CIRCUIT TRAINING

1
CIRCUIT TRAINING

• - INVOLVES A NUMBER OF EXERCISES, SET OUT SO
  THAT YOU AVOID EXERCISING THE SAME MUSCLE GROUP
  CONSECUTIVELY.
• - EXERCISE TAKES PLACE AT DIFFERENT STATIONS.
  CAN HAVE THE AIM TO IMPROVE MUSCULAR ENDURANCE,
  CARDIOVASCULAR FITNESS OR A SKILLS CIRCUIT
  RELATED TO A PARTICULAR SPORT.

2
CONTINUOUS TRAINING

• - INVOLVES EXERCISING AT A CONSTANT RATE WITHOUT
  STOPPING.
• - COULD BE RUN OVER A SET DISTANCE OR TIME.
  EXAMPLE OF A TEST IS THE 12 MINUTE COOPERSMITH
  RUN.

3
INTERVAL TRAINING

• - TRAINING THAT USES PERIODS OF WORK FOLLOWED BY
  REST INTERVALS.
• - EXAMPLE FOR 100M TRAINING, 3 SETS OF 6
  REPETITIONS OF 25M SPRINTS, WORKING ON THE SPRINT
  START.

4
FARTLEK TRAINING

• - TRAINING USING SPEEDPLAY, JOGGING, SPRINTS
  AND REST INTERVALS. CHANGES IN INTENSITY AND
  TYPES OF TRAINING, WITHOUT STOPPING.
• - EXAMPLE BOX WORK (JOG ONE SIDE, HALF PACE
  ONE SIDE, THREE QUARTER PACE ONE SIDE AND SPRINT
  ONE SIDE).

5
WEIGHT TRAINING

• - IMPROVES MUSCLE STRENGTH AND TONE. DIFFERENT
  TYPES ARE-
• A) EXPLOSIVE USED IN SHOT AND JAVELIN EVENTS
• B) STATIC HOLDING UP A HEAVY WEIGHT
• C) DYNAMIC MOVING A HEAVY OBJECT

6
PRINCIPLES OF TRAINING

• S SPECIFICITY TRAIN THE RIGHT PARTS OF THE
  BODY AT THE RIGHT LEVEL. EXAMPLE - NO GOOD FOR A
  WEIGHTLIGHTER RUNNING A 10 MILE RUN.
• P PROGRESSION STARTING SLOWLY AND GRADUALLY
  INCREASING THE AMOUNT OF EXERCISE YOU DO, ONLY
  WHEN YOU YOUR BODY HAS ADAPTED TO THE PREVIOUS
  TRAINING.

7
PRINCIPLES OF TRAINING

• O OVERLOAD YOU HAVE TO MAKE YOUR BODY WORK
  HARDER THAN IT NORMALLY WOULD. ITS THE ONLY WAY
  TO GET FITTER. YOU CAN OVERLOAD BY USING THE FITT
  PRINCIPLES.
• R REVERSIBILITY YOUR FITNESS LEVELS WILL
  CHANGE ALL THE TIME AND WILL GO DOWN IF YOU STOP
  TRAINING.
• T TEDIUM IF YOU GET BORED OF YOUR TRAINING,
  YOU WILL NOT HAVE THE MOTIVATION TO CONTINUE TO
  WORK HARD AND IMPROVE.

8
PRINCIPLES OF TRAINING

• F FREQUENCY HOW OFTEN YOU SHOULD EXERCISE
  (THREE TIMES A WEEK )
• I INTENSITY HOW HARD YOU SHOULD EXERCISE
  (60-80 OF YOUR MAX HEART RATE)
• T TIME HOW LONG SHOULD YOU EXERCISE (SESSIONS
  NEED TO LAST FOR AT LEAST 20 MINS)
• T TYPE WHAT EXERCISES YOU SHOULD USE