Pre-reading: Types of training and training methods

The 4 main types of training and training methods are: 1) Aerobic training 2) Anaerobic training 3) Flexibility training 4) Strength training

1. Aerobic training: These methods are designed to improve the efficiency of the cardiorespiratory system to deliver oxygen to working muscles. Types of aerobic training: - Continuous - Continuous effort lasting at least 20 mins. HR must rise above aerobic threshold. - Fartlek - (speed play) – varied speeds and intensities. - Aerobic interval - Alternating sessions of work and rest. Can be repeated no. of times - Circuit - Can make improvements in aerobic capacity. Moving from one station to another

2. Anaerobic Training: Anaerobic training involves high intensity activities, mostly in excess of 85 percent of maximum heart rate (max HR), with limited recovery to develop the two anaerobic energy pathways. Types of anaerobic training: - Anaerobic interval - High intensity work with limited recovery to develop improvements in anaerobic energy

systems. At max intensity (85‐100) but shorter duration. Develops endurance, power, strength, tolerance to lactic acid.

Flexibility Training: Flexibility (or mobility) refers to the range of movement of a joint or group of joints. Types of flexibility training: - Static - Muscle slowly stretched to position of discomfort and held 10‐30 sec - Dynamic - Uses speed + momentum to perform movements experienced in game. Reduces tiredness, gets muscles

warm. - Ballistic - Bouncing but not recommended as can cause injury. Can activate stretch reflex (involuntary motion) which

can tear muscle. - PNF - (Proprioceptive neuromuscular facilitation). Lengthening muscle against resistance. Static stretching and

strength development. An isometric contraction and period of relax in lengthened position.

4. Strength Training: Strength is the ability of a muscle to exert a force against a resistance. It is developed through resistance training programs. To develop strength, resistance must be applied to muscles as they contract

Types of strength training: - Free/fixed weights - body has to lift weights to improve certain muscle groups - Elastic – (Resistance bands) Bands provide resistance with properties of tension - Hydraulic - Resistance felt through entire movement, gravity does not assist, does not risk weights falling.

Aspects of strength: Absolute strength is the maximum amount of force which can be exerted by a muscle in a single effort. This can be demonstrated by measuring the maximum amount of weight that can be lifted once only. Power is the ability of a muscle to exert a force quickly. This is demonstrated in jumping and throwing events. Muscular endurance is the ability of muscles to work repeatedly without fatigue. This can be demonstrated by counting the number of repetitions which can be completed of a specific activity before fatigue causes the movement to stop. Lean body mass is the ratio of body fat to muscle within the body. Through strength training the overall size of muscles will increase while the level of body fat will decline. Terminology:

repetitions (reps): how many times the exercise is done without a rest. sets: the number of times you complete a group of repetitions resistance: the weight you are using as a load repetition maximum (RM): the maximum number of times you can lift a given resistance recovery (rest): the time taken between each set spotter: someone who assists the person doing the exercise