DIFFERENT METHODS OF TRAINING

ISOTONIC CONTRACTION (DISTINCT MOVEMENT) WHEN THE MUSCLE CONTRACTS, SHORTENING OR LENGTHENING OCCURS DURING THE CONTRACTION, WITH ASSOCIATED MOVEMENTS OF BODY PARTS. ECCENTRIC IS WHEN THE MUSCLE LENGTHENS AND CONCENTRIC IS WHEN THE MUSCLE SHORTENS. (AGONIST). THE LEG MUSCLES ARE WORKING CONCENTRICALLY WHEN WE WALK UP STAIRS AND THEY WORK ECCENTRICALLY WHEN WE WALK DOWN STAIRS. WHEN THE MUSCLE CONTRACTS, SHORTENING OR LENGTHENING OCCURS DURING THE CONTRACTION, WITH ASSOCIATED MOVEMENTS OF BODY PARTS. ECCENTRIC IS WHEN THE MUSCLE LENGTHENS AND CONCENTRIC IS WHEN THE MUSCLE SHORTENS. (AGONIST). THE LEG MUSCLES ARE WORKING CONCENTRICALLY WHEN WE WALK UP STAIRS AND THEY WORK ECCENTRICALLY WHEN WE WALK DOWN STAIRS.

ISOMETRIC CONTRACTION MUSCLE CONTRACTS BUT STAYS IN A FIXED POSITION – BICEP CURL OR RUGBY SCRUM, LATERAL HANG. THERE IS TENSION, BUT NO CHANGE IN ITS LENGTH, WORKING AGAINST A RESISTANCE THAT IT CANNOT OVERCOME. MUSCLE CONTRACTS BUT STAYS IN A FIXED POSITION – BICEP CURL OR RUGBY SCRUM, LATERAL HANG. THERE IS TENSION, BUT NO CHANGE IN ITS LENGTH, WORKING AGAINST A RESISTANCE THAT IT CANNOT OVERCOME. ONLY HAS A LIMITED PLACE IN STRENGTH TRAINING – IT DOES NOT DEVELOP POWER OR STRENGTH ENDURANCE. ALSO, IT DOES NOT DEVELOP CARDIO-VASCULAR FITNESS. ONLY HAS A LIMITED PLACE IN STRENGTH TRAINING – IT DOES NOT DEVELOP POWER OR STRENGTH ENDURANCE. ALSO, IT DOES NOT DEVELOP CARDIO-VASCULAR FITNESS.

ISOKINETIC CONTRACTION WHEN THE CONTRACTION OCCURS WHEN THE TENSION OF THE MUSCLE REMAINS VERY HIGH THROUGHOUT THE WHOLE OF THE MOVEMENT – FOR EXAMPLE THROWING DISCUS OR SHOT. WHEN THE CONTRACTION OCCURS WHEN THE TENSION OF THE MUSCLE REMAINS VERY HIGH THROUGHOUT THE WHOLE OF THE MOVEMENT – FOR EXAMPLE THROWING DISCUS OR SHOT.

TASK – DO TABLE WITH EXAMPLES TASK – DO TABLE WITH EXAMPLES ISOTONIC MOVEMENT ISOMETRIC ISOKINETIC PRESS UP SCRUM THROWING ISOTONIC MOVEMENT ISOMETRIC ISOKINETIC PRESS UP SCRUM THROWING USE TEXT BOOK TO HELP GAIN EXAMPLES USE TEXT BOOK TO HELP GAIN EXAMPLES

TASK…… WRITE IN DETAIL ABOUT THE DIFFERENT MAIN METHODS OF TRAINING INCLUDING SPECIFIC EXAMPLES, AND DISCUSS THE ADVANTAGES AND THE DISADVANTAGES OF EACH. WRITE IN DETAIL ABOUT THE DIFFERENT MAIN METHODS OF TRAINING INCLUDING SPECIFIC EXAMPLES, AND DISCUSS THE ADVANTAGES AND THE DISADVANTAGES OF EACH. CONTINUOUS TRAINING CONTINUOUS TRAINING INTERVAL TRAINING INTERVAL TRAINING FARTLEK FARTLEK CIRCUITS CIRCUITS WEIGHT TRAINING / REPITITIONS WEIGHT TRAINING / REPITITIONS CROSS TRAINING CROSS TRAINING HOMEWORK HOMEWORK DO TASK ON P64 DO TASK ON P64

WEIGHT TRAINING POSSIBLE TO STRENGTHEN DIFFERENT MUSCLES WHILST PERFORMING DIFFERENT EXERCISES USING RESISTANCE. USED FOR ANY SPORT. MUSCLES AND BE USED CONCENTRICALLY OR ECCENTRICALLY. POSSIBLE TO STRENGTHEN DIFFERENT MUSCLES WHILST PERFORMING DIFFERENT EXERCISES USING RESISTANCE. USED FOR ANY SPORT. MUSCLES AND BE USED CONCENTRICALLY OR ECCENTRICALLY.

