Lesson video

Hello there.

It's Mr. Broome here with a lesson called "Training Methods for Different Components of Fitness" from the "Physical training, methods of training" unit.

This lesson is gonna be really useful because what you're gonna learn today is loads of different types of training that you can use to target specific types of fitness or different components of fitness.

And that's gonna be really useful for any of you who are writing a PEP, but also really useful for any of you who are taking part in physical activity or sport yourselves.

This might help you today to discover a type of training, which is gonna give you an edge, is gonna really help your fitness for that sport and improve your performance.

So let's take a look, shall we? Okay, so by the end of today's lesson, you should be able to describe all these various methods of training and be able to apply them to their most suitable activities.

Here are five keywords for you for today's lesson, continuous training, circuit training, fartlek training, weight training, and interval training.

And they're five different types of training, which we'll cover in today's lesson in much greater detail.

But pause here if you want to have a look at the definitions.

This lesson is a three parter, lots to cover in all three parts.

And we begin by looking at training for cardiovascular adaptations.

Sophia asks, "How might you train if you want to be able to perform just one action, such as running for a long time," let's say for a marathon, for example.

How would you approach the training for that? What do you think? Activities like marathon running, which are performed with the same action repetitively for a long duration, falling into this category would be cycling, rowing, and swimming.

And all these activities benefit from something called continuous training.

Okay, and Sophia notes how if you look at these activities, they're all what you might call aerobic activities because there's plenty of oxygen for the performer to use at all times.

Examples of continuous training include going for a long steady run, could be on a treadmill or outdoors, going for a long bike ride, again, or on a stationary bike at a gym, or continuously rowing.

As long as it's at a steady pace for at least 20 minutes in duration and there isn't any rest period, that would class as continuous training.

It's continual, okay, hence the title.

Now, continuous training, as we mentioned already, is aerobic and heart rate will be between 60 and 80% of maximum heart rate during aerobic training.

"Do you remember how to calculate maximum heart rate?" asks Laura.

Well, there's a small sum we can use, isn't there? Hopefully, you remember it's 220 minus your age.

So for a 15-year-old, your maximum heart rate would be 220 minus 15, which equals 205.

So 205 beats per minute would be the absolute maximum a 15-year-old's heart would be able to do.

Continuous training has advantages and disadvantages.

And we're gonna look at a table like this for each of the types of training that we cover today.

Advantages of continuous training is that it can be very cheap and easily accessible.

It's very easy to step outside your front door, perhaps, and go for a run along the pavement.

It's great for endurance athletes who need to train for their activity.

So if it is something like a marathon that you want to train for, then continuous training is absolutely the method for you.

And you can quite easily apply progressive overload because you have numbers involved like the time or the pace.

And you can use those to make sure that in future weeks you push yourself a little bit harder.

Disadvantages of continuous training, it's long in duration and repetitive nature.

And so, it can be quite boring to some people going on regular long runs, or long cycles, or whatever.

For some people, that's not particularly interesting or engaging.

And the repetitive action that we do in continuous training where we do hours on end of the same action, such as running on hard roads, can lead to overuse injuries, such as runners knee in runners.

Aisha and Izzy here.

"Izzy, you do a lot of running when you play rugby.

Maybe you should try continuous training?" says Aisha.

But Izzy thinks about that and says, "Yes, but I don't run at a steady speed all the time.

Sometimes I sprint, sometimes I jog, sometimes I even walk.

I wonder if there's a better way to train for that," than continuous training.

What do you think? Izzy could try something called fartlek training.

"What-lek training?" says Izzy.

Yes, it is a rather unusual word, isn't it? But then you learn that fartlek training, or fartlek rather, is a Swedish word meaning speed play.

Fartlek training involves regular changes in speed.

It also involves regular changes in terrain, such as running uphill and downhill.

So have a look at what a fartlek training session could look like, and it is could.

It could be a 200 metre jog, followed by a hundred metre sprint, a 50 metre walk, perhaps, to recover, and then 100 metres jogging uphill, then a 20 metre sprint, and so on and so on, okay? The distances and the jog, sprint, walks can be varied, and as can the terrain.

Now, these can be increased or decreased in time, or speed, or intensity as required.

