Methods of training

Continuous TrainingDefinition -Aerobic training, using exercise sessions with no rest intervals. Msot appropriate to

improve cardiovascular fitness

Advantages:◦ Cheap◦ You can work individually or in a group◦ adaptative to suit individual nee◦ easy to monitor & overload◦ Easy to measure improvement

Disadvantages:◦ Time-consuming◦ Hard-work -boredom◦ Will only improve certain areas of fitness

Suitable for long-distance events◦ Runners◦ Rowers,◦ Cyclists◦ Swimmers

Interval TrainingDefinition -training which uses periods of work followed by periods of slower

work or rest to allow for recovery.

Advantages:◦ Takes place over short periods which can be tailored to specific event distances◦ It includes a period of rest which allows for recovery◦ Includes repitions of high quality exercise, which raise the pulse to near

maximum◦ Easy to measure & monitor improvement

Disadvantages:◦ People may work at different rates so hard to complete in groups◦ Higher risk of injury as you may rest too little or too long!

Suitable for: Athletes, swimmer,s games players.

Fartlek Running

Defintion-Resembling interval training, it uses jogging, sprints, rest intervals

and originally carried out on varied terrain (hills, sand dunes etc)

Advantages: Can be carried out in a variety of terrain Includes repetitions Its cheap and easily adaptable

Disadvantages: Random training can’t always improve fitness Higher risk of injury because of terrain

Suitable for: Games players, cross country runners, tri-athletes, steeple chase

Cross Training

Definition-mixture of training to reduce monotony of a single type of training. It

can help reduce stresses on the body from a single training regime.

Advantages: Allows variety in a training schedule Muscle groups rested from day to day Can be adapted to weather conditions

Disadvantages: Time-consuming and hard work Body needs to adapt quickly to change of activity

Suitable for: All sports & activities

Circuit TrainingDefinition-involves a number of exercises, set out to avoid

exercising the same muscle group consecutively. A circuit can be set to improve muscular strength & endurance, cardiovascular fitness or include sport specific drills

Advantages: More general, all round fitness than any other of the training methods People of all levels and abilities can do it Aerobic and anaerobic fitness

Disadvantages: Hard-work and tiring Time-consuming to set up Difficult to monitor

Suitable for: All games players Anyone wanting to improvefitness

Weight Training

Definition-training that uses progressive resistance, either actual weight lifted or number

of times weight lifted

Advantages: Easy to tell load you are using Easy to increase load (progression) Work on different muscle groups for specificity

Disadvantages: Injuries occur if too high a weight is used Not suitable for under 16’s Individual a lot of the time, so hard to carry out in groups Expensive

Suitable for: Sports that need strength e.g. boxers, wrestlers, rowers, atghletes

http://www.youtube.com/watch?v=TEVYuoVZ-YY

YouTube link of methods of training