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Training Methods - Coggle Diagram
Training Methods
Fartlek
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Continuous activity in aerobic training zone (70-85% HR max) that alternates bursts of speed with moderate intensity activity, increasing contribution of anaerobic energy system.
No defined work periods.
- Bursts of speed completed at intensity at top of aerobic training zone (close to LIP)
- 70-85% HR max
No 'rest' periods
- Moderate intensity periods completed at lower end of aerobic training zone (70-75% HR max)
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Weight/Resistance
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- Correct training load
- Correct number of sets and repetitions
- Carefully set for each individual (individualisation)
Muscular strength
- 8-12 reps
- 1-3 sets
- slow and moderate speed
- 2-3 min rest
- 70-80% 1RM (Load)
Muscular power
- 3-6 reps
- 1-3 sets
- speed = as fast as possible
- 2-3 min rest
- 30-60% 1RM (Load)
Muscular endurance
- 15-25 reps
- 1-3 sets
- slow to moderate speed
- 1 minute rest
- 40-60% 1RM (Load)
Interval
Short
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Work periods completed at maximal intensity (95% < HR max)
- Work period time = <10 seconds
Rest periods = passive
- W:R = 1:5 (not reduced below)
Training at an intensity where the work period is dominated by ATP-PC energy system.
Intermediate
Anaerobic training method (achieves anaerobic adaptions)
- Develops anaerobic capacity.
Training at intensities 85-90% max HR.
- Work period time = 15-60 seconds (medium intensity)
- W:R = 1:2 or 1:3
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Long
Aerobic training method
- Develops aerobic energy system/aerobic power.
Work period intensity completed at or just below lactate inflection point (LIP) (80-85% HR max).
- Work period time = 60 seconds-5 minutes
- W:R = 1:1 or greater
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High Intensity (HIIT)
Work periods of high intensity (90-100% VO2 max or 90-100% HR max) exercise. With periods of passive rest or low intensity active recovery
Repetitive activities
- Cycling (stationary bike)
- Running (sprinting)
- Rowing
- Swimming
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Intensity
- Reaching and sustaining an exercise intensity close to VO2 max per repetition.
- Duration of intensity at VO2 max or HR max should exceed several minutes across training session.
Time
- Work time per repetition = 30 seconds-4 minutes.
- Shorter work period requires more repetitions than a session with longer work periods.
- Overall time of training session = less than 20 minutes due to increased intensity.
Recovery
- Low intensity active recovery between repetitions = approx 50% VO2 max or 60% HR max.
- Passive recovery = complete more repetitions.
- Work:Recovery = 1:1 and 2:1.
Chronic adaptations
- Increased VO2 max
- Decreased blood pressure
- Decreased lactate production
- Increased a-VO2 difference
- Increased stroke volume
- Increased blood volume
- Increased max cardiac output
Circuit
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Sequenced performance of exercises at different activity stations.
- Beneficial when goal is to improve multiple fitness components.
Fixed-time circuit training
- Performer completes as many repetitions as they can within allocated time.
Fixed-load circuit training
- Number of repetitions at each station is pre-determined, performer moving from station to station, completing designated sequence.
Flexibility
Static
Stationary stretching
- Hold stretch for 10 seconds
- Ideal for cool-downs
Dynamic
Joint moved through its range of motion with controlled momentum.
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Ballistic
Joint moved through its range of momentum with force.
PNF
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Most effective to improve flexibility.
- Repeating isometric contractions of the muscle, relaxing the muscle and then stretching again, slightly further.
Continuous
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Performing continuous activity (jogging or swimming) in aerobic training zone of between 70-85% maxHR for at least 20 minutes
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Plyometrics
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Exercises:
- Clap push-ups and medicine ball throws (Upper body)
- Figure 8s (mid section)
- Box jumps, bounding, and skipping (Lower body)