Interval training

Members
Phetvarisa
Benyapa
Kulpassorn
Priyakorn
Chotika
Supavit
Krittamet
Definition

A type of training that involves a series of low- to high-intensity

workouts interspersed with rest or relief periods.
Components of fitness developed

Endurance
Speed
Strength
Flexibility
coordination
Reasons why to use this method of training?

- Improving performance, greater speed, and endurance

- Avoiding injuries
- Allowing athletes to increase training intensity without burnout or
overtraining
- Burning more calories
Which sports or athletes would use this method?

- Basketball - Walking or Jogging

- Soccer - Sprint
- Hockey - Running stair
- Tennis - Jumping jack
- Rugby - Ladder drills
- Swimming
Examples of the methods

Rower : Set the damper up nice and high and really drive with the legs.
After some general coaching on form and technique the rower is another
safe but effective method. Work hard for 30 seconds, rest and repeat.
Burpees : simple exercise works the total body and cardiovascular
system quickly. Start by standing tall, then squat down and place your
hands on the floor in front of you. Quickly kick your feet back to a
push-up position. While here, you can perform a push-up if you want a
really tough exercise, or just jump your feet back to start position, jump
high in the air and repeat.
Bodyweight exercises : This exercise is not equipment required, it is a
full body intense exercise like Burpees or Squat Thrusts. Bursts about
30 second and then resting and repeating the cycle.
Design an appropriate 20 minutes training session using your method of training.
The session should be 20 minutes long. You Can use any equipment from the PE
department. Should be able to complete the session on the school grounds,
flexible (indoors and outdoors due to available facilities) First,warm up to prevent
injury. In the first station, everyone should jogging at a steady pace, back and
forth 10m. In between every session, students should get a rest up to 30
seconds. After that student would do body weight (jumping jack) 30 seconds 3
set then change to 25m sprint back and forth then rest prank 30 seconds. (the
distance will get longer after each sprint.)
Jumping Jack
Strength

- Good Warm-up Exercise

- Work out the whole body

Weakness

- Injury to your body (Ankles, knees, and joints)

- Not suitable for obese people
Jogging
Strength

- Weight loss
- Low cost activity
- Good for warm up

Weaknesses

- Overuse injuries
- Wasting time
Strength
- More calories burn
- Increase speed and endurance
- A healthier heart
- Weight loss
- Improve oxygen utilisation
- It will train for a range of sports
Weaknesses
- Loss of strength speed, endurance, or other elements of performance
- Loss of appetite
- Overuse injuries like tendinitis
- Risk of injury
- Not suitable for everyone
- Can cause dizziness
Area of improvement

- More strict to classmate. Make sure that everyone are doing.

- Add more variety of training

- Suitable time for each station

New session plan
Jogging as a first station, then burpee, then plank then sprint and squat as the last section. So that each
session are equally divided into
Strengths and Weaknesses of the other
sessions
Fartlek

Strengths: Good management,

Weaknesses: Higher risk of injury for beginner

Strengths and Weaknesses of the other
sessions
Circuit

Strengths: Good management, each transition runs smoothly.

Weaknesses: - Too much cardio activities

- Limited strength gaining

- Too exhausting
THANK YOU