TYPES OF TRAINING

• CIRCUIT TRAINING


  a flexible form of training in that it can be organized in a way to train many different components of fitness or to train a specific aspect

  • involves different exercises
• advantages of circuit training


  • can be suit to fitness level/age
  • easy to monitor what or how you're doing
  • wide range of choice
• disadvantages of circuit training


  • a large amount of space is required
  • may require specialist equipment
• CONTINUOUS TRAINING


  exercising for a sustained period of time without rest, it improves cardiovascular fitness and is sometimes referred to as 'steady state' training

  • uses your heart rate as a guide
  • working without a rest for 20 minutes or more
• advantages of continuous training


  • can be done with little to no equipment
  • improves aerobic fitness
  • simple to do
• disadvantages of continuous training


  • can be time consuming
  • boring and tedious
  • doesn't always meet the demands of the sport
• FARTLEK TRAINING


  generally used to improve cardiovascular endurance and is more varied than continuous training

  • speed is altered through out
  • exercise is being incorporated into the activity
• advantages of fartlek training


  • good for reaching demands of the sport
  • easily adapted for levels of fitness
• disadvantages of fartlek training


  • easy to skip the difficult parts
  • can be difficult to see how hard someone it trying
• INTERVAL AND HIGH INTENSITY TRAINING


  interval: training method that incorporates periods of work followed by periods of rest

  high intensity: exercise strategy alternating periods of short intense anaerobic exercise with less intense rest periods
• advantages of interval and high intensity training


  • burns body fat and calories quickly
  • easily altered to suit the individual
  • can improve the anaerobic and aerobic energy systems
• disadvantages of interval and high intensity training


  • extreme work can lead to injury
  • need high levels of motivation
  • can lead to nausea
• PLYOMETRIC TRAINING


  training that's used to increase power
• advantages of plyometric training


  • allows muscles to generate force
  • improving power and explosive movements
• HIGH ALTITUDE TRAINING


  you train at high elevations in sports, there's less oxygen in the air and the workout will feel more difficult and you will get tired more quickly

  • can improve your endurance during exercise
  • increases you aerobic capacity
• advantages of high altitude training 


  • creates more red blood cells in the body
  • can carry vast amounts of oxygen
  • benefits endurance athletes
• disadvantages of high altitude training


  • can be difficult to complete training
  • costs a lot of money
  • altitude sickness
  • benefits are lost quickly
• STATIC STRETCHING


  you stand, sit or lie still and hold a single position for a period of time
• WEIGHT TRAINING


  form of training that uses progressive resistance against a muscle group

  • weight / resistance
  • need to use the right form / technique
  • use progressive overload to increase strength
• advantages of weight training


  • can easily be adapted for different aims
  • boosts energy levels
  • relevant to all sports
  • straight forward
• disadvantages of weight training


  • can cause muscle / joint damage if not carried out correctly
  • starting too young can cause damage to your bones