That was just an idea of what it might look like.

Advantages of fartlek training, well, one of the main advantages is that you can train both aerobically and anaerobically within the same session.

If you think about the periods where you are jogging or walking, that will be aerobically.

But the sections where you are sprinting or perhaps you are running uphill, you'd probably get into the anaerobic zone there, wouldn't you? You are again, as with continuous, you're able to calculate progressive overload because you might shorten those rest periods, like the walking periods, or you might lengthen the intense periods, like the sprint periods, in future weeks to make sure that you are progressively overloading your body.

Now, this is one of the major points about fartek training.

It's great for lots of the team sports, okay, because it's more reflective of their sport.

If we think back to Izzy, she was a rugby player.

And fartlek would suit Izzy because sometimes she sprints, sometimes she jogs, and sometimes she walks, as she said earlier.

And fartlek training reflects that.

Disadvantages of fartlek training, well, some people don't have access to different terrains to train on.

They might not be able to do the uphill and downhill bit.

They could still do fartlek though of some type with the different changes in speed.

And another disadvantages that as you saw, it can get quite high in intensity at times.

And it takes a certain type of performer to want to regularly get into that rather uncomfortable position that comes with working at such high intensities.

Quick check for your understanding, "Performance in which of these sports would most benefit from using fartlek training?" Would it be A, hockey, B, high jump, or C, the 10,000 metres? What do you think? Well, the best answer there was A.

And hopefully, you were listening to the idea that fartlek training really suits games players, like hockey, football, rugby, okay? High jump, on the other hand, is a very short duration, explosive activity.

And 10,000 metres is quite a steady-state, long-in-duration activity.

And neither would really suit fartlek.

There's certainly other types of training, which would suit those two activities much better.

Lucas wants to have some cardiovascular adaptations.

But what he recognises is that continuous and fartlek training don't really work for him.

He says, "I'm a 200 metre runner and I need to be able to perform better in short bursts of anaerobic work.

What can I do?" Well, what can he do? What do you think? Let's just imagine how Lucas needs to be working in the anaerobic training zone of 80 to 90% of his maximum heart rate.

Now, that's not something you can do for long periods of time.

Continuous training, where the expectation is 20 minutes, 20 minutes in the anaerobic training zone is not gonna happen, not a chance, okay? So a great way for Lucas to achieve what he wants to achieve is to use interval training.

And that's where short amounts of intense work are interspersed with periods of rest or low-intensity exercise, okay? That period of rest and, or period of low-intensity exercise is where we get the word interval 'cause interval means a break.

Here's an example of what it might look like, again, lots of different ways of structuring this.

This is just an example.

Lucas could do 30 seconds of sprinting, followed by four minutes of rest.

And he could do that eight times, okay? And that would be an interval training session.

With the four minutes resting, the interval that gives it its name.

Advantages of interval training, well, it can be great for improving the efficiency of the anaerobic system, okay? And which was what Lucas was aiming for, wasn't it? He couldn't really use fartlek or continuous training to become better anaerobically.

Fartlek, may a little bit, but interval training is much more suited to that.

And it's effective at improving speed and power as well.

Disadvantages though, well, if we're asking people to work at high intensities, we might discover that it's not actually suitable for everybody.

If somebody's just beginning, or is in poor fitness, or has some sort of health condition, it might not be suitable for them to expect them to be able to do such high-intensity work.

And something else might be more suitable while they get a baseline of fitness.

Could also cause injury if we ask the wrong type of person to do interval training.

It also a little bit like fartlek, earlier we said about how if you're asking people to do high-intensity exercise, it's going to take a certain type of person who wants to get to that zone, that anaerobic zone with the intense exercise.

And so, takes a lot of motivation to come back to doing interval training week after week after week.

Quick check for understanding, is this true or false? "The best method of training for a marathon runner would be interval training." What do you think? That's false, isn't it? And why is that? Why did you think? Hopefully, you said false.

So as a long-duration and endurance activity, marathon running would not benefit as much from interval training as it would from continuous training.

Continuous training is the most suitable method of training for a marathon runner.

