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TABLE 8: METHODS OF TRAINING
CONTINUOUS TRAINING
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Continuous sub-maximal activity that
lasts a minimum of 20-30 minutes.
Can improve aerobic capacity, raise the
anaerobic threshold and improve LME.
Foundation stane for all sport0related
and health-related programs
Allows athlete to reach steady state
quicker and recover more rapidly
between efforts or after exercise.
Activities such as jogging, running,
swimming, aerobics classes, power
walking, rowing and cycling.
Can be Long Slow Distance (for less
aerobically fit people) OR Fartlek (for
more aerobically fit people and involves
bursts of speed) OR Anaerobic
Threshold Training (faster race-type
work at about 85% of HR max).
FLEXIBILITY TRAINING
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Involves improving the range of motion
at particular joints through stretching
exercises.
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Static Stretching (passive stretching)
– take the muscle to its full length and
hold for 15-30sec. Most effective when
done as part of a cool down.
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RESISTANCE (WEIGHT)
TRAINING
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Also commonly referred to as
weight training using weights or
the resistance provided by one’s
own body weight
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Can be done for strength, LME or
power. Basically the same
exercises are used but load, reps
and sets vary accordingly, along
with speed of movement.
Strength:
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85-100% RM at slow speed for
2-4 reps for 3-5 sets
LME:
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50-60% RM at medium speed
for 15+ reps for 3-6 sets.
Power:
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30-70%RM at fast speed for 312 reps for 3-6 sets.
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Must cycle body parts – same
muscle group NOT worked in
successive exercises.
SHORT INTERVAL TRAINING
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PNF Stretching (Proprioceptive
Neuromuscular Facilitation) – take the
muscle to its max. length then
isometrically contract the muscle for 810 sec secs, then partner passively
increases the range of motion.
Dynamic Stretching (active
stretching) – Involves moving body
parts through the range of motion
progressively from gentle movements
to more vigorous movements.
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Consists of intervals of rest or
exercise interspersed with
periods of rest or recovery.
Develops the Phosphate energy
system which is essential for
most team sports, sprinters and
jumpers.
Work intervals are shorter
compared to long interval and
the intensity is higher (95-100%
of HR max)
Recovery should be passive
(rest) to restore ATP and CP
stores.
The training program should
replicate the W:R ratio of the
sport being trained for (e.g. 1:5)
Sample Short Interval Program
Sets Reps Distance Time Recovery
2 x 10 by 50 in
8 with 40
2 x 5 by100 in 15 with 60
CIRCUIT TRAINING
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Involves working at a number of
exercise or activity stations in
sequence.
Can be used to develop aerobic and/or
anaerobic capacity, strength, power,
LME and agility depending on the
exercises chosen and whether the
athlete has rests between each one.
Can be performed in limited space, in
limited time and with little equipment.
Overload is easy to apply
Motivation can be maintained with
music and by including a variety of
exercises.
Three different types of circuit training:
 Fixed Load Circuit – each station
has a set number of repetitions to be
completed before the athlete moves
to the next station – eg 20 push ups
 Fixed Time Circuit – the athlete
completes as man repetitions as
possible in the allotted time at each
station – eg as many push ups as
possible in one minute.
 Individual Load Circuit – individual
performs the maximum repetitions
possible in one minute at each
station. These are then halved, and
the athlete completes the circuit three
times to determine an initial time. The
target tie is then set at two-thirds of
the initial time.
LONG INTERVAL TRAINING
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Consists of interval of work or exercise
interspersed with periods of rest or
recovery
Develops the aerobic system and
lactate tolerance.
Used by middle distance runners, team
game athletes and those involved in
sports with efforts of 1-6 minutes or
more
Work intervals are longer compared to
short interval, and intensity is lower
(75-85 % HR max)
Recovery should be active (light jog)
W:R Ratio of 1:1 to 1:2
Sample Long Interval Program
Sets Reps Distance Time Recovery
2 x 2 by 400 in 85 with 100
1 x 2 by 800 in 3min with 6min
PLYOMETRIC TRAINING
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A form of strength training in which the
primary function is to develop the
eccentric aspect of the muscle action
so that greater force or power can be
developed.
It aims to increase muscular power by
first stretching the muscle (eccentric
phase) then contracting it rapidly in the
opposite direction
Polymeric training involves the
performance of explosive activities
such as jumping, bounding, and
hopping exercises.
These exercises can range from low
impact activities such as ankle bounces
and skipping through to high impact
exercises such as bounding for
distance and depth jumps.
Plyometric programs that involve
moderate to high impact activities
should only be undertaken by athletes
who have already achieved high levels
of strength through standard resistance
training methods.
Time for complete recovery should be
allowed between plyometric exercise
sets.
Plyometric exercises affecting a
particular muscle/joint complex should
not be performed on consecutive days
A thorough warm-up should be
performed before beginning a
plyometric training session and
appropriate foot ware and landing
surfaces that provide good shockabsorbing qualities should be used.
PILATES TRAINING
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Pilates training is an exercise
method involving stretching and
strengthening exercises that tones
and strengthens core muscles and
develops/improves body alignment
and posture.
Central to the Pilates method is
“awareness of your own body” and
each exercise is built around the
following principles:
Relaxation – releasing tension
Concentration – being aware of
each movement and developing
your kinaesthetic sense
Coordination – managing your
breathing and the movement
Centering – drawing up and in the
muscles of the pelvic floor and
hollowing the lower abdomen back
towards the spine.
Alignment – achieving a good
posture
Breathing – making proper use of
the lungs
Stamina – achieved with the use of
muscles working more efficiently
through good posture and breathing
Flowing Movements – moving
without strain or stress
Pilates is beneficial for:
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General fitness and body awareness
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Injury Prevention
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Improvement of technique for
athletes
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Rehab work
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Improving coordination
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Releasing stress
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Improving posture
SWISS BALL TRAINING
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Whilst the Swiss ball has been used
in rehabilitation programs for some
time, only recently has its potential
as a training method been realised.
The Swiss ball enables core stability
to be developed, as well as
developing kinaesthetic awareness
and balance
The individual performs various
static and dynamic movements and
exercises whilst lying on or seated
on a large rubber ball.