Training methods

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  • Created by: -Cleo
  • Created on: 03-02-18 14:34
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  • Types of training
    • Circuit
      • Flexible, Train various components of training.
        • Range of difficulty, manipulated to suit muscles/ fitness/age, easy to monitor- progressive overload.
        • Needs space, specialist equipment and work/rest ratio is difficult at the start
          • Circuit
            • Flexible, Train various components of training.
              • Range of difficulty, manipulated to suit muscles/ fitness/age, easy to monitor- progressive overload.
              • Needs space, specialist equipment and work/rest ratio is difficult at the start
      • Continuous
        • Steady state exercise. Involves heart rate as a guide, improves cardio-vascular endurance, and  ability to work without fatigue.
          • 3x a week. long and enduring sports. Use aerobic training zone
            • Little to no equipment, improves aerobic fitness and is simple to do
            • Tedium is high, can cause injury due to repetitive contractions, time consuming and does not match demands of every sport (basketball)
        • Little to no equipment, improves aerobic fitness and is simple to do
        • Tedium is high, can cause injury due to repetitive contractions, time consuming and does not match demands of every sport (basketball)
      • Interval
        • Alternating periods of work and rest. Intense exercise is used, and with rest/ low intensity work. HIIT
          • Extreme work can lead to injury, High levels of motivation necessary. Can lead to dizziness/ nausea.
          • Quickly burn fat and calories, easily altered, completed relatively quickly, and improve both a&an energy systems
      • Plyometric
        • Used for power, bounding, hopping or jumping but can use medicine ball work. Use body weight. gravity to stress muscles involved. Box jumping.
      • Static Stretch
        • Isometric contractions to increase flexibility, involving stretching to your limit, and using the correct techniques.
        • Increases range of movement at a joint, can be done by virtually anyone, and is (relatively) safe.
          • Isometric contractions to increase flexibility, involving stretching to your limit, and using the correct techniques.
        • Untitled
        • Weight Training
          • Can involve the use of free weights, resistance machines or objects that are safely lifted. It can be suited to individual sports, such as rugby vs ballet.
          • There are saftey guidelines to follow, is adaptable and relevant to all sports and straightforward, as well as including strength gains
            • Can involve the use of free weights, resistance machines or objects that are safely lifted. It can be suited to individual sports, such as rugby vs ballet.
          • Heavy weights can increase blood pressure, injry can occur and calculating one rep max reuires high levels of motivation.
          • Fartlek
            • Used for cardio-vascular. speed is altered throughout, and exercises can be incorporatedwith ht edifferent terrains. Aerobic and anaerobic are therefore trained.

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