And that's not to say that interval training wouldn't be of benefit perhaps once a week, or something like that because the marathon runners could use an interval training session to improve their speed, perhaps.

Okay, but principally, they will use continuous training to become better at marathon running.

Well done if you said false.

This is task A.

This is our task at the end of our first part of the lesson.

And we have Aisha and Jun.

Aisha says, "I want to improve my personal best in the 25 metre butterfly." That's one length of a normal swimming pool as fast as you possibly can.

Jun says, "I get tired during my basketball games and want to be able to play for longer." Okay? So both of them have goals around improving their cardiovascular fitness.

And they are writing a personalised training plan, a bit like a PEP, which you will be doing at some point.

But they're unsure whether to use continuous, fartlek, or interval training.

What I'd like you to do is use your new found knowledge about those three types of training and select which training method you believe is most suitable, and write a sentence to justify your choice.

That's part one of this task.

The second part of this task is to consider and write a sentence to explain why one of the other training methods wouldn't be as effective for them, for their goal.

Okay, so two parts to this question.

Pause the video here, write down your answers, and come back to me for some suggested answers in a moment.

All right, let's focus on Aisha first.

Aisha wants to improve her personal best in the 25 metre butterfly.

What might you have said about Aisha? So the best method for Aisha is interval training.

She's rather like Lucas with his 200 metre training.

She's doing an anaerobic event.

And she can improve the efficiency of her anaerobic system by doing some high-intensity interval workouts.

The second part asked you to consider which type of training wouldn't necessarily be as suitable.

And fartlek training wouldn't benefit Aisha as much.

Her event doesn't require frequent changes of speed, like a games player might.

She just needs a maximal effort over 25 metres at the top speed.

You might also have said continuous training there because continuous training over 20 minutes or more is, again, nothing really to do with the type of activity that Aisha does, the 25 metre butterfly.

And so, you could rule continuous training out as well.

Let's focus on Jun now who gets tired during basketball games and wants to be able to play for longer.

What might you have said about Jun? So he might use fartlek training because basketball is one of those games, isn't it, where you change the pace.

You change the speed at regular points in the game.

He might also have used interval training.

So you might have said either fartlek or interval.

Interval training because it replicates that end-to-end, stop-start nature of basketball.

Basketball games have often have regular timeouts where the players will pause and have a have a rest.

So they work hard, and then they have a chance to pause.

Also the game of basketball where there's lots of transitions from being quite stationary at one end of the court while they either attack or defend, and then very quickly get back to the other end of the court to do the opposite is quite like interval training.

What you probably wouldn't suggest that Jun does is continuous training.

It wouldn't benefit him as much because although he does want to improve his cardiovascular fitness, interval and fartlek replicate those needs of basketball much closer than continuous training.

So well done if you chose an appropriate type of training for both Aisha and Jun.

That moves us on to the second part of today's lesson, which is training for muscular adaptations.

And we're going to begin by using this example of Paul.

Now, Paul can do five press-ups before his pectorals get tired and he can't do anymore.

And the question is, "How could training help him improve his press-up performance?" Well, first thing we need to know is, does Paul want to improve his muscular endurance or his muscular strength? If it was muscular endurance, he would be looking to be able to do more press-ups and he currently can without tiring.

So he might be looking at being able to do up to 50 continuous press-ups, or maybe more.

But if he wants to improve his muscular strength, that means he'd be able to perform those press-ups with stronger pectorals.

He might even be able to then do five clap press-ups, rather than five normal press-ups.

Okay, so a difference there between muscular endurance and muscular strength.

Now, one of the main ways we can achieve muscular adaptations is weight training.

You've probably heard of this I'm sure.

Now, we use things like kettlebells and dumbbells, resistance machines and barbells, maybe even your own body weight to add resistance to a movement that stresses the muscles and causes muscular adaptations.

Something that's really important to know is your one rep max.

And this can be used to help structure your training, as we'll see in a moment.

But, "What is a one rep max?" asks Alex.

I wonder if you've come across that before.

If not, then it means the maximum amount of weight a person can lift with just one repetition.

And they couldn't do a second repetition immediately after it, okay? Now, there's lots of different types of lifts in weightlifting, or weight training.

And here we have on the left just one example, a very common example of the bicep curl.

