iGCSE: 2: HFT: Methods of Training

The reasons for using the following training methods, including a description of each type and how to achieve
the training aim.
Continuous training:
• advantages and disadvantages
• methods to use – run, swim, cycle, row
• calculating a suitable intensity for aerobic gains – 60–80% of maximal heart rate
• safety considerations, e.g. footwear.
Weight training:
• advantages and disadvantages
• methods to use (isotonically) – free weights, kettle bells, resistance machines
• use of one rep. max. to calculate suitable intensity
• safety considerations, e.g. spotter.
Fartlek training:
• advantages and disadvantages
• methods to use – running, cycling (variation of speed and terrain), etc.
• use of Borg scale to measure intensity
• safety considerations, e.g. equipment checks.
Plyometric training:
• advantages and disadvantages
• links to improvement in power
• methods to use, e.g. depth jumping, hurdle jumps
• safety considerations, e.g. injury prevention.
Circuit training:
• advantages and disadvantages
• stations can be assigned to improve different components of fitness
• periods of work and rest that can be manipulated for different gains
• safety considerations, e.g. equipment.
High-Intensity Interval Training (HIIT):
• advantages and disadvantages
• periods of work and rest that can be manipulated for different gains
• reasons for the period of rest – removal of waste products
• safety considerations, e.g. risk of overexertion.