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Training Methods
Most training methods relate to the training principle of specificity, because
they are suited to improving particular energy systems and components of
fitness.
Continuous Training:
Continuous activity that lasts a minimum of 20 mins at the required
intensity using the aerobic energy system (70-85% Max HR)
Benefits:
 Improvement in aerobic capacity, LME and raises lactate threshold
 Reach aerobic steady state faster, accumulate lactate more slowly
and recover faster.
 Most common for all athletes and those interested in general health
and fitness
Can include any activity that requires aerobic
energy:
Eg. A 5km run
500m swim
20km bike ride
5km cross-country skiing trip
2km rowing session
Used for pre-season to establish a sound aerobic
base so athletes can improve other fitness
components.
To get the most out of continuous training, follow the FITT formula
F = Frequency (at least 3 or 4 sessions per week)
I = Intensity (in the aerobic training zone)
T = Time (minimum of 20 mins continuous activity)
T = Type (whole body activities that use large major muscle groups)
Fartlek Training:
Works both aerobic and anaerobic energy systems
Involves changes of intensity throughout the training sessions
Changes involve the addition of the anaerobic glycolysis energy system to
help produce the increased amount of ATP needed for the increased
intensity.
Specific to individual sports and team games
Eg. Sprint to the ball followed by a jog to a new position on the field.
Individuals or groups at varying fitness levels can take part in this training
Interval Training:
Intervals of work followed by intervals of rest or recovery
Length and time of work determined by games analysis (depends on energy
systems and fitness components predominantly used)
Benefits:
 Allows for repeated high-intensity work periods that improve:
 Speed
 Power
 Anaerobic Capacity
 Agility
 Rest periods allow the athlete to complete the intervals at a higher
intensity
 Correct design can allow for game-like conditions such as depletion
and recovery of fuel stores to be duplicated and subsequently
trained.
 It is a versatile training method that can be tailored to the specific
energy system.
Variables that must be considered in planning:
Variable
Work Interval Distance
Work Interval Time
Rest Interval Duration
Rest Interval Type
Work Intensity
Repetitions
Sets
Frequency
Description
Example
Work-to-rest/recovery ratio – indicates how much work is completed in an
activity in proportion to how much rest is available
Work-to rest ratio of:
1:5 – Phosphate energy system
1:3 – Lactic Acid energy system
1:1 – Aerobic energy system
Examples of interval training for running:
WorkInterval
Work
Rest
toTraining Suitable
Repetitions Sets
Time
Intensity
Interval Rest Frequency Sports
Ratio
Energy
Systems
Phosphate
Lactic
Acid
Aerobic
Applying progressive overload to interval training can be done by
manipulating different variables.
What impact will the following changes make?
Variable
Work Interval
Distance
Work Interval
Time
Rest Interval
Time
Rest Interval
Type
Number of
Repetitions
Number of sets
Current Training
Manipulation to
Cause Overload
100m
Longer
15 secs
Shorter
45 secs
Shorter
Rest
Slow Jog
8
Increase
2
Increase
Impact
Resistance Training:
Aims to build strength, power or LME by exercising muscles or muscle groups
against a resistance.
3 types of weight training:
1: Isotonic (free weights)
2: Isometric (fixed resistance)
3: Isokinetic (accommodating resistance provided by a machine)
Isotonic:
Dynamic and involves lifting a set weight through the range of motion of the
joint.
Two phases that can be completed independently of each other:
1: Concentric phase: Muscle contracts against the force of gravity
2: Eccentric phase: Muscle lengthens under tension with the force of gravity
Criticism:
 Max weight that can be used in
free weights is that which can be
lifted at the weakest points
(start and finish) of the range of
motion
 Muscle is not being trained at an
appropriate resistance at the
strongest point of the
contraction (approx 115 degrees)
Isometric:
Holding muscle in one position which it
contracts against the resistance.
Tension in the muscle increases, but
the length stays the same
Eg. Pushing against a wall, performing
a hand-stand.
Criticism:
 Method is effective in increasing strength but only in the static
position held, so it has minimal use in dynamic activities.
