Methods of training Flashcards
Continuous training
This form of training to improve your aerobic energy system, it will improve your performance in activities where you are continually moving over a long period of time. For example, cross-country running, long distance swimming etc. The training involves running, cycling or swimming etc. continuously at a steady pace over a relatively long period of time. In order for this training to be effective you have to work for a minimum of 20 minutes inside your aerobic training zone at least 3 times per week.
Fartlek training
You can use this form of training to improve aerobic and anaerobic energy systems. This form of will improve your performance in an activity where you are continually moving but having to change pace for example, football, hockey, netball etc. This training is sometimes called speed play as there are changes in pace/intensity from jogging to sprinting to walking and changes in terrain (e.g. flat to incline to decline etc). This type of training has the advantage that it is less boring than continuous training and it can be designed to replicate the type of running required in particular activities.
Interval training
You can use this form of training to improve both aerobic and anaerobic energy systems. Therefore it can be used to make improvements in most activities. The training is divided into periods or intervals of work and rest. In order to improve the aerobic energy system (cre) the work to rest ratio is 1:1 or less. The work periods are relatively long with the performer working between 65% and 85% of their maximal effort e.g. run for 2 mins rest for 1min x10. The advantage of this training is that it allows partial recovery allowing the performer to maintain a higher level of work for longer as work-rate tends to drop gradually throughout a continuous training session. To improve the anaerobic energy systems (speed, strength, speed endurance or power) the work to rest ratio is 1: 4 or greater. The work periods are relatively short with the performer working between 85% and 100% of their maximal effort e.g. swimming front crawl, sprint a length in 20 seconds or under, rest for 100 seconds x 6. The long rest periods allow almost full recovery; this allows the intensity of the training to remain high, which is vital for improving the anaerobic systems
Conditioning training
You train through participation in the activity and it can be used to improve the aerobic & anaerobic energy systems. The training can be done through the whole game, conditioned games or drills. The main advantages are that skills and fitness are developed together. The performer is developing activity specific fitness. The training is varied which avoids the effects of boredom and the performer tends to work harder for longer as they focus on the activity rather than how fatigued they are feeling.
Isotonic training
This is when you use isotonic contractions (i.e. the muscles contract and extend) to improve your muscle strength or endurance. Press-ups, sit-ups, chins and weight lifting are all isotonic exercises. Isotonic strength training involves using heavy workloads 65% -85% of max with few reps and sets this makes your muscles grow bigger and makes your contractions stronger. This form of training would improve your performance in activities like shot putt. Isotonic endurance training involves using light workloads 40%-60% of max with many reps and sets. This does not make your muscles bigger but makes more capillaries grow around the muscle. So more oxygen reaches the muscles and they can work for longer. This form of training would improve your performance in activities like rowing.
Isometric training
Isometric contractions (i.e. the muscles contract and hold one position) produce static strength. This is the strength you need to push or pull a very heavy object or hold up a very heavy load. The bent arm hang, the wall sit are isometric exercises. This form of training would improve your performance in rugby scrum aging or gymnastics.
Plyometric Training
Plyometric training improves the anaerobic energy systems. You train explosively at maximal intensity using hopping, jumping, skipping, and throwing activities. This type of training improves speed and power it is very demanding and produces high levels of lactic acid. This type of training would improve your performance in activities such as sprinting, long jump or javelin. A training session tends to be dictated by the number of foot contacts about 100 – 200 per session depending on the performers fitness level
Circuit training
Circuit training can be constructed to improve the aerobic or anaerobic energy systems. The training consists of a set number of stations, which the performer goes round in a specific order. At each station there is a different exercise to complete. The performer either has to complete a specific number of repetitions or work for a set time at each station before moving on.
Mobility training
Mobility training is used to improve flexibility and can be active where the performer holds a specific stretch for 30- 60 seconds. Mobility training can also be passive where a muscle group is stretched by a partner. This can be taken a stage further through PNF (proprioceptive neuromuscular facilitation) where the performer contracts the muscle at the end of the stretch and then relaxes this then allows their partner to stretch the muscle further
Example of continuous training in football:
The training involves running at a steady pace for 25 minutes round the football pitch. To ensure that you are working at the correct level you must stay inside your aerobic training zone. In order to do this you can self check your pulse or wear a Polar watch heart rate monitor. The advantages of this training are that it is very simple to carry out and can be done anywhere and does not have to involve any equipment or much preparation just a stopwatch and good footwear and clothing to run in. The main disadvantages are that it does not really reflect the type of running in a game of football and it can be boring.
