Training Methods
Continuous Training
Fartlek Training
Resistance Training
Flexibility Training
Interval Training
Plyometrics Training
Circuit Training
Performing a continuous activity such as jogging, cycling, swimming for a non-stop period of time. 75-85% HRmax should be maintained for a minimum of 20 minutes
Involves a period of work; followed by a period of rest
Different types of interval training
Long interval training
Trains the aerobic system with minimum work period of 60secs. Work:rest of 1:1 (or can be longer work than rest)
Intermediate (medium) interval training
Trains the anaerobic glycolysis system and work period of 10-60secs. Work:rest of 1:3
Short interval training
High intensity interval training (HIIT)
Trains the ATP-CP system and work periods are less than 10secs. Work:rest of 1:6
Periods of short high intensity work followed by low intensity recovery
Combines continuous running with random bursts of speed. Improves both anaerobic and aerobic systems and can be structured or unstructured
Sequenced performance of exercises of different activity stations
Can be used to improve muscular strength/endurance/power, depending on which fitness component you use. Weight lifted (resistance), how many times lifted (repetitions), How many times the repetitions are performed (sets)
When there is a rapid eccentric muscular contraction (muscle lengthening) the stretch reflex initiates a rapid concentric muscle contraction (muscles shortening) to protect the muscle from overstretching
Training considerations for plyometrics
Stength base is recommended before commencing; appropriate footwear, warm up and surface; low intensity to begin with; ample rest between sets; training freq. (2 x week)
Dynamic and Ballistic Stretching
Proprioceptive Neuromuscular Facilitation (PNF) Stretching
Static Stretching
when a person stretches in a position and holds it for at least 10secs
Dynamic stretching involves moving a joint through a range of motions with controlled momentum. Ballistic stretching involves the same movements but with much greater force
Muscle is moved through its ROM until the first sign of discomfort, at this point the muscle is contracted isometrically for 6 secs