So if we were looking to find the one rep max of somebody's bicep curl, what would be doing is trying to find out, what is the most weight they could hold in their hand and still do a bicep curl with good form, to the point where they couldn't then do a second curl immediately after with that weight? Then we would know what their one rep max is.

And when you know somebody's one rep max, you can start to structure training.

So if we're looking at muscular endurance, what we would use is a lower weight, okay, a lighter weight, something below 70% of that one rep max.

But because we're looking at endurance, we would use a high number of repetitions.

So for example, you might do three sets of 12 to 15 reps.

Now muscular strength, on the other hand, is the, you know, pretty much the opposite.

Let's have a look.

So you would use a weight, you would want something that's above 70% of one rep max.

You're lifting something quite heavy.

And the repetitions, therefore, then come down in number.

You'd maybe do something like three sets of four to eight, so a much lower range of reps to reflect the fact that you're lifting a much heavier weight.

And that will increase strength.

Let's just check to see how well you understand that.

So, "Aisha's one rep max on the squat is 100 kilogrammes.

She wants to improve her muscular endurance.

So which of these is most suitable?" Let's have a look.

Is it A, three sets of 50 kilogrammes for 14 reps? Is it B, three sets of 100 kilogrammes for one rep? Or is it C, three sets of 80 kilogrammes for five reps? What do you think? Well done if you said A, okay? And why was it A? Well, if we look at the weight, first of all, the weight is below 70% of her one rep max.

And she's looking to improve her muscular endurance.

So that fits nicely.

B and C with 100 kilogrammes and 80 kilogrammes are above 70% of her one rep max.

Also the rep range gives us a big clue because 14 reps falls within the range that we might expect to increase endurance.

Whereas one rep and five reps are definitely lower than we would expect for muscular endurance, and are certainly more tailored towards increasing strength.

Now, just some warnings around weight training 'cause it's important to consider that if you are going to weight train or you know somebody who is that they are aware of the fact that it can lead to serious injuries.

So before weight training, safe practise must be considered when using weights and the correct lifting techniques.

Or you might have heard of it called form, okay, having the correct form.

One method is to use a spotter.

Our spotter is a person who will help if the performer struggles.

They might just push that weight up just to finish off the rep, or they could check that proper technique is being used.

With weight training, we have advantages and disadvantages, like with all types of training.

One of the advantages of weight training is it can be adapted to improve either muscular strength or muscular endurance, two components of fitness that can be improved with weight training.

You can choose one or the other.

It can also be used to target really specifically the muscles that you want to train.

There are dozens, if not hundreds, of different ways of weight training, okay, on different lifts.

And some of them will target certain muscles.

So if your sport requires a certain type of strength and a certain type of muscle, you will be able to find a lift to do so.

It's also very easy to monitor progressive overload.

There's lots of numbers involved in weight training, including reps and weight.

And we're gonna ask you in a moment to have a think about that.

But it's very easy to monitor how much weight and how many reps you did, ready for the future sessions to, perhaps, try and increase that by a rep or two or by a little bit of weight.

Disadvantages of weight training, well, we've talked already about that high risk of injury.

Using the incorrect technique or using too much weight can lead to some serious injuries.

Another disadvantage of weight training is that the weight training equipment or membership to a gym can be quite expensive.

And therefore, it's not accessible to everybody.

There is a different type of training, which can also help us to have muscular adaptations.

And that's called plyometrics.

Plyometrics is a type of exercise, which includes things like bounding, depth jumps, box jumps as in the picture on the left.

This method helps to develop the explosive capability of the muscle.

And that's because it combines both strength and speed, which we need to increase power.

A little bit more about that in a moment.

But Laura asks, "If there's a training method for activities requiring powerful movements, what might they be?" What kind of sports, or positions in sports, or who's going to need powerful movements? Here's some examples of my own.

How about a goalkeeper, who must leap across the goal to make a save? How about a high jumper, whose activity is purely based on being explosive, and powerful, and managing to get their body as high as they can over a bar? And finally, what about the incredible acrobatic movements that gymnastics perform requiring a really high level of power in their muscles? I'm sure you can come up with even more.

Quick check for your understanding.

