11PES 2AB Methods of Training_pp

7/21/2019 11PES 2AB Methods of Training_pp

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Training Programs &

Methods Interval Training

Continuous Training

Fartlek Training

Resistance Training

Circuit Training

Plyometrics

Flexibility Training

Yoga & Others

2AB

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Based on the components of fitness we know that training programsshould aim to develop these and the energy systems involved in yoursport

Live it Up 2



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INTERVAL TRAINING

Interval training comprises of a series of repeated short bouts ofexercise interrupted by periods of relief in the form of rest or lighterexercise.

Interval training is designed to improve:

•

cardio-respiratory endurance [aerobic capacity]•

speed

•

power

•

agility.

Sports that include play that is characterised by periods of activityfollowed by periods of recovery when play is stopped or the ball is inother areas of the field/court are best suited for this form of training.

www.microgate.it/media/pic_emoz/training.jpg

AFL, Soccer, Hockey, Netball, Waterpolo etc



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INTERVAL TRAINING

Interval training has 4 key variables to consider when designing a program:

! Work Interval: the actual exercise/activity phase [time] at aprescribed intensity!

heart rate should be at around 85% of MHR.

!

Recovery Interval: refers to the time between work intervals! heart rate should drop to around 60% of MHR.

!

Sets: refers to the number or group of repetition sequences.

! Repetition: Number of times for completion of one exercise .



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Example of an Interval Training Program

SET REPS DISTANCE

(m)

TIME

(sec)

RECOVERY

(sec)

WORK:REST

RATIO

1 8 100 15 45 1:3

2 4 200 33 99 1:3

Work IntervalRecovery Interval

INTERVAL TRAINING



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INTERVAL TRAINING

Training different energy systems

It is possible to develop all three energy systems in this form oftraining by altering the length of the work to rest ratios.

Energy System Work-Rest Ratio

Phosphate [ATP-CP] 1:5

Lactic Acid 1:3

Aerobic 1:1 or 1:2

Benefits of Interval Training

Interval training allows you to do more intensive work, beforereaching the same level of fatigue as found in continuous training –there is less muscle fatigue due to lower lactic acid accumulation.



Based on this, interval training can be classified as:

Short Interval Training Long Interval Training

•

As a guide the work interval isless than 30 seconds

•

Develops both the ATP-CP andLactic Acid energy systems

•

As a guide the work interval is 30seconds or more

•

Develops both the aerobic andanaerobic energy systems

•

Helps improve the Lactate threshold

INTERVAL TRAINING



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The recommended characteristics for each can be summarised as follows.

TYPE OF

TRAINING

DURATION

[Time]

WORKING

INTENSITY RECOVERY

WORK:REST

RATIO REPS SETS

SHORT

Phosphate3 – 10sec

95%

MHR1 min 1:5 8 3

SHORT

Lactic Acid10 - 30 secs

85%

MHR1 – 2min 1:3 4 2

LONG 30sec – 5 min

OR

200m –1500m

75-85%

MHR2 – 5 min 1:1, 1:2 3 2

INTERVAL TRAINING



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Questions

SET REPS DISTANCE

(m)

TIME

(sec)

RECOVERY

(sec)

WORK:REST

RATIO

2 4 200 30 90 1:3

SET REPS DISTANCE

(m)

TIME

(sec)

RECOVERY

(sec)

WORK:REST

RATIO

2 3 600 150 150 1:1

1. If you wanted to train a most team sports players which form of intervaltraining would you use and give an example of how you would set this up

Type of Interval Training : SHORTExample only not the only answer

2. Assuming you wanted to give them some aerobic endurance what form oftraining would you use and give an example of how you would set this up Type of Interval Training : LONG

Example only not the only answer



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Can you apply the principle of Progressive Overload to this form of training? Ans: YES

How?

•

Change work interval distance or time

• Change rest interval time or type

•

Change number of reps

•

Change the number of sets

Questions



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Questions Assuming this individual is working at

SET REPS DISTANCE

(m)

TIME

(sec)

RECOVERY

(sec)

WORK:REST

RATIO 3 8 100m 15 1:15 1:5

What would happen if I change some of the variables?

