Download 2014 methods of training help

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 When low-moderate intensity exercises are done for 10 minutes or more without a
rest. It is used to prepare the body for prolonged exercise. It uses the body’s
aerobic energy stores to improve overall fitness and endurance.
 BENEFITS: Burns fat, builds muscle, increases cardiovascular fitness, easy to plan
and overload (by increasing number of runs, duration of run or type of run).
 WEAKNESSES: Can be boring (tedious), can cause overuse injuries.
 Consists of a series of exercises or stations that are done in succession with limited breaks in
between.
BENEFITS:
 Efficient and challenging form of conditioning that develops strength and endurance in one
session.
 Can be tailored to suit different sports/exercise
goals
 Adds variety to training and reduces the likelihood of
tedium occurring.
WEAKNESSES:
 Takes time to set up
 Hard work to complete as it is usually done at a high
intensity
 Also known as weight training or strength training.
 Using resistance to muscular contraction to build strength, anaerobic endurance
and size of skeletal muscles.
BENEFITS:
 Improve bone density; joint function; muscle, tendon and ligament strength;
increases skeletal muscular size (tones) and increases anaerobic endurance.
WEAKNESSES:
 People think you need a gym to do resistance training
 Lack of knowledge/equipment
 Overuse injuries are common if exercise are not done correctly
 Also known as “jump training” or “plyos”
 Exercises based around having muscles exert maximum force in as short a time as
possible, with the goal of increasing both speed and power.
 This training focuses on learning to move from a muscular extension to a
contraction in a rapid or “explosive” way, e.g. with sepecialized repeated jumping.
 Plyometrics are primarily used by athletes, especially martial artists and high
jumpers to improve performance. But would also be beneficial for sports such as
basketball, netball, football etc where jumping is a key part of the game.
 A type of discontinuous training that involves a series of high intensity workouts
interspersed with periods of rest. The high-intensity periods are typically at or
close to anaerobic exercise, while the recovery periods involve exercise at a low
intensity.
BENEFITS
 Builds up cardiovascular fitness quickly
 Excellent type of training for team sports as it helps improve aerobic capacity to
exercise longer at varying intensities.
WEAKNESSES
 Hard work due to high intensity of training
 High possibility of injury if you don’t warm up properly