"Which of these photos on the screen best demonstrates training using plyometrics?" Is it A, B, or C? Well done if you said C.

A is an image of fairly traditional weight training, which we've discussed just a few moments ago.

B is either yoga or Pilates.

And C is a good representation of plyometrics.

That guy there in the picture is clearly using those hurdles as obstacles to jump high, and probably three or four big, high leaps in a row.

Now, this picture is kind of similar, isn't it, to that one that we've just seen, but without the hurdles.

Just as an explanation of what happens during plyometric actions, well, the muscle goes from an eccentric contraction, which means it's lengthened, it's contracting with its lengthened as the quadriceps will in this position here, to a concentric contraction, which means it's shortened.

And that's done in a very quick space of time.

Okay, it's rapid.

So that change from a lengthen to a shortened, or rather a eccentric to a concentric contraction will be repeated maybe 12 to 15 times during plyometric session.

And that will end up resulting with an increase in power over time.

Now, plyometric training is very effective method for improving power.

And it requires very little equipment.

In fact, you could do plyometric session without any equipment at all.

Disadvantages, however, well, plyometrics is not available for everybody.

It's not accessible to everybody.

You must have a good foundation of strength and conditioning before you take up plyometrics.

There's a high chance of injury for those who are not in good condition.

All those explosive movements, if your body's not prepared for them, it could very easily lead to injury.

Here's your task for this section on muscular adaptations.

"Laura and Sophia both have the same one rep max on the bench press of 50 kilogrammes." Okay, important information.

Laura's goal, "I want to improve my strength so that I can send my passes further in netball." And Sophia's goal, "I want to improve my muscular endurance so that I don't get tired in my boxing sessions." Okay, very different goals there around different components of fitness.

What I'd like you to do is some number crunching, and suggest and calculate how the bench press could be used as part of an effective weight training session for both Laura and Sophia and their different aims. How many sets and repetitions would you expect them to do? And what weight should they use? We know their one rep max, which is really important information.

How would that first session look? And the second part of this task asks you to demonstrate what you know about progressive overload.

How could the use of the bench press differ for both Laura and Sophia in their second weight training session, perhaps, a week later? We know weights, and reps, and sets.

How might that look different in the second week of training to make sure that they achieve progressive overload? Pause the video here, write down your answers, and I'll see you in a second for some suggested answers.

Okay, let's focus on Laura.

And Laura wants to improve her strength.

And we know her one rep max is 50 kilogrammes.

And we know that to increase strength, you need to be looking at a weight that's greater than 70% of her one rep max, which means, in this case, greater than 35 kilogrammes.

We also know that we need the rep range of four to eight reps for strength.

So what might you have said for Laura? Well, in her first weight training session, you might say that she needs to bench press 40 kilogrammes, that's higher than 35, isn't it, for three sets of five.

Five falls well within that four to eight rep range.

The second part of the task, so what would she do in the second week? Well, she might bench press the same weight again, but for more repetitions.

In this case, six repetitions, so she increased it by one.

Or she might bench press 45 kilogrammes, which is an increase in weight by five kilogrammes.

But she remains at five repetitions.

Either way, she's progressively overloaded because she's doing a little bit more than she did in week one.

Don't overestimate how much progress you can make in one week.

A little bit of weight or a repetition or two is perfectly fine.

Sophia's goal is to improve her muscular endurance.

Again, we know her one rep max is 50 kilogrammes.

We know that she wants to increase her muscular endurance, and therefore, needs to be using a weight that's less than 70%, or less than 35 kilogrammes, in this case, and that the muscular endurance training would suit a rep range of somewhere between 12 and 15.

So what might you have said? She might do bench press 25 kilogrammes for three sets of 12.

In week two to achieve that progressive overload, she might then increase the weight by three kilogrammes, okay, and keep to 12 repetitions.

Or she might increase the repetitions and remain at 25 kilogrammes.

In this case, I increased it by two repetitions.

Again, not a huge amount is needed to achieve progressive overload.

Well done if the suggestions you made for both Laura and Sophia reflect the rep range and the weight range that you should be using depending on the component of fitness that you're trying to improve.

