Training

• A flexible form of training in that it can be orgnised in a way to train many different components of fitness or to train a specific aspect.
• Can be organised to train various components of fitness depending on the sport the individual plays.
• Involves different exercises being organised in different exercises. Each station can be completely different from the next. Completion of all the station is called 'a circuit'.
• Advantages-
• Exercises chosen can be simple to complex.
• The circuit can be manipulated to train different things.
• It can be varied to suit fitness level/age.
• It is easy to monitor and alter - prgressive overload can be applied by altering the work/rest ratio.
• Disadvantages-
• An appropriate amount of space is required.
• It may require specialist equipment.
• It is difficult to gauge an appropriate work/rest ratio at the start.

• Involves any activity that can be sustained without rest and repeated over and over.
• Used to improve cardio-vascular endurance.
• Involves working at a constanct rate or intensity.
• Intended to work the aerobic energy system - so can use your heart rate as a guide to see how hard you should work. 'Aerobic Training Zone'
• Improves your ability to work without suffering ftigue, stamina also improves.
• Advantages-
• It can be done with little or no equipment.
• It improves aerobic fitness.
• Running can be done virtually anywhere.
• It is simple to do.
• Disadvantages-
• It can be boring/tedious.
• It can cause injury die to reperititve contractions.
• It can be time consuming.
• It does not always match the demands of the sport.

• Used to impove cardio-vascular endurance.
  
• Speed and intenisty of the training is varied.
• Advantages-
• Goo for sports where change of pace is needed.
• Easily adapted to suit the individuals fitness level and sport.
• Disadvantages-
• Can be difficult to see how hard someone is trying.
• Easy to skip the hard parts of the training.

• Involves alternating periods of work with periods of rest.
• Involves periods of intense exercise paired with periods of rest or low intenisty exercise.
• Known as HIIT for short
• Intenisty of the training can be altered to suit the individual.
• The higher the intensity the shorter the period.
• Advantages-
• It burns body fat and calories quickly.
• It can be altered easilt to suit the individual.
• It can be completed relatively quicky.
• It can improve the anaerobic energy systems.
• Disadvantages-
• Extreme work can lead to injury.
• High levels of motivation are needed to complete the work.
• It can lead to dizziness and feelings of nausea.

• Used to increase Power.
• Aim of this training is to use your body weight and gravity to stress the muscles involved.
• Advantages-
• Improves physical speed and muscular strength.
• Makes the body burn lots of calories - speeds up weight loss.
• Disadvantages-
• Very high risk of injury.

• Often performed as part of a warm up or cool down.
• Used by performers who wish to improve their flexibility - dancers and gymnasts.
• Involves stretching to the limit.
• Advantages-
• It increases flexibility (the range of movement at a joint)
• It can be done by virtually everyone.
• It is relatively safe.
• Disadvntages-
• It can be time consuming to stretch the whole body.
• Some muscles are easier to stretch than others.
• Over-stretching can cause injury.

• Can involve the use of free weights, resistance machines or any object which can safely be lifted.
• Allows individuals to train  certain muscles/muscle groups.
• Advantages-
• It can be easily be adapted for different fitness aims, e.g. muscular strength or muscular endurance.
• It is relevant to all sports.
• It is relatively straightforward to carry out - you simply need something to lift.
• Strength gains can occur.
• Disadvantages-
• Heavy weights can increase blood pressure.
• Injury can occur if weights are too heavy or incorrect technique is used.
• Calculating one rep max. requires high levels of motivation.

Pre-season

• Aim is to improve general and aerobic fitness.
• Done via aerobic training.
• Aim to improve specific fitness needs so that they performer is ready for the playing season

Competive season

• Aim is to maintain fitness levels
• Performer needs to be at peak fitness.
• Work on specific skills used for their sport.

Post-season

• Aim is to rest and recover from the season.
• Performers may also continue some light aerobic training so that their fitness levels dont drop too much.