TYPES OF TRAINING

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STATIC STRETCHING

---Stretch carried out and held (isometric contraction)

Advantages:See the source image

  • Greater range of movement                                                     
  • Flexibility 

Disadvantages:

  • Injury from overstretching

E.g. Runners stretch to get a wider stride meaning a faster speed in the race.

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CONTINUOUS TRAINING

---Any activity sustained without rest, repeated over and over.

E.g. Running, Walking, Rowing, Swimming (Steady state exercise) - large muscle groups performing repetitive movements.

Advantages:

  • Improves aerobic exercise                                                        
  • No equipment needed

Disadvantages:

  • Could cause injury
  • Could get boring

E.g. CALCULATE MAXIMUM HEART RATE= 220 - THEIR AGE

       CCALCULATE AEROBIC TRAINING ZONE (60-80% OF MAXIMAL HEART RATE)

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INTERVAL TRAINING

(HIIT TRAINING)

---Alternating periods of work, woth periods of rest. Intense.

Advantages: 

  • Burns body fat/ calories
  • Relatively quick

Disadvantages:

  • Can get injured from high intensity
  • Leads to dizziness and nausea feeling

E.g. Training is good for footballers 

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WEIGHT TRAINING

---Free weights, Resistance Machines, any liftable objects.

-One Rep= (one lift up and down)       -One Set= (completion of number of reps)

Advantages:

  • Relevant to all sports
  • Strength gains can occur

Disadvanatges:

  • Expensive
  • Heavy weights can increase blood pressure
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FARTLEK TRAINING

(SPEED PLAY)

---Fast, Slow e.g. sprint, jog, walk, 

-Different terrain= Shingle, Grass etc.

Advanatages:

  • No equipment needed

Disadvantages:

  • Could be injuries
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PLYOMETRIC TRAINING

---Increase of power

'STRENGTH X SPEED'

Advantages:

  • Increase power
  • Requires littile or no equipment

Disadvantages:

  • (DOMS) Delay Onset Muscle Soreness
  • Over stress the joints/ muscles resulting in injury
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CIRCUIT TRAINING

---Common, different componenets/ body parts/muscle, stations.

E.g. Bicep circuit

Advantages:

  • Incredibly adaptable
  • varied to suit fitness level/ age

Disadvantages:

  • Appropriate amount of space is required
  • Requires equipment

E.g. A footballer uses this to develop different componenets of fitness.

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EXTRA- ALTITUDE TRAINING

---High altitude= LESS oxygen= Body will work harder

Advantages:

  • Athletes work aerobically, CANNOT work WITHOUT oxygen for a long period of time.

Disadvantages:

  • Feel ill with not much oxygen
  • Red blood cell count starts to decrease
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