That brings us to the final section of today's lesson where we're going to explain other methods of training.

We're going to begin with circuit training.

And circuit training is a series of different exercise stations.

I would be amazed if you've never done circuit training before, maybe even in a PE lesson.

What happens in circuit training is that participants spend a certain amount of time at a station, then move on to the next, usually with a rest period between.

Looks something like this.

I've put six stations there in a circle, or in a cycle.

And that's where it gets the name circuit training from.

Here's an example of a circuit training.

You might have glute bridge at one station, skipping at another station, dumbbell lateral raises at another station, press ups, tuck jumps, and mobility, okay? Now, what you might notice about the circuit I just made up there is that it trains multiple and different components of fitness.

With skipping, we're probably going to improve cardiovascular fitness.

With things like the lateral raises or the press-ups, we're looking at strength or muscular endurance depending on how long and how many reps we do it for.

With those top jumps, it's a plyometric move there.

So we're looking at power.

And with the mobility work, we're looking at flexibility.

Again, back to some more strength and muscular endurance with the glute bridge.

But what you can see there is that several different components of fitness have been worked on within the same type of training.

Let's just check for your understanding, "Which of these circuit training stations will benefit the performer's cardiovascular fitness?" Is it A, glute bridges, B, shuttle runs, or C, lunges? Well done if you said shuttle runs.

Okay, shuttle runs will improve someone's cardiovascular fitness.

However, glute bridges and lunges are more for strength or muscular endurance.

Now, one of the great things about circuit training is it's very adaptable as a method of training.

Things we can do, we can target one component of fitness or several, as we've just seen.

We had a circuit there with several different components of fitness being worked on in the same session.

We can easily add or reduce time spent at a station or resting.

We can include more or less stations as required.

If the group who are doing the session gets bigger, we can add more stations in quite easily, or we can take stations away.

We can add variations of exercises for different ability levels.

So you might go to a station where the aim is to do squats.

But there might be three different difficulty levels of squats to suit all different ability levels.

Lucas says, "This circuit is tailored to develop one component of fitness." And which one is it? If you look at the activities here, we've got glute bridges, lunges, lateral raises, press-ups, Russian twists, and side leg lifts.

All of those are focused on developing one component of fitness, aren't they? And that would be well muscular strength or endurance depending on how long they spend on each activity, or at that station.

So circuit training advantages are that it's very adaptable and can be tailored to one component of fitness or a mixture, as we've seen.

It's easy to achieve progressive overload because you can alter the time spent on an activity, or perhaps, reduce the time spent resting.

And you can have lots of people working at the same time.

Probably why you've done it in a PE lesson because you can have a whole class working in a circuit at the same time with lots of different stations.

Disadvantages are that it does require a lot of space, especially as you begin to add more stations.

And it's not ideal if your aim is to train for one action continuously for an extended period of time.

Like so let's say you are training for a marathon.

Circuit training wouldn't be much use because all you need to be doing there is the same action for a long period of time, not changing from one station to the next every few minutes or seconds.

Now, the final thing we're going to look at today are fitness classes.

Now, fitness classes have grown in popularity in recent time.

You can find lots of different versions of fitness classes, all sorts of different types.

And people enjoy doing their exercise in groups for numerous reasons.

But one of the main reasons is that social aspect.

If we compare going to a gym and going to a class, perhaps, with 30 people doing the same activity with music playing and a instructor at the front, it's a very social event.

Whereas going for a run by yourself for two hours, three hours while you are training for a marathon, quite a lonely event.

And some people like to exercise with that social aspect that they get from being in a fitness class.

Now, you need to know some of the most popular.

So we're gonna briefly look at some of the most popular fitness classes here.

And the first one we're gonna look at is spinning.

Spinning is based around stationary bikes, okay? But there'll be music playing.

There'll be an instructor and a very high-energy atmosphere in the room.

The bikes are designed so that you can vary the resistance.

So the instructor will tell you when to make things harder for yourself and when to make things easier for yourself.

And spinning develops the components of fitness of muscular endurance and cardiovascular fitness.

Another one you may have heard of is body pump.

As you can see in the image here, it's a class in which each member performs a range of weight or resistance exercises, and there's music.

