Types of training

• Circuit training:

  • different exercises at different stations
  • works different muscle groups/CoF

  A:

  • easily completed
  • able to be varied to suit needs
  • work to rest ratio 2:1

  D:

  • a lot of space needed
  • may need special equipment
• Continuous training:

  • steady state exercise
  • repeated activity without rest
  • improve CVE
  • working at constant speed/intensity

  A:

  • little to no equipment
  • improved aerobic fitness
  • simple

  D:

  • tedious
  • can cause injury
  • does not always match demands of sport
• Fartlek training:

  • speed play
  • different intensities on different terrains
  • periods of fast work with periods of short work
  • improves CVE
• High altitude training:

  • 2000m above sea level
  • Aerobic training
  • less oxygen in air, so oxygen carrying capacity reduced - body makes more red blood cells to carry oxygen

  A:

  • benefits endurance athletes

  D:

  • difficult to complete
  • altitude sickness
  • benefits are lost quickly
  • costly
• Interval training:

  • periods of work with periods of rest
  • HIIT training - aerobic and anaerobic

  A:

  • burn fat quickly
  • altered easily
  • completed quickly
  • improve anaerobic and aerobic systems

  D:

  • intense work = injury
  • high levels of motivation needed
  • dizziness and nausea
• Plyometric training:

  • increases power
  • use body weight to stress muscles involved

  A:

  increases power

  little to no equipment

  D:

  • overstress joints
  • DOMS
• Static stretching:

  • stretch is held - isometric
  • increases flexibility
  • benefits all athletes
  • overstretching can lead to injury
  • need correct technique
  • sport appropriate stretches
• Weight training:

  • used by anyone
  • 70% above one rep max trains strength - vice versa
  • correct technique needed
  • rest periods
  • strength - high weights, low reps - 6 sets of 4 reps
  • ME - low weights, high reps - 3 sets of 12-15 reps