Transcript methods of training - Miss McAvoy`s L2 PE Wiki

METHODS OF
TRAINING
This refers to the type of
training we participate in.
CONTINUOUS
Continuous training involves continuous activity at an
intensity where a person can keep performing without
fatiguing rapidly.
Various forms of continuous training include: Running,
Swimming, Cycling, Power Waking, Rowing, Paddling.
To achieve aerobic benefit, a person should aim to
work with their heart rate elevated to a steady state for
at least 20 MINUTES and should aim for at least 3
sessions a week.
FARTLEK
Fartlek is a Scandinavian word which means ‘SPEED
PLAY’ and involves continuous activity, but with bursts
of speed added in.
It can also involve changing the terrian and
conditions in which you train. Obviously it primarily
works the aerobic system, but also brings in the
anaerobic systems.
Activity: Design a Fartlek session for a Triathlete who
is in week 7 of a 10 week training programme.
RESISTANCE (WEIGHT) TRAINING
This involves using weights and machines to provide
extra resistance, and enables a person to target
specific muscle groups.
The equipment varies from ‘free weights’ to
sophisticated machines that vary the resistance or
difficult muscle groups. Weight training can be used
to develop
Strength
Power
Muscular endurance
INTERVAL
Interval training involves having alternate work and
rest periods . To make the best use here you have a
structured programme with set work times or
distances and set rest times. You can vary the work
outs to suit your own goals or current fitness levels as
there are many variable factors. You could change the
Length of the work session
The length of the rest period
The intensity during the work period
The number of repetitions
Long Interval essentially has longer work periods, but at
a lower intensity. As the work period is at a lower
intensity, the work/rest ratio is less.
Short Interval is basically sprint training at maximum
intensity, with a higher work/rest ratio.
Work period
Intensity of work
Recovery time
Work/rest ratio
Repetitions
Examples
Long interval
15 sec – 3 min
80 – 90%
30 sec – 3 min
1:1 – 1:2
3 to 20
4 x 800m in 2.20
with 3 mins rest
in between
Short Interval
1 – 15 sec
100%
1 -2 mins
1:5 – 1:10
5 to 15
10 x 40 metres
with start every
minute
CIRCUIT
Circuit training uses the work / rest theory but consists of a
series of different exercises that concentrate on different
muscle groups.
This works very well in a gym with large numbers of participants
able to use the equipment and space well, while still allowing
individuals to work at their own level.
The workout can be varied greatly to suit the aims of the
participants, whether their goals are geared mainly towards
strength, power or muscular endurance, even endurance to a
lesser extent.
You could even build in components such as agility or sports
skills.
CALISTHENICS
Calisthenics are essentially exercises that
do not require equipment.
Easy examples are things like press ups,
sit ups and squat thrusts.
The advantage of a planned programme of
calisthenics is that it can be done
anywhere as there is no equipment
required.
PLYOMETRICS
Plyometrics are essentially jumping or
‘bounding’ exercises that use the
natural ‘stretch reflex’ within the muscle
to recruit all muscle fibres for a maximal
contraction.
They are particularly good for
developing explosive actions and
therefore for developing power.
The exercises include such things as
‘depth jumps’ and bounding.
FLEXIBILITY
Flexibility training is stretching to increase the resting length of
muscles and improve the extent of a joint movement. Flexibility
training is most effective and best done when the muscle is
warm.
There are three types of flexibility training - static, dynamic and
PNF.
1
Static, as the name suggests, is holding a muscle at
its full length without moving. You need to hold
this
full stretch for at least 10 seconds.
2 Dynamic is moving, where you take a joint or muscle to
its full stretch, but keep moving. There is a danger here
that you could move too quickly or strongly and take the
stretch beyond the limit and damage a muscle or
ligament about a joint.
3 PNF (Proprioceptor Neuro-Muscular Facilitation) tries to
slowly overcome the stretch reflex and take the muscle
fractionally beyond its accepted length. It involves
taking the muscle to its full stretch, then slowly building
tension against a resistance. After several seconds of
strong pushing, relax and take the muscle to a slightly
greater stretch. This can be repeated several times.