1. Methods of training

2. Aerobic VS ANAEROBIC FITNESS
Muscular endurance.
Long slow distance.
Energy sores utilised over longer periods .
Increase fitness.
Sustained HR
ANAEROBIC
Speed and Power.
Short fast burst at maximum effort.
Energy sores burnt out in a matter of seconds.
High HR

3. Maximum heart rate When training we use target Heart Rate (HR) Zones.
Calculate your max HR.
220 – your age =
Max HR

4. Continuous training
Exercise should start at 20mins and progress up to 2 hours.
Target heart rate is 60 – 80% of max heart rate.
Designed to improve cardio vascular fitness.
Advantages – weight loss, massive fitness gains.
Disadvantages – can get boring, has no effect on anaerobic fitness.

5. Interval training
Periods of high intensity training with low intensity recovery times in between.
Eg yoyo test.
200m sprint at 95% with 50m active recovery at 40%.

6. Speed training
Train either start speed , mid race speed, finish speed, or acceleration.
Generally done with training aids.
Start slow to get correct technique then build.

7. Fartlek training
This involves training at the same exercise but changing the intensity, terrain and type of exercise.
Eg running 10mins, 2 mins fast walk, 5 mins hills 10min running

8. Circuit training
Involves high intensity , short efforts, up to 1min followed by short recovery.
Can be used to train general fitness or sport specific skills.

9. plyometrics Designed to train fast, powerful, explosive movements.
Short sharp movements generally with long rest inbetween.

10. kinaesthetics
Trains you body's spacial awareness and tunes your senses to the goings on around you.
Also allows you to feel problems in technique.

11. Agility
Agility is to change direction quickly.
Used in netball, football, and rugby.