BODY SYSTEMS TRAINING METHODS AND PRINCIPLES

CONTINUOUS TRAINING 20 minutes minimum 70-85% maximum Heart Rate Whole body activities eg. Running/cycling/swimming/rowing

FARTLEK Interplay of 3 energy systems eg. jog then sprint uphill

INTERVAL TRAINING Work periods interspersed with recovery periods Length of work/recovery periods determines energy system/fitness component trained Can apply overload by varying work interval/ time/distance/intensity/length of recovery period/repetitions/sets

RESISTANCE TRAINING Isotonic/Isometric/Isokinetic Repetitions/Repetitions Maximum (RM)/Sets/Resistance Specificity/Overload/Frequency (1-3 times/week) Strength/Power/Muscular Endurance (p229)

PLYOMETRICS Stretch followed by contraction Low level stress - skipping High level stress - depth jumps High level stress requires recovery time – see p107

CIRCUIT TRAINING 5-15 stations Flexible - can vary energy systems/fitness components/muscle groups Can use fixed load/fixed time/individual load

FLEXIBILITY 3-4 times each week. Improvement after 3-4 weeks Do general warmup first (jog) Passive – hold stretch for seconds Active – slowly move joint through range of motion PNF – assisted stretch/isometric contraction/assisted stretch Ballistic – use momentum to achieve stretch. Dangerous if untrained

TRAINING PRINCIPLES

DURATION Minimum length of time for a training program to result in improved fitness and energy systems Aerobic improvements can be noticed after 6 weeks, although 12 weeks is more beneficial Anaerobic (eg.strength/power) gains can be noticed after 6-8 weeks Flexibility gains can be noticed after minimal sessions

FREQUENCY Frequency refers to the number of training sessions needed each week to improve desired fitness components and energy systems The minimum training frequency for improving aerobic fitness is 3 times per week, with 5 sessions being common. Elite athletes may train twice a day 6 or 7 days a week The minimum training frequency for improving anaerobic fitness is 3 sessions a week, with 4 being common Consideration of recovery time is important to prevent injuries and promote restoration of energy systems. Active recovery eg cool down/ ice baths/ massages speed recovery

INTENSITY Intensity is the exertion level of training It is commonly measured as a percentage of maximal heart rate (220 - age)_ Phosphate energy system – % mhr Lactic acid energy system – 85-95% mhr Aerobic energy system – 70-85% mhr % of Maximum oxygen uptake can also be used Working at 55% mVO2 for an aerobic activity Above 75% mVO2 for an anaerobic activity

PROGRESSIVE OVERLOAD As the body adapts to a workload a progressive overload is required to prevent plateauing Variables that can apply progressive overload include distance/time of work/time of recovery/no. repetitions/number of sets/number of sessions per week/amount of resistance/range of motion The original aim of the program (fitness components and energy systems trained) and recovery periods must be considered

SPECIFICITY The characteristics of a physical activity should be replicated in training Muscle groups used/skills performed/ fitness components used/predominant energy systems should be considered

TIME Time is the length of training sessions Time is particularly important for aerobic training Aerobic training requires a minimum of 20 minutes at 70-85% of max HR

OTHER CONSIDERATIONS DIMINISHING RETURNS – as fitness levels increase the rate of improvement lessens REVERSIBILITY- when training stops, the reversal of fitness gains occur more quickly than they were achieved Aerobic gains start to be lost in the first 2-4 weeks, while anaerobic gains (especially strength) take a little longer MAINTENANCE - once a level of fitness has been reached it can be maintained by reducing the frequency of training as long as intensity is maintained VARIETY – a change in activities, formats and drills can maintain interest as long as the initial aims are maintained