Training Methods

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Training Methods

• TRAINING FOR SPECIFIC ACTIVITIES
• there are are a number of different training
  methods that can be used either in general
  exercise programmes or in preparation for
  specific activities. All of them can be adapted
  for use in a wide range of training and exercise
  programmes
• the most common methods of training currently in
  use are

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• CIRCUIT TRAINING
• CONTINUOUS TRAINING
• FARTLEK TRAINING
• FLEXIBILITY TRAINING
• INTERVAL TRAINING
• WEIGHT TRAINING

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• Each training method consists of exercises or
  activities which may be organised into
• REPETITIONS - the number of times an exercise is
  repeated
• SETS - The number of groups of repetitions of one
  exercise

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• CIRCUIT TRAINING - circuit training involves a
  series of exercises or activities, with each one
  taking place at a different station. Each station
  involves an exercise aimed at a specific muscle
  group in the body.
• the exercises are arranged so that muscle groups
  alternate between work and recovery, to allow
  lactic acid dispersal and so opposing muscle
  groups are worked for balanced strength
  distribution

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• CONTINUOUS TRAINING - this involves LONG, SLOW,
  DISTANCE EXERCISE (LSD) at a CONSTANT RATE
  WITHOUT REST. Training at first should be at 60
  maximum heart rate progressing to 85 maximum
  heart rate as fitness improves and the distance
  involved increases to beyond competition
  distance.

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• FARTLEK TRAINING - is very similar to interval
  training except that the intensity and type of
  exercise are varied through changes in pace,
  terrain and style. There are no fixed amounts of
  each component can be planned to suit the level
  of fitness of the individual
• 10 min JOG 100m WALK 50m SPRINT 2m REST
• Fartlek training is effective for many sports
  including running, cycling and swimming

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• FLEXIBILITY TRAINING -
• this form of training is relevant to all sporting
  activity
• moving or stretching the tendons surrounding a
  joint to a point marginally beyond their normal
  limits is the normal way of developing and
  maintaining flexibility. This can done either by
  the performer or with assistance from a partner.
  This is normally referred to as
• ACTIVE STRETCHING
• PASSIVE STRETCHING

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• stretching and /or flexibility exercises form
  part of the training programme and a warm up
  routine
• flexibility should also be part of any warm up
  routine prior to competition and before any
  training sessions. This should also address two
  aspects
• WHOLE BODY FLEXIBILTY
• ATTENTION TO EVENT-SPECIFIC JOINTS

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• INTERVAL TRAINING -
• interval training involves alternating between
  fixed periods of exercise and fixed periods of
  rest ( or light exercise) for recovery. Careful
  planning is needed to match the duration and
  intensity of exercise and recovery with the level
  of fitness of the individual
• 25 SPRINT 30 SEC REST 25 SPRINT 30
  SEC REST
• interval training is effective for most sports
  teams and is appropriate method of training for
  running and swimming

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• WEIGHT TRAINING -
• weight training involves a series of exercises
  where each one focuses on a specific muscle group
  in the body. All of these exercises involve the
  overcoming of resistance or load by the use of a
  machine or free weights
• repetitions and sets depend on whether the
  individual is wanting to build up strength or
  endurance

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• typical programmes could be
• FOR STRENGTH FOR ENDURANCE
• 10 reps 20 reps
• 3 sets 3 sets
• large load small load
• weight training can have many effects on the body
  it improves muscular strength, endurance, tone
  and posture. It can increase muscular size, bone
  density and metabolic rate