Variable Manipulation to causeoverload

Impact on athlete

Work intervaldistance

Made it longer than 100mChanges the predominant energy

system to lactic acid

Work Interval

Time

Made it shorter than 15

secs

Creates higher intensity requiring

more ATP-CP energy

Rest intervalTime

Made it shorter than 1:15secs

Changes the work-rest ratio toless than 1:3 so lactic acid now

becomes the main energy system



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INTERVAL TRAINING

Recovery

! Active or Passive : Typically active is used as it assists in theremoval of lactic acid

Advantages of interval training

! You can do more intensive work, before reaching the same level offatigue as found in continuous training

! There is less muscle fatigue due to lower lactic acid accumulation.

! More suited to real game experiences



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CONTINUOUS TRAINING

Also known as long distance training.

!

Continuous training involves a steadily paced activitythat lasts for a period of 20 minutes or more.

! It is submaximal and requires an intensity of around

75-85% MHR.

Continuous training helps improve:

•

Aerobic Capacity:

Benefit: Helps reach a steady state quicker

•

Muscular Endurance

Benefit: Recover quicker

•

Lactate Threshold

Benefit: Accumulate lactic acid more slowly



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CONTINUOUS TRAINING

Examples include: •

5km run

•

500m swim

•

20Km bike ride

• 2km row

Continuous methods of training often train for ‘over distance’ with theathlete completing 2-5 times the distance or duration of their event.



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Question What sorts of things can you do to apply the principle of Progressive

Overload to this form of training?

Ans: •

Increase training distance

•

Increase training duration

•

Increase the intensity cover same distance in shorter time

Principles of training that must be considered during Continuous

Training include: •

Intensity: low amounts of force and breathing remains comfortable • Duration: directly relates to intensity! Duration is more important in this

program •

Frequency: max benefits gained at 3-4 per week, maintenance is 1-2 per

week • Activity Type: any activity can be done as long as the criteria for the threeabove are met!



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FARTLEK TRAININGFartlek training refers to the terms meaning speed play …

It is a modified version of continuous and interval training involvingregular changes of pace or intensity.

eg run – jog – run – walk – run – jog etc

These changes can be deliberate effort (such as deliberate bursts ofspeed) or from environmental factors such as running uphill or insand – for a duration of over 20 minutes per session.

www.hmhc.net/images/layout/training_3.jpg



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FARTLEK TRAINING

! Incorporating these changes into the training program engage theanaerobic energy systems while the focus of the training programstays primarily on the aerobic energy system – this makes it idealfor team games.

! Therefore, Fartlek training also helps to develop VO2 max and the

recovery process.



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QuestionWhat sorts of things can you do to apply the principle of Progressive

Overload to this form of training?

ANS:

•

Increase frequency of the intense work periods

•

Increase duration of these intense work periods

•

Increase the intensity cover same distance in shorter time

•

Increase the distance of the activity



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RESISTANCE TRAINING

Resistance strength training involvesperforming a series of exercises withresistance which stress the varioustargeted muscle groups over a period ofat least six weeks.

Also called Weight or Strength training



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RESISTANCE TRAINING

Three terms you need to know in order toperform a Resistance Weight Training programinclude:

TERMINOLOGY MEANING

Repetition (Rep) Number of times for completion of one exercise

SetRefers to the number or group of repetition

sequencesRepetition Maximum

(RM)Maximum weight lifted a certain number of

times



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RESISTANCE TRAINING

The amount of weight that is lifted by the individual is generallydetermined based on the percentage of the maximum amount ofweight that can be lifted once (1 RM).

This reflects the intensity of the exercise.

For optimum performance – athletes should train specifically to thesport and genetic make up of the body… for example:

GENETICS TYPE OF TRAINING

Slow Twitch Fibres less weight more reps

Fast Twitch Fibres more weight less reps



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RESISTANCE TRAINING

Resistance Training is used to develop:…

•

Muscular Strength

•

Muscular Endurance

• Power

•

Muscle bulk [Hypertrophy]

Hint: Train for1

Muscular Endurance2

Strength; then3 Power



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RESISTANCE TRAINING

FitnessComponents

Weight (RM) Rep SetSpeedof lift

RestTimesper wk

Strength

Very heavy

75 -100%

RM

3 - 8 1-10 Slow3 - 5

mins

2 - 3

Power

Medium

30- 60%

RM

10 -15 2 - 4 Fast3 – 5mins

2 - 3

Endurance

Light

15 – 25%RM

15 - 25 2 - 3 Medium1 - 3mins

2 - 3

How??



