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6 Training methods, 7 Components of Fitness, 7 Principles of Training,…
6 Training methods
Interval Training
ATP-PC System, Lactic acid system, aerobic energy system
Fitness Components:
- Power
- Flexibility
- Speed
- Agility
- Muscular Endurance
- Aerobic cappacity
Interval training involves having a period of time dedicated to work, and a dedicated interval of time dedicating to resting. Some further examples could be HIIT (high intensity interval training) which involves having a high heart BPM generally above 75% MHR, and doing training in intervals.
Fartek Training
Continuous training that involves changes in intensity and volume. Aids in adaptability to different work loads and aerobic capacity.
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Aerobic energy system, lactic acid system, ATP-PC system
Continuous Training
Training that continues for a provided amount of time without rest, distance, or volume. An example of this could be running for a duration of time, or running a certain distance, or running at a higher intensity
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Fitness Components:
- Aerobic capacity
- Muscular Endurance
Resistance Training
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Fitness Components:
- Strength
- Power
- Muscular Endurance
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Circuit Training
Fitness Components:
- Power
- Muscular endurance
- Aerobic capacity
Involves doing a given amount of exercises within a circuit and moving from one exercise to another within intervals, a mix between interval and resistance training
Aerobic energy system, lactic acid system
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7 Principles of Training
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Intensity
The level of volume that the individual/s endure within the training session/s. Generally is determined by a % of MHR
Specificity
The training should cater for the physical activity being trained for, meaning the exercises, or movements should mimic that of the physical activity being performed.
Individuality
About how the training caters for each individual's personal aspects. Including their motivation, goals, comfort, agility, injuries, etc.
Variety
About the different types of methods, exercises, and diversity in training
Progressive Overload
The efforts of strain on a particular muscle group, or fitness component that gradually develops in efforts increasingly. For example, gradually increasing the weight in resistance training to improve strength, muscular endurance, and power.
Frequency
About how often training sessions are within a given period of time. Also depends on/considers the different methods of training along with the other principles of training.
Recovery in Training
Active Recovery
Completing training at a lower intensity, slowly decreasing the load and work efforts.
Tapering
During the Competition Phase, the training sessions gradually decrease in volume/work load to allow for sufficient recovery.
Peaking
During the Competition Phase, the volume is lowered and the intensity is increased to put athletes aerobic capacity and muscular endurance into an optimum state for competition.
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