U4 VCE PE TRAINING METHODS

continuous, fartlek, interval, HIIT, plyometric, resistance, circuit, flexibility training

continuous training

performed at same intensity no rest period for extended period of time. To improve aerobic ATP production by inc. aerobic power, vo2max and LIP.

• muscular endurance also trained bc of repeated muscular contractions

• continuous training should be used w same muscle movements from activity analysis

• running, swimming, cross skiing, rowing, tempo training, LSD

FREQ → 3x per wk

INT → 70-85% mHR or up to LIP (aerobic training zone)

TIME → 20min minimum, up to 1-2hrs

TYPE → whole body actions replicate activity analysis

fartlek training

form of continuous training w regular changes in speed or resistance (can be planned or random surges). Alternating intensities

• activates anagly system during surges working above LIP for short period of time helping develop lactate tolerance AND trains vo2 max same time aerobic es

• resembles intermittent sports

Interval training broad

repeated periods of work followed by periods of rest.

• can be implemented in circuit training

• targets FC and related ES

ADVANTAGES:

• highly specific to intermittent team sports (netball, soccer, hockey, tennis)

• can incorporate other training methods to add variety

• all 3 systems can be developed by varying w:r

long interval training

AKA aerobic int training. Aim to improve aerobic es & aerobic power, muscular endurance.

• work intervals longer than 80s, no h+ accumulation

• for whole body activities like 1500m runners or midfielders

• work close to LIP to work at higher intensities aerobically

INT → 80-85%mHR

ES → aerobic

TARGETS → st fibre, 2a ft

PURPOSE → imp aerobic power, muscular endurance

TIME → 60s-4min

W:R → 1:1, 1:2, 2:1 or greater

SETS & REPS → 2×2-4

HIGH INTENSITY INTERVAL TRAINING/HIIT

• produce higher lvls of endurance performances w less time commitment, and inc training adherence

• recovery → passive recovery then do more reps,

• UNIMODAL EXERCISES → running, cycling, rowing

INT → 90-100%mHR

TIME → 30s-4mins

ES → aerobic

TARGETS → st, 2a ft

PURPOSE → aerobic

W:R → 1:1, 2:1

SETS & REPS → 1+x4-6

intermediate interval training

imp anagly system and muscular endurance.

• small rest periods with short duration effort at high intensity

• good for sports w repeat sprint efforts eg midfield players

INT → above LIP 85%mHR

TIME → 10-60s

ES → anagly

TARGETS → 2a ft

PURPOSE → speed, muscular endurance, anaerobic capacity

W:R → 1:3, 1:4

SETS & REPS → 2X6-10

short interval training

imp performance & recovery of the atp-cp system.

• good for sports with repeat sprint efforts thatre explosive, shuttle runs

INT → maximal, explosive

ES → atp-cp

TARGETS → 2b ft

PURPOSE → agility, speed, muscular power

W:R → 1:6 higher

TIME → 3-10s

SETS & REPS → 3×6-15

Plyometric training

Powerful actions that involve rapid eccentric contractions followed by concentric contractions. To imp muscular power.

• eccentric contractions creates stored/potential energy and is transferred as kinetic energy

• myotatic reflex (stretch response) protects muscle & tendons from being overstretched and injury. Stimulates opposing contraction to stretched muscle, greater stretch greater force bc more motor units

• has high neuromuscular stress load

low stress → 1 day recovery → skipping, ankle bounces, tuck jump

mod stress → 1-2day recovery → stair jumps, short jumps

high stress → 2day recovery → hops, bounds

very high stress → 3days recovery → depth jumps

• can also do plyo push ups, chest passes

resistance training

working against a resistance (body weight, external force) to develop muscular strength/power/endurance.

• free weights, hydraulic resistance machines, resistance bands, own body weight

• volume is weightxsetsxreps

• RM → 1rm is 100%, 2rm 96%, 3rm 92% etc.

• usually strength is the base to build power, endurance. But if theres no strength, endurance needs to be built first.

• isolated exercise is 1muscle group (calf raise, bicep curl), compound exercise is multiple (medicine ball floor slam, leg press)

muscular hypertrophy - resistance training

enhancement of muscle size before muscular strength, power, endurance.

load → 60-80%1RM for beginner, 70-100% for advanced

sets → 1-3 for beginner, 3-6 for advanced

reps → 8-12 reps for beginner, 1-12 for advanced

rest → 2-3min for higher intensity, 1-2min for lower intensity (light loads)

muscular strength - resistance training

develop peak force in single effort. Heavy loads & low reps (depends on beginner)

load → 60-80% 1RM for beginner, 80-100% for advanced

sets → 1-3 set for beginner, 2-6 set for advanced

reps → 8-12 for beginner low weight, 1-8 rep for advanced heavier weight

rest → 2-3min, 1-2min for low int

slow tempo

muscular power - resistance training

light load of 30-60% 1rm, 3-6reps beginner or 1-6 advanced

sets is 1-3 beginner or 3-6 for advanced

rest 2-3min high intensity, 1-2min low intensity

fast tempo

muscular endurance - resistance training

load → 40-70%1rm, 30-80% advanced

sets → 2-4 sets beginner, multiple sets for advanced

reps → 10-15 beginner, 10-25 advanced

rest → 1-2min

moderate tempo

circuit training

training involving variety of diff exercises rotation. Usually 10 exercises and can involve diff training methods. There is rest periods after each exercise.

• exercises arranged so muscle groups have time to recover eg do upper body then next exercise is lower body but can be upper again if the aim is to develop muscular endurance or anaerobic capacity.

adv

• specific, can target multiple fc, cost & time effective, variety, many can participate

disadv

• if its group, some ppl cant do same load bc of fitness levels, atpcp system needs long rest periods and can extend duration of session, generic fixed time and load circuit training

diff types of circuit training

individual load → specific & tailored to individual needs

• each exercise is tailored to indiv. Usually long rest periods

fixed load → resistance, certain no. of reps of exercise in set time.

• adv can lvl out playing field if group training

• disadv diff skill lvls if group training

fixed time → as many exercises possible in set time period

• fixed time & load good for group training and levels out fitness levels

flexibility training

to improve range of motion at joints, stretch muscles & connective tissues at joint.

benefits

• inc. range of motion, improve mobility/agility, reduce muscle tightness, improve neuromuscular coordination

types of flexibility training

1. static

2. proprioceptive neuromuscular facilitation PNF

3. dynamic

4. ballistic

static flexibility training

involves stretching body parts through full range of motion and holding it in position 10-20s.

• hamstring, shoulder, groin

• usually done in a cool down cause muscles r pliable still, reduce DOMS, return to elastic state, dec venous pooling, remove accumulated metabolic by-products

PNF flexibility training

involves stretching body parts & muscles through full range of motion passively then contracting muscle against resistance (isometric contraction). Inc actively by subject or passively by partner.

• can use a partner or resistance band. WANT OVERLOAD? DO THICKER BAND

adv

• better than static stretching

disadv

• can lead to injury

dynamic flexibility training

involves diff rates of movement and gradually inc from slow to fast, stretching muscles in a controlled way, mimics whats going to be performed in game

• happens in warm up to bring about acute body system responses

adv

• replicates game movements, inc range of motion, inc hr & rr & muscle temp, reduces injury risk

disadv

• can lead to injury

ballistic flexibility training

involves rapid & repeated bouncing movements, using momentum of body to force joint beyond normal range of motion.