1. Fitness

2. TRAINING METHODS

3. Training methods Used to improve your fitness components Each training method requires you to follow a special rule to improve. The training methods are: Continuous trainingInterval trainingCircuit training Resistance (weight) training Flexibility training

4. Continuous training Improves aerobic capacity by making your heart, lungs and muscles work for long periods of time. This method involves whole body activities such as running and swimming. You must follow the aerobic or FITT formula

5. FITT F Frequency I Intensity T Time T Type

7. Interval training Improves anaerobic fitness (strength, power, agility, speed) where periods of activity are followed by periods of recovery (work interval then rest interval) This method is good for team sports such as netball, touch, rugby, soccer, basketball, hockey. Two sessions a week (+ other training)

8. Circuit training Improves strength, power, muscular endurance, agility and all at the same time. This method involves 10 different exercises performed in order as fast as possible. Three sessions a week With a change in exercises every 4 weeks

9. Resistance training Use of weights or your own body weight to make your muscles work. Improves strength, power, muscular endurance. Different formula’s target different components Heavy weights = power + strength Light weights = muscular endurance Three sessions a week

10. Flexibility training Involves taking the muscle to its greatest range and holding this position to develop flexibility. Use as part of warm up and cool down. Hold each position for a minimum of 30 seconds. Three sessions a week

11. Component of fitnessType of training Aerobic capacity (stamina) Muscular endurance Strength Flexibility Power Balance Agility Coordination Anaerobic capacity (speed)