 Eg. If the arm is flexed at 90 degrees against an isometric resistance
strength would improve for that position only.
Isokinetic:
Working the muscle maximally through the range of
motion, not just the weakest points.
Criticism:
 Improvements in strength occur only at or
below the velocity at which the resistance
allows the joint to move.
 Very expensive and not portable
 It works only a limited range of muscle groups and requires a level of
expertise and knowledge for correct use.
Benefits:
 Used in the rehabilitation of soft tissue injury because it allows
appropriate resistance and velocity that do not aggravate the injury.

Best suited to activities such as rowing, kayaking and swimming
because it involves similar contractions.
Definitions of variables in weight training:
Variable
Repetition
Repetition Maximum (RM)
Set
Resistance or load
Definition
Principles of Training:
 Specificity in relation to the relevant muscle groups is the first
consideration of any weight-training program
 Overload is applied using the variables above.
Overload must be gradual
 Frequency should be 1 to 3 times per week.
Duration of the program should be a minimum of
6 weeks for significant gains
 Exercises within the weight program should be
ordered in a way that does not use the same
muscle or muscle group twice in a row
 Need to decide on aim of program first. Either
LME, muscular strength or power because only
one component can be developed at a time.
 Once decided you need to develop the skills in the following order:
Local muscular endurance, strength and finally power.
Summary of weight training guidelines for strength, power and muscular
endurance:
Variable
Load
Exercises
Repetition
Sets
Rest and
Recovery
Speed of
Contraction
Frequency
Strength
Power
Muscular
Endurance
Summary of major muscles, exercises, and the order of exercises for
weight training
Muscles
Exercises
Order
Quadriceps
1
Latissimus Dorsi
2
Erector Spinae
3
Pectoralis Major
4
Trapezius
5
Hamstrings
6
Deltoids
7
Gastrocnemius
soleus
8
Triceps
9
Biceps
10
Abdominals
11
Basic Guidelines for weight training
1: Undertake a relevant warm-up before starting and a warm-down on
completion
2: Work the major muscle groups
3: Work from the largest to the smallest major
muscle groups
4: Start with low weights and high (ten) repetitions
5: Keep good technique. Be in control and do not
work the same muscle group with sequential
exercises.
6: Start with 1-3 sessions per week
7: Use spotters for free weight activities such as
squats and bench press
8: Be conservative – start with a lighter load
9: Clear pre-existing injuries with a doctor
10: Be patient
11: Have your own towel and water bottle with you
Plyometrics:
Excellent way for conditioned athletes to increase and develop their
jumping, sprinting and explosive power.
The aim of plyometrics is to increase muscular power by first stretching a
muscle then contracting it in the shortest possible time (stretch reflex).
Plyometrics trains the stretch reflex by enhancing the neuromuscular
response (nerve impulse) turnaround time by making it quicker and more
forceful.
A shorter delay in the change from stretch to contraction means that less
momentum is lost.
Eg. A baseball player must first swing the bat back, stretching the muscle,
before contracting the muscle to hit the ball.
There is concern about the safety and
appropriateness of plyometric exercises as they
place considerable pressures on both the body
and joints and are not recommended for persons
of poor or average fitness abilities.
The impact of plyometric activity
Rating
1 = Very low stress
2 = Low stress
3 = Moderate stress
4 = High stress
5 = Very high stress
Recovery Time
Example
The height for low impact exercises is 25cm or less, and the beginner should
start with reps of 10 x 1-5 sets. The appropriate rest and recovery time
between sets is 3 minutes.
Examples of low stress or low impact plyometric drills:
 Skipping with or without a rope
 360 degree jumps
 Low hops, jumps or steps
 Throwing a light medicine ball
The height for high impact exercises is 35cm and
above, and the athlete should perform reps of 10-25 x
1-5 sets. The appropriate rest and recovery time
between sets is 10 minutes.
Examples of high stress or high impact plyometric drills:
 Bounding on alternate legs
 Bounding on both legs
 Triple jumping
 Drop jumps
 Throwing a heavy medicine ball
Circuit Training:
Working at a number of activity stations in sequence.
