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Methods / Types of Training (Altitude (Def: When a performer trains at a…
Methods / Types of Training
Altitude
Def:
When a performer trains at a height (with less oxygen)
Considerations:
Body must produce more red blood cells, this improves aerobic system
Advantages:
Improves aerobic system which means that it improves stamina as well as cardiovascular endurance
Disadvantages:
You should gradually increase height otherwise it can cause illness and put stress on muscles
Who?:
Long-distance runners, multi event sports (e.g. Heptathlon)
Static Stretching
Def:
Stretching on the spot with no use of vigorous movements. (Usually used for warm-ups and cool-downs)
Considerations:
Must be a static-hold for around 30secs each stretch. Don't do dangerous stretches which your body isn't used to.
Advantages:
Improves flexibility, prevents pain and injury caused through exercise and everyone can take part.
Disadvantages:
Can cause injuries if not done correctly, can take a long period of time depending on the amount of stretching you do
Who?:
Gymnastics, Dance mainly (Most sports will use this for injury prevention)
Weight
Def:
Involves the use of weight, resistance machines or any object which can be safely lifted
Considerations:
Young children should not use heavy weights as it can damage growing bones and tissues
Advantages:
Weights can be adjusted to suit a performer's strength. Improves muscular strength
Disadvantages:
High risk of injury, heavy weights can damage growing bones and tissues
Who?:
Tennis (Upper), Marathons and Athletics (Lower)
Plyometrics
Def:
the aim of this training is to use your body weight and gravity to stress muscles involved.
Considerations:
Make sure not to over exercise or can cause injury
Advantages:
Improves strength, power and muscular endurance
Disadvantages:
Big risk of injury, repetitive (prone to tedium)
Who?:
Gymnastics, hurdles and steeple-chasers
Continuous
Def:
Involves any activity that can be sustained and repeated over and over again without rest e..g rowing, running
Considerations:
Involves working at a constant rate of intensity. Intended to work aerobic energy systems
Advantages:
Improves cardiovascular endurance and can be done with little or no equipment, virtually anywhere
Disadvantages:
Can be tedious and time consuming. Can cause repetitive stress injuries (due to repetitive contractions)
Who?:
Middle and long distance runners, football, rugby and basketball
Interval
Def:
When you pair high levels of intense work with low intensive work. (E.g. 200m sprint with 100 walk)
Considerations:
The ration should be 2:1. Beginners should do this 2-3 times a week
Advantages:
Burns high level of fat and calories and is relatively fast. Altered easily to suit an individual person's needs
Disadvantages:
Can cause nausea and injuries due to overwork. Needs determination to complete (IT'S HARD!)
Who?:
Middle and long distance runners, tennis and squash players.
Fartlek
Def:
Similar to continuous training but both terrain and intensity is varied
Advantages:
Good for sports which require changes in pace. Easily adapted to suit individual's needs
Disadvantages:
Needs determination to complete.
Who?:
Football, hockey etc.
Circuit
Def:
Training which is organised into stations to train different components of fitness
Advantages:
Tedium is rare as it can be easily varied. Can be easily adapted to suit a certain sport or individual need
Disadvantages:
Uses a lot of equipment and takes time to set up. Can only be done in certain places.