types of training

• what is circuit training?

  • a series of exercises performed one after another with a rest inbetween
  • it involves exercises being organised into different stations
  • each station can be completley different from the next
  • completion of all the stations is 1 circuit
• what needs to be considered when planning circuit training?

  • who the circuit is for and what their levels if fitness are
  • what sport is it specific to
  • what fitness component is it aiming to improve
  • what space and equipment is required
  • how many people need to be accomodated
  • work to rest ratio
  • how many times circuit will be repeated
• advantages of circuit training

  • exercises can be simple or complex
  • circuit can be manipulated to train different things
  • can be varied to suit age and fitness levels
  • easy to monitor and apply progressive overload
• disadvatages of circuit training

  • appropriate amount of space required
  • may require specialist equipment
  • difficult to gauge an appropriate work to rest ratio at the beginning
• continous training

  • involves using your heart rate as a guide
  • improves cardiovascualr endurance
  • improves your ability to work without suffering fatigue and then your stamina will improve
• when doing continuous training you should be working between 60 and 80 % of your max heart rate in your aerobic training zone
• continous training is known as steady state exercise and involves working at a constant rate or intensity
• advantages of continuous training

  • can be done with little or no equipment
  • improves aerobic fitness
  • running can happen virtually anywhere
  • it is simple to do as you do the same movements over and over again
• disadvantages of continuous training

  • it can be boring/ tedious
  • it can cause injury due to repeated contractions as stress is on the same joints all the time
  • it can be time consuming
  • doesnt always match the demands of the sport
• calculating correct intensity for continuous training

  • have to stay withing aerobic training zone
  • maximum heart rate = 220-age
  • aerobic training zone = 60 - 80 % max heart rate
• Fartlek training

  • a form of speed play
  • improves cardiovascular endurance
  • involves running on different terrains and inclines
  • can be used to train both aerobic and anaerobic systems depending on intensity
  • mimics game play and can help to avoid tedium
• Interval training

  • involves alternating periods of work with periods of rest or very low intensity exercise
  • the higher the intensity, the shorter the period of work
• main characteristics of interval training

  • short bursts of extreme effort
  • with rest periods
  • alternating work and rest
  • work to rest ratio depends on ability and training focus
• Short high intesity periods of work in interval training will help to improve anaerobic systems
• Longer lower intesity work periods will help to improve the aerobic system
• HIIT

  • can benefit both aerobic and anaerobic systems because although each work period is anaerobic, the overall length of the session is aerobic which is good for games players
• what components of fitness does interval training target?

  • cardiovascular endurance
  • muscular endurance
  • power
  • speed
  • agility
• advantages of interval training

  • burns fat and calories quickly
  • easily altered to suit individual needs
  • can be completed quickly
  • can improve aerobic and anaerobic systems
• disadvantages of interval training

  • extreme work can lead to injury
  • requires high levels of motivation
  • can lead to dizziness/ nausea
• Plyometric training

  • type of training used to increase power
  • uses bodyweight and gravity
  • aims to cause stress to the muscles in a way that promotes rapid adaptation
  • uses eccentric and concentric muscle contractions
  • very high intenisty movement
• advantages of plyometric training

  • excellent way to increase power
  • can be adapted to suit the movements required in specific sports
• disadvantage of plyometric training

  • can result in injury due to stress placed on muscles or joints
• • plyometric exercises are characterised by powerful muscle contractions in response to rapid stretching of the muscles
  • the further the muscles is stretched concentrically, the harder it iwll recoil eccentrically
• static stretching

  • stretching as far as possible to your limit
  • holding the stretch isometrically (still) for 30 seconds
  • avoid overstretching as injury can occur
  • take care to use correct technique and avoid dangerous stretches
  • targets flexibility