training methods

continuous training

exercising at a constant rate - improves cardiovascular fitness and muscular endurance - good for training aerobic sports like long distance running - easy to do - helps prepare for sports where you have to play for along time - however it only involves aerobic activity - can be boring

fartlek

changing the intensity over different intervals by changing speed or terrain - good for cardiovascular fitness and muscular endurance - improves speed - mix of aerobic and anaerobic - good for sports with diff paces - adaptable to sports - lacks structure easy to skip hard parts

interval training

fixed patterns of high intensity with either low intensity or rest - strict structure - improves cardiovascular fitness and anaerobic fitness and speed - good for sports where you have random spurts of fast movement like rugby - easily adapted - is exhausting

resistance training

can use weights or body weight - used to develop strength and muscular endurance - its anaerobic training so good for anaerobic sports - increases strength/power - can train by contracting your muscles to create movement or by increasing the tension in a muscle without changing the length - easily adaptable - puts muscles under high stress levels

circuit training

exercises done between stations - can be used for aerobic and anaerobic activities - can be designed to match individual needs - variety keeps it interesting - takes long to set up

plyometric training

trains muscular power - improves speed - how high you can jump of a box- lengthening and shortening - only training that directly improves power - very demanding

fitness classes

aerobics - doing aerobic exercises with music - improves cardiovascular fitness strength and flexibility

body pump - workout containing weights improves strength muscular endurance and cardiovascular fitness

ways to prevent injury

check equipment/facilities - play by the rules - use the correct clothing/equipment - structure the training correctly

3 steps to a warm up

raise your pulse - stretching - practice actions

3 steps to a cool down

gentle exercise to get rid of lactic acid build up - stretching to relieve soreness