Methods of Training in Physical Education

METHODS OF TRAINING

Definition of Training Types

• Resistance Training
  • Isometric: Muscle contraction against an immovable resistance.
  • Isotonic: Constant weight throughout the range of movement (includes concentric and eccentric contractions).
  • Isokinetic: Constant speed of movement with variable resistance.
• Interval Training: Short bouts of exercise with periods of rest.
• Continuous Training: Sustained activity over time.
• Circuit Training: Series of exercise stations completed in a short time.
• Fartlek: Combination of continuous and interval training.
• Flexibility Training: Range of motion around a joint.
• Plyometrics: Explosive movements that enhance power.

Considerations in Training

• Type of Activity: Aerobic vs anaerobic.
• Time in Season: Pre-, mid-, or post-season.
• Time and Equipment Available.
• Fitness Level: Tailored training for individual capabilities.
• Level of Competition: Adjusting intensity based on competitive demands.

Resistance Training Principles

• Utilizing various forms of resistance to overload muscles, fostering strength development.
• Types of Resistance:
  • Body Weight
  • Free Weights
  • Machine Weights
  • Elastic Bands
  • Any external object like bricks or sandbags.

Weight Training Terms

• Repetition (Rep): One execution of an exercise.
• Set: A specific number of repetitions performed consecutively without rest.
• Repetition Maximum (Rep Max): Maximum weight that can be lifted a specified number of times.

Resistance Training Guidelines

Benefits of Resistance Training

• Enhances muscular strength, endurance, speed, and body composition.
• Improves muscle tone and mass, posture control, and strengthens connective tissues.
• Prevents muscle atrophy, especially in aging.

Types of Contractions

• Isotonic:
  • Eccentric: Lengthening during tension (e.g., tricep extension).
  • Concentric: Shortening during tension (e.g., bicep flexion).
• Isometric:
  • Muscle contracts against an immovable object without joint movement (e.g., planks).
• Isokinetic:
  • Muscle changes length at a constant speed with variable resistance (e.g., swimming breaststroke).

Interval Training

• Consists of repeated high-intensity bouts with rest or light exercise intervals.
• Key Variables:
  • Work Interval: Activity phase at a specific intensity.
  • Recovery Interval: Time between work phases, including light activity.
  • Typical ratios: Example of 1:2 means one minute of action followed by two minutes of rest.
• Types of Interval Training:
  • Long Intervals: 30 sec - 5 min; targets aerobic/anaerobic capacities.
  • Short Intervals: 3 sec - 30 sec; targets ATP-PC and lactic acid systems.

Benefits of Interval Training

• Enhances specific energy systems pertinent to sports.
• Allows for higher intensity efforts for longer periods due to rest breaks.
• Facilitates clear monitoring of progress and boosts motivation due to achievable goals.

Continuous Training

• Involves sustained activity over 20 minutes, improving cardio-respiratory and muscular endurance (aerobic capacity).
• Intensity considerations:
  • Upper limits: >80-85% maximum heart rate.
  • Lower limits: 65-70% maximum heart rate.

Benefits of Continuous Training

• Establishes a robust foundation for general fitness adaptations, allowing for enhanced training volume and recovery.
• Lowers resting heart rate and increases fat burning capacity.
• Promotes hypertrophy of slow-twitch muscles and improves aerobic ATP generation.

Circuit Training

• A series of exercise stations completed in minimal time, targeting various fitness components.
• Typically includes 5-20 stations with each lasting 45-120 seconds, repeated 2-6 times per session.

Benefits of Circuit Training

• Time-efficient and enables aerobic & strength or skill combination.
• Varied activities help sustain motivation.

Fartlek Training

• Combines continuous and interval training with unstructured intensity variations.
• Benefits include development of both aerobic and anaerobic capacities, enhanced motivation, and improved race pace.

Flexibility Training

• Measures the range of motion about a joint, specific to sport demands.
• Benefits include reduced injury risk and improved movement through a greater range of motion, allowing for stronger force application.

Types of Flexibility Training

• Static Stretching: Not ideal before activities; best post-exercise.
• Dynamic Stretching: Prepares joints through full range motion specific to activity.
• PNF Stretching: Partner-assisted, pushing muscles to full range.
• Yoga: Incorporates flexibility, strength, balance and offers psychological benefits.

Plyometrics

• Develops speed and power through rapid, weight-bearing exercises.
• Focuses on neuromuscular coordination and carries a risk of injury if improperly performed.
• Benefits include enhancing sport-specific power with minimal equipment.

Summary of Training Methods by Fitness Components