Developing Physical Fitness

Fitness Approaches

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Fartlek Training

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Continious Training

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Interval Training

Fartlek Training Setup

The coloured markers represent different speeds.

Start at the red cone, jog to the yellow, run to the blue, sprint to the blue and walk back to red.

Describe one approach you used to develop physical factors. (4).

Continuous Training

An approach I used to develop my CRE was continuous training.

I carried out this approach around the outside of my football pitch.
I did this by jogging at a steady pace for 20 minutes.
In this time, I tried to stay at 70% of my maximum Heart Rate (HR).
I progressed this approach in my next session by increasing the time of my session from 20-23 minutes.
I recorded my average pace and distance in my training diary.

Fartlek Training

An approach I used to develop my CRE was fartlek training.

I carried out this approach around the outside of my basketball court.
I walked up one side, went at 3/4 pace along the back of the court, jogged down the other side and sprinted along the front of the court.
I tried to stay between 70-85% of my maximum heart rate when doing this.
I did this for 25 minutes.
I progressed this approach by increasing the time to 28 minutes in my next session.
I recorded my distance in my training diary.

Interval Training

I used interval training to improve my Speed in Swimming

I swam 25m intervals using the front crawl
My aim was to complete each interval in as quick a time as possible
I was allowed 90 seconds rest after each interval
I repeated this 10 times
I progressed this approach by increasing the distance of my interval to 50m.

Explain why you used this approach to develop the physical factor. (4).

I used fartlek training because it specifically allows me to develop my CRE whilst working at a variety of different speeds and this replicates the nature of a game of football. This means that after sprinting forward to help my team attack, i will be able to jog back to get into position as I am used to working at this intensity through my training.

I also used fartlek training because it was easy to make my sessions more challenging by increasing the length of the session from 25 mins to 30 mins. This meant I stayed in my heart rate training zone (70-85%) for longer than before and would be able to maintain a higher standard of performance for longer without tiring.

Fartlek training also allowed me to progress the intensity of my sessions. I could increase the distance of my sprints and decrease the length of my walks. This meant I would be working harder during the session and continually improving my CRE throughout a development plan.

Finally, I used fartlek training because I could incorporate a football when using this approach. This meant that as well as developing my CRE I was also improving my dribbling skills at the same time. This made the training more interesting and helped keep my motivation levels high.

Analyse an approach you used to develop the Physical Factor. (4)

'It is important that you add in a skill element to your fartlek training sessions. This is because it could overcome the monotony of simply running around the pitch at different paces which can help prevent you from getting bored meaning that you continue to give 100% to stay inside your training zone and therefore develop your CRE.'

'It is also important that you complete your fartlek sessions alongside a partner who has similar CRE levels to you. This is because it can add in a sense of realistic competition to your running meaning that you can push yourself to the higher percentages (80-85%) of your training zone and therefore lead to greater improvements.'

'Furthermore, it is important that you wear a heart rate monitor during your fartlek sessions. This is because it can track if you fall out of your training zone which can then inform you that you need to speed up to increase your heart rate which can therefore lead to you developing your CRE as you are working hard enough.'

'Finally, it is important that you keep the sprint sections of your fartlek session short. This is because it will replicate the sprinting distances you will perform in games which can train your body to deal with the specific demands of your sport and you will get experience of performing these sprints even when tired.

Evaluate how effective this approach was in developing your physical performance. (4)

An approach I used to develop my CRE was Interval Training. I did 9 x 1 minute sprints followed by 20 secs rest.

This approach worked well for me because during my sprints my HR increased to between 180-200 beats per minute.

My session was effective as I managed to ensure my heart rate was consistently in the training zone throughout the full session. My average HR was 87% of my max HR.

Another benefit of interval training is that during each interval I was working at an extremely high intensity and this was similar to the intensity I would be working at in a competitive game. This allowed me to increase my endurance as my body became more used to working at this intensity.

Finally I would be able to adapt my interval training in the future in order to prevent my level of CRE from Plateauing. This involved me increasing the length or number of my high intensity intervals and means i will continue to increase my level of CRE.

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