Methods of Training

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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
    • 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


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