types of training
DESCRIPTION
Types of Training. Create the details of your Periods by using the following information Figure out what types of training should be in each Period. Create the details of the Macrocycles (2-6 week sessions) Give an example of a microcycle for each Macrocycle. - PowerPoint PPT PresentationTRANSCRIPT
Types of Training Create the details of your Periods by
using the following information Figure out what types of training should
be in each Period. Create the details of the Macrocycles
(2-6 week sessions) Give an example of a microcycle for
each Macrocycle.
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Overview of fitness training methods and their effects
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Circuit Training
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Circuit Training exercises all major
muscle groups in one session
effective for general fitness development
intensity, volume, and rest intervals can be manipulated
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Principles of Circuit Exercise Programs
Major variables to be considered: Number of exercises Sequence of exercises Length of rest period between sets Length of rest period between circuits Types of exercises Resistance levels
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Principles of Circuit Exercise Programs
The number of exercises per muscle group depends on:
The training effect to be achieved The desired volume of work to be
completed during a training session The desired intensity of effort The structure of the program
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Principles of Circuit Exercise Programs
The trainee progresses from one exercise station to another in sequence
A given number of repetitions are performed at each exercise station
Active recovery of previously used muscles occur from station to station
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Principles of Circuit Exercise Programs
A circuit may include running laps between stations
The effect of this type of training is the development of both muscular and cardiorespiratory fitness
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Cardiorespiratory Training
1. Endurance training 2. Fartlek training 3. Interval training 4. Repetition training
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Endurance Training Also known as continuous training or slow long distance
(SLD) training
Involves training at approximately 40-60% of max. performance ability over a long distance
Typically carried out without break
Physiological benefits include enhanced aerobic capacity
Psychological benefits - increased determination and self-confidence
The major objective - to develop a solid fitness base during the preparatory season
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Fartlek Training
Endurance training method used by runners mainly during the preparatory season
Combines long slow distance training, pace/tempo training and interval training
It involves easy running, fast bursts of running of varying lengths, hill running
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Interval Training
Involves systematic alteration of exertion and recovery
a. Extensive Interval
b. Intensive Interval
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A. Extensive Interval Requires the trainee to carry out a great number
of repetitions of selected distance in one session with a recovery period equal to the work interval
Keeping the work-to-rest ratio (W:R) at 1:1-2 between intervals and 1:2-4 between sets
Each exercise is repeated 20-30 times
The repetitions are divided into several sets
The training intensity is between 60-80 percent of the trainee’s max. performance
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Intensive Interval – high intensity
Overall lower training volume than the extensive interval method
Each interval is repeated 10-20 times
Performed at 80-90 percent of the trainee’s max performance capacity
Requires longer breaks: W:R is approximately 1:2-3 between intervals and 1:4-6 between sets
Should not be implemented until a solid fitness base of aerobic training has been attained
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Repetition Training – race pace
Also known as tempo training Conducted at maximal intensity levels Used in the final preparations for competition The duration of exercise is normally longer
than in interval training Longer recovery periods are needed between
individual bouts W:R is approximately 1:5 or longer
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Combination Training
Simultaneously develop both muscular and cardiorespiratory fitness
A. Combo Circuit Training
B. Cross Training
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Combo Circuit Training
In addition to strength exercises, a circuit may include running laps between stations
Distance of the running may vary between 50-400 metres depending on the available facility and specific needs of the trainee
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Cross Training
Involves activities that offer aerobic fitness benefits similar to those offered by running.
It can also promote total body fitness and may prevent overuse injuries
Used by competitive athletes during the transition period
A. Aerobic cross training (cycling, swimming) B. Muscular endurance cross training (rowing
machine, StairMaster) C. Activity cross training (several different activities)
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Summary Physical fitness - strength, power,
endurance, flexibility, body composition, and psychomotor abilities
Cardiorespiratory endurance - enhanced through endurance, Fartlek, interval training, and repetition training
Flexibility can be improved by static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF)