1. Continuous Training Any exercises (e.g.. running, swimming, cycling) that ensures that the heart rate is operating in your training zone for approximately 20 to 30 minutes for 3 to 4 sessions per week. Benefits  Develops cardio-respiratory endurance  Develops aerobic capacity  Straight forward to plan  Progressive overload achieved by exercising more often, by exercising faster, or by training longer. ( Duration, Frequency and Intensity)

2. Fartlek Training Continuous running, cycling or swimming with short sprint bursts followed by a slower recovery and then more continuous paced running or swimming. Benefits  Develops both aerobic and anaerobic fitness through continuous running and short speed endurance sprints  Can be varied to suit your own requirements.  Progressive overload achieved by exercising more often, by exercising faster, or by exercising longer.

3. Circuit Training Includes Fixed circuit of set tasks Multi station circuit. Stations include specific or general exercises (e.g.. bench jumps, sit-ups, press-ups) Planned circuit focussing on specific fitness development Benefits  Develops both general and specific fitness  Progressive overload can be achieved by decreasing rest intervals or by increasing repetitions of exercises.  Improves Muscular Endurance in each area

4. Circuit Training When designing a circuit program you must take into account: The number of exercises per muscle group depends on the training effect required. The desired volume of work to be completed during a training session. The desired intensity of effort. The structure of the program.

5. Conditioning Training Conditioning training is a method of training that includes a number of the movements or skills that are used in the related activity while working on the selected aspect of fitness Example: Passing in hockey while constantly moving after the pass to involve CRE. Jumping to head the ball in football constantly would work LME 20 metre bursts while passing a rugby ball would benefit Speed

6. Muscular Endurance Weight Training Low weights, High repetitions. Benefits  Develops both general and specific muscles  Develops muscular endurance.  Progressive overload can be achieved through increasing the weight or the number of repetitions.

7. Strength Weight Training Isotonic exercises in which you move the weight through the range of movement required. Useful for developing dynamic strength. Isometric in which you hold and resist against weight. Useful for developing static strength. Benefits  Develops both general and specific muscles 2.Progressive overload can be achieved through increasing the weight or the number of repetitions.

8. Interval Fitness Training Includes exercises that allow a work/rest interval to be worked out easily. Interval fitness training is useful because it allows you to work hard ( at high intensity) followed by periods of rest. This helps you work for a long time without getting to tired. Benefits  Enables high intensity work to be undertaken with limited fatigue occurring  Develops both aerobic and anaerobic activity.

9. Plyometric Training Plyometrics is a form of exercise which links strength with speed of movement. There are two phases of muscle contraction during the running or jumping motion. Muscles go through a stretch (eccentric) phase and a contraction (concentric) phase. Very simply, plyometric exercises train your muscles to store more elastic energy during the eccentric (lowering/stretching) phase. This is achieved by the rapid and intense jumps done in a typical plyometrics workout.

10. Training to Improve Flexibility Exercises to maintain and improve flexibility are usually either static or dynamic. To improve static flexibility you would hold a stretch for at least 20 seconds. To improve dynamic flexibility you would use ballistic stretching (stretching on the move) exercises