Fitness Training & Programming

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This refers to the type of training we participate in.

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Presentation transcript:

Fitness Training & Programming Methods of Training

Learning Objectives Identify the different training methods that can be included in a training session. Identify how these training methods can be suited to an individuals training goals.

Task In groups identify the training methods that you are familiar with……….. Think about what you have done in your own training sessions

AE, Strength, ME, Flexibility, Power, Speed Methods of Training To develop each component of fitness athletes, coaches, and personal trainers can’t just use one type of training – they need to use a range of appropriate training methods. AE, Strength, ME, Flexibility, Power, Speed

Training Methods Component of Fitness Training Methods Flexibility Static Dynamic Ballistic PNF Muscular Strength Muscular Endurance Power Resistance Machines (Fixed Weight) Free Weights Circuit Training Plyometrics Aerobic & Anaerobic Endurance Continuous Training Fartlek Training Interval Training Speed SAQ Hill Sprints

Training Methods in Detail

S A Q P E D G I L T Y U I C K N E S ‘Improves the athlete’s ability to perform explosive multi-directional movements’

SAQ

Continuous Training (Aerobic) Training at a steady pace, over a long distance Training for a relatively long period (30 mins +) Easy to monitor HR This method also suited for????

Identify an athlete that would use Continuous Training……..

Interval Training (Speed & AC) Repetitions of work High Speed High Intensity Rest Periods Any CV workout involving periods of work at high intensity

Identify an athlete that would use Interval Training……..

Resistance Training (Strength) Develop strength and size of skeletal muscles Used to improve muscular endurance by changing training style Body weight Fixed weight Free weight Repetitions & Sets

Strength Training Principles Muscular Strength = High Resistance & Low Repetitions Muscular Endurance = Low Resistance & High Repetitions

Flexibility Static (Passive – Assisted + Active – Individual) & Dynamic Stretching Ballistic Stretching Proprioceptive Neuromuscular Facilitation Stretching (PNF) Stretching target muscle group to limit of its range of movement. Contract muscle against partner for 6 - 10 secs. Relax muscle as your partner stretches it to a new upper limit of range of movement.

PNF Stretching

Muscle returning to normal length Power Plyometrics is designed to improve explosive power. Like most elastic tissues, muscles produce more force if they have been previously stretched. Stretching a contracted muscle makes it stronger. Eccentric Muscle Action Concentric Muscle Action Muscle returning to normal length Muscle shortening

Plyometric Training 6ft Vertical Jump

During your practical lessons you will be putting a selection of these training methods in to action before designing your own training programme.

Learning Objectives Identify the different training methods that can be included in a training session. Identify how these training methods can be suited to an individuals training goals.