Studied by 4 people
Training methods
Different ways to train that achieve different outcomes and goals for athletes.
Continuous Training
Involves non-stop activities like running, cycling, or swimming for at least 20 minutes. Also improves cardiovascular functions and aerobic
Fartlek
A training method that combines continuous work with bursts of speed and lower intensity activities. It trains both aerobic and anaerobic fitness components. e.g. AFL and soccer
interval Training
Training method with periods of work followed by periods of rest.
Three types of intervals
Long
Intermediate
Short
Long Interval
Targets aerobic energy system
Intensity- 75-85% HR max
Duration: 1 to 4 minutes
work : rest= 1 : 1
e.g. mid fielder of soccer and afl 800m
Intermediate Interval
Targets mainly Anaerobic glycolysis system and a bit of aerobic energy system
Intensity- 85%+ HR max
Duration: 15secs → 1 minute
work : rest= 1 : 3
E.g. 200m, forwards or backs of soccer and Afl (some rest, some intensity)
Short Interval
Targets Atp-pc & Anaerobic glycolysis system a
Intensity- max Hr
Duration: 5 → 15secs
work : rest= 1 : 4/5 (15 second → 1 minute rest)
E.g. soccer goalie, 25 minute swim, 100m
Resistance training
Training method that involves lifting weights to build strength and muscle.
Slow twitch and fast twitch fibers
Slow twitch fibers used at low intensity
Fast twitch fibers used at high maximal intensities
Muscular power
Developed using light resistance at 30% - 60% repetition max
Completed as fast as possible with 1- 3 sets
Muscular strength
Using heavy resistance at 70%- 80% RM at a slow to moderate pace
8-12 reps all sets are 1-3
Muscular endurance
Using moderate resistance at 40% - 60% RM at a slow to moderate pace
15-25 reps
Muscular hypertrophy
using heavy resistance at slow to moderate pace
8- 12 reps
Speed training
Training method that combines short interval training with technique development to improve speed. ( running, swimming, riding)
Plyometrics Training
Training method that involves rapid muscle contractions to improve speed, agility, and power.
train max 2 times a week due to high risk of injury
Circuit Training
Training method where performers rotate through different activity stations.
Fixed-time Circuits
Performers complete as many repetitions of an exercise at each station in an allocated time.
Fixed-load Circuits
Every performer completes a pre-determined number of repetitions at each station.
Individual-load Circuits
Each performer completes a percentage of their maximum number of repetitions at each station.
Core-strength Training
Training method that improves core strength and stability, involving exercises like Pilates and Swiss ball exercises.
Flexibility Training
Training that improves flexibility and has benefits such as enhancing speed, strength, and power development, reducing the likelihood of injury, improving posture, reducing muscle soreness, and relieving stress and tension.
Static Stretching
A type of flexibility training where a joint is taken through its range of motion and held in a stretched position for 20+ seconds.
Dynamic & Ballistic Stretching
Types of flexibility training where a joint is moved through its range of motion with controlled movement/momentum (dynamic) or with greater speed/force applied (ballistic).