INTERVAL TRAINING DISTINCT PERIODS OF REST BETWEEN BOUTS OF EXERCISE. RUNNING 200M WITH 30 SECS RECOVERY AND PERFORM 6 TIMES. CAN DEVELOP BOTH AEROBIC AND ANAEROBIC SYSTEMS. YOU WILL ALSO GO INTO OXYGEN DEPT. THIS OFFERS AN ENTIRELY CONTROLLED AND DELIBERATELY PLANNED FORM OF TRAINING. YOU CAN CONROL PACE, DISTINCT PERIODS OF REST BETWEEN BOUTS OF EXERCISE. RUNNING 200M WITH 30 SECS RECOVERY AND PERFORM 6 TIMES. CAN DEVELOP BOTH AEROBIC AND ANAEROBIC SYSTEMS. YOU WILL ALSO GO INTO OXYGEN DEPT. THIS OFFERS AN ENTIRELY CONTROLLED AND DELIBERATELY PLANNED FORM OF TRAINING. YOU CAN CONROL PACE, DISTANCE AND NUMBER OF REPITIONS. DISTANCE AND NUMBER OF REPITIONS.

FARTLEK SPEED PLAY OVER VARYING TERRAIN. IT IS AN EFFECTIVE WAY TO REDUCE BORDOM AND INCREASE ENJOYMENT. WOODLAND, BEACH CAN BE USED – BEST TRAINING FOR GAMES PLAYERS! SPEED PLAY OVER VARYING TERRAIN. IT IS AN EFFECTIVE WAY TO REDUCE BORDOM AND INCREASE ENJOYMENT. WOODLAND, BEACH CAN BE USED – BEST TRAINING FOR GAMES PLAYERS!

CIRCUIT TRAINING EXCELLENT FOR MUSCULAR ENDURANCE – SET STATIONS OF EXERCISES DONE OVER A PERIOD OF TIME. EACH STATION IS DESIGNED TO EXERCISE A PARTICULAR MUSCLE GROUP. CIRCUITS CAN BE DONE IN MANY DIFFERENT WAYS AND CAN BE DESIGNED TO MEET THE DEMANDS OF PARTICULAR SPORTS. THE SELECTION OF AN APPROPRIATE REST OR RECOVERY INTERVAL IS ESSENTIAL IN THE ORGANISATION OF AN EFFECTIVE CIRCUIT. EXCELLENT FOR MUSCULAR ENDURANCE – SET STATIONS OF EXERCISES DONE OVER A PERIOD OF TIME. EACH STATION IS DESIGNED TO EXERCISE A PARTICULAR MUSCLE GROUP. CIRCUITS CAN BE DONE IN MANY DIFFERENT WAYS AND CAN BE DESIGNED TO MEET THE DEMANDS OF PARTICULAR SPORTS. THE SELECTION OF AN APPROPRIATE REST OR RECOVERY INTERVAL IS ESSENTIAL IN THE ORGANISATION OF AN EFFECTIVE CIRCUIT.

CONTINUOUS TRAINING LONG DISTANT RUNNING, SWIMMING OR CYCLING, OR WHEN EXERCISES ARE CONTIUOUSLY DONE OVER AND OVER AGAIN. LONG DISTANT RUNNING, SWIMMING OR CYCLING, OR WHEN EXERCISES ARE CONTIUOUSLY DONE OVER AND OVER AGAIN.

CROSS TRAINING CROSS TRAINING IS A MIXTURE OF TRAINING. FOR EXAMPLE, CONTINUOUS TRAINING MAY INVOLVE LONG DISTANCE SWIMMING, RUNNING AND CICUIT TRAINING TO GET THE SAME EFFECT. HOW MIGHT A SPRINTER USE CROSS TRAINING? CROSS TRAINING IS A MIXTURE OF TRAINING. FOR EXAMPLE, CONTINUOUS TRAINING MAY INVOLVE LONG DISTANCE SWIMMING, RUNNING AND CICUIT TRAINING TO GET THE SAME EFFECT. HOW MIGHT A SPRINTER USE CROSS TRAINING? SHOW PRINCIPLES OF TRAINING VIDEO – NEXT WEEK! SHOW PRINCIPLES OF TRAINING VIDEO – NEXT WEEK!