Possible to train strength, power, LME and agility using this method,
although not to the extent achieved using a more specific training method.
Exercise stations should be arranged so that
body parts are cycled or distributed. One
body part should not be repeated twice in a
row as this allows for specific muscle group
recovery to take place.
Circuit can also be designed to focus on
general aerobic fitness
Benefits:
 Circuits also allow for specific skill drills to be included, so that both
the physical and skill requirements of the sport are being specifically
trained at the one time.
 Circuits allow a large number of participants to work in a confined
area with minimal equipment, so it is inexpensive and efficient.
Participants can undertake 3 types of circuit training:
1: Fixed Load – Each station has a set number of repetitions to be
completed before the athlete moves to the next station
2: Fixed Time – The athlete completes as many repetitions as possible in
the allotted time at each station.
3: Individual Load – Each individual designs the circuit to suit their
strengths and weaknesses. The individual performs the max repetitions at
each station for one minute. These are halved, and the athlete completes
the circuit 3 times to determine an initial time. The target time is twothirds of the initial time. When an athlete reaches the target time, they
can overload the circuit.
Flexibility Training:
Essential component of fitness in all active sports
Describes the ability of specific joints to move through a range of motion.
Flexibility training is about improving the range of motion at the desired
joints that are important for maximum performance in the designated
activity.
For gains in flexibility, an athlete needs to
undertake a stretching program 3-4 times per
week for 3 weeks.
If they stop training, flexibility reverses at about
the rate of improvement
Flexibility is specific to each joint.
Before any flexibility training, a thorough and
general aerobic warm-up should be done to
increase blood temperature and circulation.
There are 4 recognised methods of stretching:
Passive Stretching:
 The safest and easiest method to practise.
 Involves gradually stretching and holding the muscle groups across a
joint to the full range of motion and holding it for 15-30 seconds.
 Most effective stretching method in a warm-down.
Active Stretching:
 Involves slowly moving the joints through the range of motion,
relaxing the agonist and repeating the stretch.
 Common in aerobics classes
PNF Stretching:
 Considered to be 20% more effective if done correctly
 A partner moves the joint slowly through the range of motion until
the first hint of discomfort.
 The subject then gradually isometrically contracts the muscles
around the joint for six seconds.
 The partner helps the same muscle return to a full static stretch
position which the subject holds for 10-15 seconds.
 PNF stretches can also be undertaken individually.
Ballistic Stretching:
 Potentially dangerous because it involves moving through the range of
motion using the momentum created rather than the muscle
contraction.
 Only specifically conditioned athletes should use ballistic stretching.
Pilates:
A system of muscle stretching and strengthening that tones and strengthens
muscles, develops flexibility and balance and improves posture.
It unites the mind and body to improve fitness, with its goal being to
balance our bodies and reduce stress.
Concentration on each exercise, controlling all movements, and
coordinating full and deep breathing while centering the body, are all vital
to the success of the Pilates method.
Quality of movement is emphasised rather than quantity.
Benefits:
 Increasing lung capacity and circulation, developing strength and
flexibility (particularly of the back and abdomen) and improving bone
density and joint health.
 Concentrates on all muscles (big and small)
There are two main ways to work your body using
the Pilates method:
 Mat-based exercises designed to work your
muscles in a specific sequence
 Appartus-based exercises with a qualified
instructor
Training to improve your motor skill ability:
All athletes are born with varying degrees of motor skill ability.
If two people have the same method and amount of training in a particular
sport, but differ in their motor abilities, the player with the higher ability
will have the potential to play at a more advanced level.
Many factors affect motor skill development. These include:
 The complexity of the skill being learned
 Your past experience with that or a similar skill
 Your motivation at the time of learning
 Your own physical abilities – coordination, balance, speed and agility
– influence your capacity to learn.
Motor
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skill ability and development can be affected by the following:
Physical maturation
Physical fitness capability
Attention and/or motivation
Feedback
Memory
Practice
Perceptual ability