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Resistance training is all about overload. Muscles are asked toadapt to a heavier weight or load over a period of time.

A load may be in the form of:

Machine Weights Free Weights Use of Body Weight

bodybuilderfitness.com/library/Body-solid_G8I

image.shutterstock.com/display_pic_with_logo/...

happylists.files.wordpress.com/2008/07/baby-p

RESISTANCE TRAINING



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There are three forms of weight training all basedon how our muscles can act:

• Isotonic

•

Isometric

•

Isokinetic

RESISTANCE TRAINING



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! Isokinetic – the muscle contracts and shortens at constant speed

through a full range of movement.

! For isokinetic training, you need special equipment that detects when amuscle is speeding up, and increases the load to slow it down again.

RESISTANCE TRAINING



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Isometric

Holding the muscle in one position while itcontracts against the resistance.

! Tension in the muscle increases but the musclestays the same length.

! Effective in increasing strength but only in the

static positions held, so it has minimal use indynamic activities.

RESISTANCE TRAINING



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IsotonicThe muscle length changes over a range of movement as force isproduced.

This training has two distinct phases that can be completed independentlyof each other.

1. The concentric phase, wherethe muscle contracts againstthe force of gravity

2. The eccentric phase, wherethe muscle lengthens undertension with the force ofgravity.

RESISTANCE TRAINING



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!

Criticism of this method has been that the maximum weight that canbe used in free weights is that which can be lifted at the weakest

points (the start and finish) of the range of motion.

!

Muscle is not being trained by an appropriate resistance in the mid-

section of the lift (approximately115 degrees), which is the strongestpoint of the contraction. .

RESISTANCE TRAINING



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Question Match the training methods with the type of load listed below: Use these terms: Isotonic, Isometric, Isokinetic, machine weights,

free weights, body weight

Weight Training method Load type

Isotonic Free weight

Isometric Body weight

Isokinetic Machine weights

QuestionWhat sorts of things can you do to apply the principle of ProgressiveOverload to this form of training?

•

Increase the number of

repetitions [reps]

• Increase the number of sets

•

Increase the load

•

Increase the frequency

ANS:

ANS:



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CIRCUIT TRAINING

This comprises working at a number of activity stations in asequence.

Usually there are five to fifteen stations that focus on specificcomponents of fitness from the selected activity.

The athlete completes one set of exercises and then moves on to thenext. When the athlete has completed each exercise station once, theyhave completed one lap of the circuit.



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CIRCUIT TRAINING

Charactersitics

•

Can be specifically designed for your needs eg aerobic or anaerobic

• It’s ultimately important that when designing a circuit – that no two

consecutive exercises work the same muscle group.

• Allows a large number of participants to work in a confined area withminimal equipment.

• It is inexpensive and efficient.



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CIRCUIT TRAININGParticipants can undertake three types of circuit training:

1.

Fixed load.

Each station or activity has a set number of repetitions to be completedbefore the athlete moves to the next station — for example, 100 skips.

2. Fixed time.

The athlete completes as many repetitions as possible in the allotted timeat each station — for example, as many skips as possible in oneminute.

3. Individual load.

Each individual designs the circuit to suit their strengths and weaknesses.The individual performs the maximum repetitions at each station for oneminute. These are halved, and the athlete completes the circuit three timesto determine an initial time. The target time is two thirds of the initial time.



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PLYOMETRICS

Plyometrics is a very specialised form of power training.

It involves the rapid eccentric contraction of the muscle (lengthening)immediately being followed by a rapid concentric contraction of themuscle (shortening).



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How Plyometrics works!

The aim of plyometrics is to increase muscular power by first

stretching a muscle then contracting it in the shortest possible time.

This is known as a stretch reflex.

A stretch of a muscle could result in a tear, so the body sends nerve

impulses to the spinal cord to warn of the danger and the brainreturns an impulse to stop the stretch in the form of a powerfulcontraction of that muscle.

Plyometrics trains this reflex, enhancing the neuromuscularresponse (or nerve impulse) turnaround time by making it quickerand more forceful.

A shorter delay in the change from stretch to contraction means thatless momentum is lost.



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PLYOMETRICS

No athlete should begin a plyometrics program unless they are well

conditioned as the forces and joint stability required are considerable andthis increases a risk of injury if they are not..



