The two methods of training completed in ..." /> Training and Fitness in PE: Interval Training – Shanghai Singapore International School


Published on November 14th, 2013 | by P.E. Editor


Training and Fitness in PE: Interval Training

Physical Education Week 12

The two methods of training completed in this week’s Fitness Unit are Interval Training and Weight Training.   Interval Training involves following a fixed pattern of fast work (sprinting) followed by slow work (jogging) or rest.  Interval training is a very tiring method of training as it works both aerobic and anaerobic energy systems.  Performers can feel a ‘burning’ sensation in their quadriceps and hamstrings due to the build up of lactic acid after anaerobic activity (sprinting).  The rest time (jogging) removes the lactic acid from these muscle groups and enables the body to prepare for the next set of fast work.  Interval training, like Fartlek Training is a very good method for games players as it replicates the changes in intensity required in sports such as football, basketball and floor hockey.  The photo shows students in 8I completing an Interval Training session.

The second lesson of the week is Weight Training, a method of training that uses weights as a resistance to develop skeletal muscle (e.g. biceps, triceps and pectorals).  Students use free weights such as dumbells and barbells as well as fixed machines like the leg press and lattissimus pull down to develop muscular strength and muscular endurance.  Bodyweight exercises are also excellent at developing muscular endurance and require no specialist equipment.  Bodyweight exercises like push-ups, sit-ups and the plank can be performed at home, two or three times a week, in order to develop and maintain a good level of fitness.


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