Example of fartlek training in football:
This training is also continuous but it involves changes of pace direction and can involve changes on running surface from flat to inclined to declined. This is a 25 minute session and involves walking, jogging, ½ pace running and sprinting. You begin by jogging the length of the pitch, then sprinting diagonally to the opposite corner, then walking the length of the pitch and finally ½ pace running diagonally to the starting corner. This continues until the 25 minute time limit is reached. The advantages of this method are similar to continuous running though it does take a little more organisation. It also has the added benefit of being less boring and it can be tailored to replicate more game like runs.
Example of conditioning training in football:
All swimming training that is pool based could also be described as conditioning as you are actually training whilst participating within the activity. This same method can be applied in other sports her are some football examples. These can either take the form of drills that use a particular skill or through games, which may be full size or have smaller numbers and may have rule changes or conditions placed upon them depending on the fitness objectives.
Pass the ball to the next corner and sprint after your pass and join the back of the queue. Continue round square for a set time or a number of laps.
Introducing more balls or getting the passer to sprint to the second, third or fourth corner can vary the practice
Condition game example:
Each team defends a row of cones (five or more). The cones are positioned at least one metre apart in a straight line, in each team’s own half of the field. Each team tries to knock over the cones of the opposing team with the ball. When a team succeeds, they place the cone back on the opponents line and, in addition, fetch one of their own cones and place it on the same line. This task must be done by the player who knocks down the original cone, the other players continue the game. Play is allowed both in front of and behind the line of cones. The game is won by the team which has the fewest cones left after a set time. A. When a player knocks down an opponent’s cone it should be brought back to the own line of cones. The winning team is then the team, which has the most cones at the end of the game.
The intensity can be varied by changing the distance between the cones or the cones can stand in small groups, a cone can only be knocked down by a first time shot. If a player who is transporting a cone between the two lines is hit by the ball the cone must be returned. The cones do not have to be placed on a line. They just have to be positioned somewhere in a team’s own half of the field. The game can be played with two balls. Or a cone can only be knocked down when all the players from the attacking team are in the oppositions half of the field.
The advantages of this type of training are that fitness and skills can be developed simultaneously. It reflects the movements of the game. It is more enjoyable and less boring so motivation stays high.
Weight training
Weights can be used to improve strength and power or muscular endurance depending on the workloads used. Heavy workloads lifted slowly with a low amount of repetitions and few sets are used to develop strength, medium workloads lifted quickly will develop power whereas lighter workloads with a high amount of repetitions and sets will develop muscular endurance. There are a huge number of different exercises that target all the different muscle groups so to construct a weight training programme you must begin with identifying which muscle groups are important in your activity. Then find appropriate exercises to develop these muscle groups. Below is an example of a strength training programme to develop upper body strength.
Circuit training example:
Circuit training can be carried out within or outside the activity and can be designed to improve a wide variety of physical and skill related aspects of fitness.
An example of a simple circuit outside the activity is shown below. The performer works for 60 seconds at each station and then has thirty seconds rest and the circuit is performed 6 times
Players working in small groups move around the playing area completing different tasks at each station for a set period of time. Groups complete the circuit twice and keep record of their score at each individual station.
This provides good feedback when applying the principle of overload to the circuit. Performance targets can be set based on the previous sessions s score.
Initial workload: 40 seconds per station / 80 seconds rest (work to rest ratio 1:2) Frequency: 1 — 3 sessions per week Intensity: 85% maximum heart rate Duration: 20 minutes +
Advantages of using circuit training: By considering various training principles a circuit can be designed to develop general or specific fitness levels. General fitness work might be appropriate during early pre-season and become progressively more specific towards the start of the season. A circuit may be short (6 stations) or long (12 stations) The total duration of each session can be adapted to suit the time available to the players. The workload can be increased progressively and individually. Each player can work at the intensity appropriate for him or her and for his or her positional responsibilities. Example: A midfielder would be expected to perform a higher number of repetitions during high intensity aerobic work than either a central defender or a goalkeeper. By alternating muscle groups or energy systems between stations a player can train for longer. As there are a set number of stations arranged prior to training organisation is easy with only simple equipment required.
