Methods of Training
- Created by: [email protected]
- Created on: 05-05-17 12:09
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- Types of Training
- Weight Training
- Isotonic: muscle contracts and chnges length Isometric: hold contraction for 5-7 seconds, recover and repeat Isokinetic: requires expensive equipment
- Gymnasts would use isometric as it helps them to hold their body positions for several seconds
- Swimmers would use isotonic weight training to strengthen their muscles out of the pool
- fixed = machines free = bars and weights
- Isotonic: muscle contracts and chnges length Isometric: hold contraction for 5-7 seconds, recover and repeat Isokinetic: requires expensive equipment
- Speed Training
- a combination of maximum spedd, elastic strength and speed endurance
- Speed is improved as mmuscle fibres contract at a faster rate
- Assisted = over-speed training, improve stride frequency with elasticated belts Resisted = improves speed strength, improve stride length with parachutes
- Fartlek Training
- "Speed Play" - training at different intensities and terrains
- Athlete chooses intensity and duration
- Beneficial for field games (rugby, hockey) as its a mixture of aerobic and anaerobic training
- Has to be done for a minimum of 45 mins and is generally long distance
- Core Stability Training
- Targets muscles deep within the abdomen
- Assists maintenance of good posture
- It provides a better platform for other muscles
- E.G. pilates, medicine balls, wobble boards
- SAQ (Speed, Agility, Quickness)
- Training of the neuromuscular system
- Brain and body work more efficiently together
- Used by sprinters but also games players
- It develops neurological firing patterns so movements are automatic and more refined
- E.G explosive training, resisted running, ladder runs
- improves reaction time
- Plyometric Training
- "Jump Training" - exercise in which muslces exert maximum force in short intervals of time
- Increased risk of joint injury or soft tissue injury, increases power but maybe not strength
- You should work at a high intensity
- Amortisation = time between eccentric and concentric contractions
- Continuous Training
- Training and exercise intensity is continuous or constant
- Used in recovery training
- Suited to aerobic and endurance activities
- Normally medium-to-low intensity
- Circuit Training
- Performing a series of exercises in a special order called a circuit
- Designed to the individual to develop specific components while other body parts 'rest'
- can be used for anaerobic and aerobic activities
- Interval Training
- Exercise is interrupted by periods of rest
- Periods of work and rest are calculated for the desired adaptation
- Associated with games player4s
- Weight Training
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