Training methods

• components of fitness - health related

  • muscular strength
  • aerobic capacity (CV endurance)
  • flexibility
  • muscular endurance
  • body composition
• components of fitness - skill related

  • anaerobic power
  • agility
  • balance
  • coordination
  • reaction time
  • speed
• Comoponents of tines can be training using the following methods:

  • weight training
  • continuous training
  • fartlek training
  • interval (includes HIIT) training
  • plyometric training
  • circuit training
  • flexibility
• weight training

  weight training is used to improve static and dynamic strength, power, or muscular endurance.
• weight training involves a range of muscle group specific resistant exercise
• You can vary the intensity of weight training by changing:

  • increase weight
  • increase sets/reps
  • adjusting rest time between sets
• continuous training

  continuous training is used to improve aerobic capacity.
• continuous training involves 20+ minutes os low intensity, whole body exercise
• You can vary the intensity of continuous training by:

  • working in different heart rate zone
  • rate of perceived of perceived exertion
• Fartlek training

  Fartlek training can also be used to improve aerobic capacity
• Fartlek training blend continuous training with interval training by intermixing periods of fast and slow running/cycling/swimming
• You can vary intensity of fartlek training by changing:

  • time allocated to fast/slow sections
  • intensity gradient
• Circuit training

  Circuit training is often used to develop a range of fitness components
• Circuit training involves a range of muscle groups or sport specific exercises carried out at stations
• You can change the intensity of circuit training by changing:

  • time at each station
  • amount of exercising at each station
  • reducing rest time between stations