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Training Methods

Training Methods. Continuous Training. Also known as Slow Long Distance Minimum 20 minutes of between 70-85% max. HR Trains aerobic energy system. Fartlek Training. Speed play (changing speed) Changes in an activities intensity Eg if running: jog 1km, ¾ pace 200m, jog 400m, sprint 100m

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Training Methods

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  1. Training Methods

  2. Continuous Training • Also known as Slow Long Distance • Minimum 20 minutes of between 70-85% max. HR • Trains aerobic energy system

  3. Fartlek Training • Speed play (changing speed) • Changes in an activities intensity • Eg if running: jog 1km, ¾ pace 200m, jog 400m, sprint 100m • Primarily an aerobic training method • However it can train either aerobic or anaerobic energy systems depending on intensities

  4. Interval Training • Intervals of work followed by intervals of rest/recovery then go again • Can train either aerobic or anaerobic energy systems depending on work to rest ratios involved • Eg • W:R ratio of 1:5 = ATP CP energy system • W:R ratio of 1:3 = Anaerobic Glycolysis system • W:R ratio of 1:1 = Aerobic energy system

  5. Resistance Training • Aims to build strength, power & LME • 3 types • Isotonic (free weights) • Isometric (fixed resistance) • Isokinetic (resistance provided by specialised machine)

  6. Resistance (cont.) • 1 Repetition Maximum (1RM) = maximum weight lifted in 1 lift • To develop • Strength 85-100% RM, 1-4 Reps, 3-10 Sets • Power 30-70% RM, 4-12 Reps, 3-6 Sets • Muscular endurance 50-60 RM, 15-100 Reps, 2-4 Sets

  7. Plyometrics Training • Trains for muscular power • Uses stretch reflex (myotatic stretch reflex) • Eg • Skipping • Medicine ball throws • Leg bounding • Bench jumps

  8. Circuit Training • Working at a number of activity stations in sequence

  9. Flexibility Training • Trains joints to move through a range of motion • 4 methods • Passive • Active • PNF • Ballistic

  10. Swiss Ball Training • Using Swiss (Medi) ball to perform various exercises • Very good for developing core body strength, balance and used extensively in rehabilitation

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