Methods Of Training - Interval Training

Interval Training By Peem, Ping, Ming, Khing, Dream, Hui

General Information -

Interval Training is a type of training which alternates between a period of rest and training It focuses on improving the Cardiovascular system, as included exercises are designed to push the limits of athletes’ muscle endurance. It can greatly benefit every athletes that need to run for a long period of time, as Interval Training improves cardiac ability

Strengths of Our Session -

Balanced exercise with resting time. Simple exercises which can be followed by amateurs Less equipments are required compared to Circuit training Less space/area needed compared to Fartlek training - Athletes need to sprint in Fartlek, so more space is needed.

Weaknesses of Our Session -

Might not give results as fast as other training - Fartlek training has no rest, so it is more intense Require equipment for certain activities Too much rest period The 1st and 3rd weaknesses can be fixed by increasing the intensity of the exercises (HIIT).

Areas of Improvement -

-

Better time management - Equipment can be prepared when other exercises are taking place or when it’s resting time More limits to the rest period - As interval training has rest periods, we need to add limits or rules, so we can make sure we can follow the plan (e.g. no water since it takes a long time)

Evaluating the Other Sessions

Strengths & Weaknesses of Other Sessions (Fartlek Training) Strength -

Adjustable pace Easy preparation - Require no equipment Simple

Weakness -

Require commitment - Easy to cheat for weaker individuals

Strengths & Weaknesses of Other Sessions (Circuit Training) Strength -

Versatile All muscles are used Lots of compounded movements (exercises that require different muscle groups)

Weakness -

Exhaustion Unequal usage/training for each muscle (More focus on legs and hamstrings (running + squats + lunges ))

Area of Improvements of the Other Sessions Fartlek Training -

-

Our group thinks the jogging was too fast, since jogging should not make you tired. One member of the group should demonstrate the speed of jogging and slow down the runners if needed. No line to encourage everyone to use their own pace

Circuit Training - More balanced exercises - Minor errors in demonstrating squats - Longer leg stretch since there are lots of leg-focused exercises + everyone is tired from Fartlek training.

Plan Evaluation

Original Lesson Plan 1. 2. 3. 4. 5. 6. 7. 8.

Warm up for 5 Mins (Stretching + Light Jogging) Fast Running for (30 sec + rest 30 sec) x 3 Rest for 1 minutes Jumping Rope for 3 minutes Rest for 1 minutes Light Running for 2 minutes Rest for 1 minutes Cool Down for 4 minutes

Re-Evaluated Lesson Plan 1. Warm up for 4 minutes Jog for 2 minutes - Stretching 2 minutes

6. Walk for 1 minute

2. Fast run for 3 minutes

8. Walk for 1 minute (The staffs prepare jumping ropes.)

3. Sprint for 20 seconds 4. Rest for 1 minute 5. Sprint for 30 seconds

7. Sprint for 10 second

9. Jumping rope for 5 minutes 10. Cool down for 4 minutes