loose and free
enabling a psychological preparedness of the athlete.
7. Decreased muscle tightening after movement can prevent muscle tightness
or stiffness after an activity.
8. Counteract the restricting effects (possible) of hypertrophy training where
Key Concept 2: The Effects of Training and Evaluation on Physical Performance
Text Pages
78training may shorten muscle length (if not done
muscle building
weight

 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Flexibility Training
The There are a number of different types of training that can be undertaken in the
category including:

Passive Stretching:

This type is static, no real movement

involved it is held for 10 30 seconds.

Best used for general stretching, early

stages of recovery and as a cool down
method (linked to the previous idea).

Active Stretching:

Involves more of a dynamic action, the

stretch involves movement.

The range of movement is that usually seen in the game or activity undertaken.

The benefit here is the muscle goes through the range of movement it has to do.
Excellent before the game or activity, involving major muscle groups.

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

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 ACHPER (SA)
Sub-Concept 4 Training Principles and Methods Specific to Fitness Factors and to Physical
2014
Activities

Flexibility Training
PNF Stretching:

Proprioceptive Neuro-Muscular Facilitation involves a static stretch followed by an

isometric (a movement that requires no change in muscle length) against a resistance or
force followed by another static stretch for up to 6 seconds. The end result is that the
length of the stretch will be greater.

Should only be undertaken after a good, solid total body warm up, gradually increasing
the load against a mild resistance and never explosive.

Gains of up to 200% in 3 months have been reported using this technique although the
sources are quite open to debate!

There are a number of other training techniques that can be covered such
as (a) Complex Training (b) Static-dynamic Training and (c) Cross Training
however to facilitate the simplicity of this section other forms could well
be covered through personal research or may even form the basis of a

Key Concept 2: The Effects of Training and Evaluation on Physical Performance

good issues
analysis
topic
Text
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