1. Methods of Training Methods of Training. Circuit Training
Continuous Training
Weight Training
Methods of Training.
conditioning
Flexibility training
Fartlek Training
Interval Training

2. FREQUENCY INTENSITY DURATION
Continuous training
DEFINITION
BENEFITS
Is any exercise (e.g running, swimming, cycling)
HR working in training zone for mins.
3-4 sessions per week.
Develops CRE
Develops Aerobic Capacity.
Easy to plan.
Progressive Overload achieved be exercising more often.
FREQUENCY INTENSITY DURATION

3. FREQUENCY DURATION INTENSITY
Fartlek Training
DEFINITION
BENEFITS
Continuous running or swimming with sport sprint bursts – slower recovery then more continuous paced.
Develops aerobic fitness + anaerobic fitness.
Can be varied to own requirements and terrain.
Progressive overload
FREQUENCY DURATION INTENSITY

4. INTERVAL TRAINING DEFINITION BENEFITS
Any exercise that allows a WORK/REST interval to be calculated.
Make sure exercise is specific to you.
Enables high intensity work with limited fatigue.
Develops aerobic and anaerobic capacity
Progressive overload:
FREQUENCY
INTENSITY
DURATION

5. CIRCUIT TRAINING. DEFINITION BENEFITS
FIXED circuit or individual circuit to suit individual requirements.
Specific or General exercises.
Different muscle groups.
Specific fitness development.
Develops both general and specific fitness.
CRE
STRENGTH
SPEED
POWER
MUSCULAR ENDURANCE
FLEXIBILITY
SKILL RELATED FITNESS

6. FLEXIBILITY TRAINING. BENEFITS DEFINITION/INCLUDES
Allow active/passive stretching or resistance.
Should be within a range of movement you can manage.
AVOID OVER STRTCHING
Increase RANGE OF MOVEMENT around a joint
Can help prevent injury in other aspects of sport.
Progressive Overload:
FREQUENCY
INTENSITY
DURATION

7. WEIGHT TRAINING DEFINITION BENEFITS
ISOTONIC – move weight through range of movement = improves dynamic strength.
ISOMETRIC – hold and resist against a weight = improves static strength
Develops general and specific muscles.
Develops Muscular Endurance, Strength and Power.
Easy to calculate.
Progressive overload:
FREQUENCY
INTENSITY

8. CONDITIONING.
By training through the activity you have the chance to improve:
PHYSICAL FITNESS
&
SKILLS AND TECHNIQUES.

9. PRINCIPLES OF TRAINING
In order to improve your physical fitness along with you skill and for it to be effective you still need to consider;
THE PRINCIPLES OF TRAINING:
Specificity
Progressive overload
Frequency
Intensity
Duration