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PLYOMETRICS

If the aim of plyometrics is explosive power – the movements need to

be applied at maximal effort for gains to be made.

Due to the high intensity, adequate rest needs to be taken to enablerecovery of energy stores. Work to rest ratio’s of 1:5 are usually

recommended.

Characteristics •

Athletes use their own body weight

•

Minimal equipment or expense•

Trains the neuromuscular system



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PLYOMETRICS Athletes should start with low-stress/impact plyometrics and then go ontohigh impact exercises.

Low • Usually have a height of about

25cm or under

• Done in 10 reps of 1 -5 sets with3min recovery time.

High

• Usually have a height of about

35cm +

• Done in 10-25 reps of 1 -5 setswith 10min recovery time.



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FLEXIBILITY

The purpose of flexibility training is to maintain or improve the range

of motion about a joint.

There are three main types of training methods used:

• Static

•

Dynamic

•

PNF



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FLEXIBILITYStatic stretching:

What is it?

• Stretches should be held for 20 - 60 seconds at the point wherethere is slight tension not pain.

•

Good for cool downs but not warm-ups

•

This is because it decreases the eccentric strength of a musclewhich can lead to injury

Example: ____________________________________

peakrunningperformance.com



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FLEXIBILITYDynamic or Ballistic Stretching:

What is it?

• As the name suggest it involves a stretch that uses movement

•

Good for warm-ups

Example: ____________________________________

FLEXIBILITY



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FLEXIBILITY PNF: Proprioceptive Neuromuscular Facilitation

What is it?

• It is a combination of isometric stretching and staticstretching

• Joint is moved to its limit and then a resisted contractionfollows in that position for 3 - 6 seconds

•

Considered to be 20% more effective than other forms.

• Can be done with or without a partner

Example: ____________________



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Other forms… Yoga

insiderspassport.com

What is it?

•

Helps strength and balance as well as flexibility

• Exercises work on overall posture and breathing

•

Has a mental approach to help athletes as well

FLEXIBILITY



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Pilates

What is it?•

Concentrates on improving core strength, balance and flexibility.

• Been described as a cross between yoga, tai chi and stretching.

•

Exercise work on overall posture and breathing.

•

Great for high speed sports or sports that use one side of thebody mostly.

FLEXIBILITY



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Question

What stretches are these?

ANS: Static ANS: PNF ANS: Dynamic ANS: PNF

End of Slide Show



512AB

WARM-UP

! prepares the body for exercise effort

! increase in body temperature

! which warms muscles and enables better ATP conversion

! increase in heart rate and cardiac output

! increase in volume of air breathed per minute



522AB

WARM-UP

! capillaries dilate with oxygenated blood !

slightly better blood flow due to blood viscosity lower athigher temperature

! increase in blood pressure forces blood more quickly througharteries

! stretching of relevant joints and muscle prepares them for full

range action

! secretion of adrenaline increases the metabolic rate (normal

rate at which energy is produced by the whole body)



532AB

STRUCTURED WARM-UP !

gross motor activity involving all major muscle groups

! examples :

! jogging / fartlek

! short game / skill based activity

! flexibility to loosen and relax muscles and joints

! sport specific stretches

! specific exercises which build up to the demands of thesession



542AB

COOL-DOWN

! keeps capillaries open longer

! keeps oxygenated blood flowing to muscles

! assists reduction of oxygen debt

! flushes out lactic acid and helps oxidise lactic acid

! prevents muscle soreness and reduces DOMS

! prevents blood pooling (blood will remain in limbs if muscle

action is stopped suddenly)



552AB

COOL-DOWN

! keeps muscles active until the need for oxygenated blood hasreduced

! active muscles will activate the muscle pump for venous

return of blood to the heart

! reduces injury risk

! stretches during cool-down can increase flexibility of jointsbecause the body is still very warm after full effort exercise

! helps lower levels of adrenaline



562AB

STRUCTURED COOL-DOWN

! within 5 minutes (hopefully less) of exercise effort ending

! low intensity gross motor activity

! examples :

! jogging

! recovery / light swim

! full range stretches



RESISTANCE TRAINING

% Load Repitition

60 17

65 14

70 12

75 10

80 8

85 6

90 5

95 3

100 1

11PES 2AB Methods of Training_pp

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