1. Types of Training- Aerobic/Anaerobic, Flexibility

2. Aerobic
Aerobic training develops the capacity of the aerobic energy system and aims to:
-increase cardiorespiratory efficiency (the ability of the body to deliver and utilise oxygen)
- reduce coronary heart disease and improve general health
- assist in weight control
Aerobic training engages and utilises the aerobic system of energy. Training, whether it is continuous, fartlek or long interval, will be sustained of moderate intensity and address the overload principle.

3. Continuous
Continuous training is sustained, enduring and, in most cases of low-moderate intensity. Continuous training provides the groundwork for other forms of fitness.
Here, the heart rate is elevated and maintained without rest intervals. Training should be performed for a minimum of 20 minutes using any activity that keeps the heart rate elevated above the aerobic threshold but below the anaerobic threshold e.g. jogging, cycling, rowing, and swimming.

4. Intensity
Pace
Duration
Performance needs
50-60
Easy aerobic
60+mins
Joggers, long distance
60-70
Moderate aerobic
45-90mins
Marathon runners
70-80
Slightly faster aerobic
35-40mins
Marathon, 10km
80-90
Fast aerobic
10-20mins
Marathon, 5km runners
90-100
Very fast aerobic
1-5mins
800m runners
1500m runners

5. Fartlek
Fartlek means ‘speed play’. This involves a combination of continuous training and interval training in that it involves varying the intensity (or speed) or the terrain (hills) on which athletes are working. This engages both the anaerobic and aerobic energy systems.
Generally speaking, the bursts of speed are usually of seconds duration, and are repeated every 2-3 minutes and are less prescriptive than interval training where the athlete sets their own pace and sprint distances. This form of aerobic conditioning suits many sports where there are frequent changes in the predominant energy system, for example frequent short sprints throughout the game of soccer.

6. Fartlek type
Target intensity
Warm-up/cool-down
Specific features
Watson Fartlek
3km,5km,10km cross country
10mins warm up
10mins cool down
Stride hard for 4 mins with 1mins jog recovery
Repeat 8 times
Saltin Fartlek
3km, 5km, 1500m
Stride hard for 3mins with 1min jog-run recovery
Repeat 6 times
Astrand Fartlek
800m
Max effort for 75secs followed by 150s jog-run
Max effort for 60secs followed by 120secs jog-run
Repeat 3 times

7. Long Interval
Long interval uses repetitions of high speed intensity work followed by periods of recovery to develop aerobic fitness.
Intervals when repeated: repetitions
Group of repetitions: set
Time taken to run an interval: pace
Used by footballers, tri-athletes, distance runners

8. Interval Training
Interval training consists of work and recovery phases.
Work lasts for 2-5mins followed by rests 30secs. This ratio can be changed for added variety. These phases last for 30-40mins.
Interval training has the advantage of being highly monitored while providing high variety.

9. Effects of exercise- Fuel
Haemoglobin- more oxygen carried to working muscles
Myoglobin- more oxygen delivered from cell membrane to mitochondria
Ability to use fat as energy is increased
Increase ATP and CP storage (up to 25%) and glycogen storage
Increased enzyme activity to use glycogen as fuel

10. Effects of exercise- Oxygen
Increased heart size- left ventricle pump out more blood
Decreased heart rate- increased heart efficiency means blood is supplied to body with less beats
Increased Stroke Volume- more blood per stroke
Increased cardiac output- more blood supplied to tissues
More oxygen uptake- muscles are able to get more oxygen from blood

11. Effects of exercise Increased strength/muscle size Decreased body fat
Increased muscle elasticity- more power, decreased chance of injury
Increased mitochondria- more sites for burning fuel

12. Anaerobic
Anaerobic training functions to enable energy production during the absence of oxygen.
The anaerobic system is the dominant pathway for energy supply during explosive activities such as weight lifting, throwing, and sprinting.
Power is the rate at which force is produced per unit of time. To increase power using resistance training, movements need to be performed quickly causing recruitment of fast twitch muscle fibres.

13. Power
Starting strength is the ability to turn on as many muscle fibres as possible in the performance of a movement.
Explosive strength is the ability to extend the turned on period of explosiveness.
Beginners- use caution with power programs as heavy weights lifted quickly can cause injury. Beginners should use medium weights and focus on correct technique, training 3 times per week.
Experienced- Weight must allow fast action. If the weight is too heavy, endurance will develop at the expense of power. At least 2 mins rest is needed for recovery. Train 3-4 times per week.

14. Plyometrics
Plyometrics refers to a special range of exercises in which a muscle is lengthened using an eccentric contraction and this is rapidly followed by a shortening or concentric contraction.
Examples of plyometric drills:

15. Short Interval
Short interval training is similar to long interval except the intervals are brief and recovery longer to enable restoration of ATP stores. The method involves short bursts of intense activity with periods of rest.
This type of training increases the capacity of the anaerobic system.
Example: working at 95% intensity for 15 seconds with one minute recovery.