Fitness training methods

• Training methods for flexibility

  Static active - performer applies internal force to stretch and lengthen muscle

  static passive - requires help of other person/object e.g. wall to apply external force to stretch

  PNF - use of partner or immovable object to stretch muscle, then holding for 6-10 seconds using isometric muscle contractions to inhibit stretch reflex
• Muscular strength training methods

  Free weights and fixed resistance machines - high reps low loads
• Aerobic endurance training methods

  Continuous training - steady pace and moderate intensity for period of 30 mins

  Fartlek training - intensity of training is varied by running diff speeds and/or diff terrain

  Interval training - decrease number/length of rest periods and increase intensity

  Circuit training - use number of stations completed in succession w/ minimal rest periods to develop AE
• Speed training methods

  Resistance drills - hill runs, parachutes, sleds, bungee ropes, resistance bands

  Acceleration sprints - pace gradually increased from standing/rolling start to jogging, striding then max sprint.

  Interval training - high intensity work periods, increasing number of rest periods and increasing work intensity
• Muscular endurance training methods:

  free weights and fixed resistance machines - high reps low loads.

  circuit training - using body resistance exercises or weights w/ low loads high reps
• agility training methods

  speed agility and quickness training (SAQ) - drills used to develop physical ability and motor skills
• power training method

  plyometrics - lunging, bounding, incline press-ups, barrier hopping and jumping
• balance training methods


  use of specific training exercises that require balancing on a reduced size base of support
• coordination training methods

  use of training exercises using two or more body parts together