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training methods and components - Coggle Diagram
training methods and components
WARM-UP
light physical activity done to prepare the body for more strenuous exercise or performance.
it is important as it increases our heart rate, increases blood flow, lowers the risk of injury and even increases our muscle elasticity
this could include a light jog, swim or cycle dependant on the demands of your activity
CONDITIONING PHASE
focuses on the development and maintenance of specific muscle groups and movements energy systems and fitness components
an example of this could be if an individual is completing a plyometrics workout, they would participate in a circuit of exercises that include multiple sets and repetitions of each movement, and as a result this would allow the individual to improve their muscular power
COOL-DOWN
exercise done at a lower intensity that helps assist an athlete into returning into their pre-exercise levels
a cool-down will have an active recovery such as a light jog or walk, and then followed by a sequence of static stretches
this allows for a faster overall recovery, reduces delayed onset muscle soreness (DOMS, faster removal of metabolic by-products and elevated levels of oxygen being delivered to the muscles
FARTLEK
a form of interval training involving continuous running with varied paces
the major fitness components being used is aerobic power and the anaerobic capacity
advantages are that it improves speed, endurance and metnal strengh all in one however it is hard to keep track of progress due to the unstructured nature of the training
CIRCUIT
a form of body conditioning that involves endurance training, resistance training, high-intensity aerobics, and exercises performed in a circui
relates to cardiovascular strength, muscular endurance, muscular power, muscular strength
advantages include that it is time efficient and does not take long to organise, as well as being versatile and being able to adapt to an individuals needs. however not the best if wanting to focus on certain areas for strength and if done incorrectly can lead to overtraining which is bad
fixed-time circuit: individuals complete as many repetitions as possible in an allocated time
fixed-load circuit: the nimber of repetitions to be completed is pre-determined
individual circuit: an individuals circuit is designed based on a pre-test result
WEIGHT/RESISTANCE
involves using weights or other forms of resistance to build muscle strength and endurance
related fitness components are muscular strength, muscular endurance and muscular power
advantages are increased muscle mass, improved bone density, enhanced metabolism and overall mental and -physical health. however disadvantages are greater chance of injury, overtraining and if approached poorly can lead to imbalanced muscle development
FLEXIBILITY
involves exercises that lengthen muscles and tendons, improving range of motion and joint mobility
fitness component it relates to is flexibility
advantages include improved posture, improved ROM and a reduced chance of injuring yourself. however if overtrained can lead to an increased risk of injury, decrease in muscle strength and power, and even pain or discomfort
PLYOMETRICS
are exercises that involve explosive, powerful movements to increase muscle power and speed
related fitness components include muscular power, speed, agility, balancer and coordination
advantages are enhancing an individuals muscular power, speed and agility, it also helps improve the joint health and help the functionality of those joints. however the disadvantages can occur due to the high-impact nature which can lead to strains on the muscles, tendons and joints and a risk of overtraining can lead to a decreased in performance and fatigued more often