And again, there's an instructor helping you to know what to do next.

And this is really based on developing muscular endurance.

Now, yoga is an ancient type of exercise where you combine poses, and breathing, and mindfulness.

This is centuries old.

This is developing flexibility and muscular strength, and has been popular for a very, very long time.

Pilates, and that's how you say it, not pilots, is a class which focuses on exercises which strengthen the core muscles of the body.

It's similar to yoga in some ways.

It looks similar when you see a Pilates class.

However, it's more targeted towards muscular strength.

But some of the poses do help to develop flexibility as well.

The final one we're going to look at today is aerobics.

Now, aerobics is a period of time, maybe an hour, where you will almost continuously be doing a series of movements to music, again, with a lead instructor and a high-energy atmosphere.

And this one is aimed at developing cardiovascular fitness.

Quick check for understanding on these fitness classes.

"Which of these fitness classes might you consider attending if you want to improve your muscular endurance?" Is it A, yoga, B, spinning, C, body pump, or D, aerobics? Well done if you noted that two of them, in fact, aim to improve muscular endurance.

Spinning with the muscles of the legs in particular because they're on those stationary bikes.

And body pump, which is a whole body activity.

But both of them are aimed at improving muscular endurance.

Whereas aerobics and yoga have aims to improve different components of fitness.

This is your final task for today's lesson.

And it's based around the sport of rugby.

I'm gonna look back at circuit training, which we looked at a moment ago.

I want you to consider the components of fitness required by rugby players, and then design a five station circuit which would suit rugby players.

First part of the task, I want you to write the name of the exercise you've chosen for each station.

Then next to that, I'd like you to write the component of fitness targeted at each station.

Finally, and perhaps most importantly, I'd like you to briefly explain why the circuit you made is suited to rugby players, and how they'll benefit from each station when they go back into playing their game of rugby.

Pause the video here and create your five station circuit and your brief explanation.

And come back to me in a minute and I'll show you what I came up with.

So things you might have said.

Here's my five station circuit.

Yours is going to look similar, I hope.

But, of course, it's not gonna look exactly the same.

So in station one, I went with press-ups.

And that's to improve muscular strength.

At station two, I went with shuttle runs to improve cardiovascular fitness.

At station three, I went with Russian twists to improve muscular strength.

Station four, I went with a static stretching station to improve flexibility.

And at station five, I went for squats for muscular strength.

Okay, now, why did I choose those five stations? Well, it's targeted towards rugby, isn't it? And this is a sport that requires a lot of strength.

Press-ups will help when the players need to push past opposition players with those strong pectorals that they've developed through press-up.

Russian twists will help because it's a twisting action, which helps with the passing action of the ball.

And squats will help to develop leg strength to help when scrimmaging in the game of rugby.

Flexibility is required to perform skills with a full range of motion.

And so, that's where the static stretching came in.

And cardiovascular fitness is needed to last the entire game without tiring.

So my shuttle runs are going to help them improve their cardiovascular fitness.

Okay, hopefully, yours looks something similar.

You may have different activities at your stations.

But the key thing being that you targeted the components of fitness that are particularly in need for rugby players.

Now, that brings us to the end of today's lesson.

But let's have a brief summary of what we've learned in today's lesson.

So training to improve fitness can take many forms depending on the goal to be achieved and the component of fitness to be improved.

Cardiovascular improvements can be achieved by using continuous fartlek or interval training methods.

Muscular adaptations can be achieved with weight training, adapting weights and reps to suit strength or endurance requirements.

Plyometrics can also be used to increase muscular power.

Circuit training is an adaptable method, which can target numerous components of fitness where required.

And there are also now numerous fitness classes available to focus on various different components of fitness.

Thank you for joining me for today's lesson.

This is gonna be really useful information, not only for your GCSC where you're going to write a PEP in which you're going to need to select the the best type of training for the component of fitness that you need to develop, but also in general life itself.

If you are performing physical activity or sport, then you are going to need to train for that if you want to perform at a good level.

Hopefully, today you've taken something from this lesson where you've perhaps learned a new way of training, which might be really suitable for the activity that you enjoy playing.

Look forward to seeing you in another lesson, bye-bye.