Types of strength training?
- resistance training (elastic, hydraulic)
- weight training (plates, dumbbells)
- isometric training
Types of aerobic training?
- continuous/uniform
- fartlek
- long interval
Types of anaerobic training?
- developing power through resistance/weight training
- plyometrics
- short interval
Types of flexibility training?
- static
- dynamic
- ballistic
Types of skill training?
- drills practice
- modified and small sided games
- games for specific outcomes (eg. decision making, tactical awareness)
Main aim of strength training:
Increase the maximum force that a muscle group can generate
Types of strength:
- absolute strength: the maximum weight that can be lifted in one force
- power: the ability to exert maximum force in a short period incorporating speed and strength
- endurance strength: the capacity to exert force over an extended period of time
Muscular contractions used in strength training:
- Isotonic: force against external load that remains constant throughout movement
- Isometric: force performed at constant angle against immovable load
- Isokinetic: tension is developed in a muscle through entire range of motion
How can strength/resistance training be effective?
- incorporate the progressive overload principle
- incorporate a valid and reliable program that targets specific areas
- have sufficient work/rest periods
Define resistance training:
Form of strength training where each muscular effort is opposed by a specific resistance through the use of elastic resistance or hydraulic resistance
Describe elastic resistance training:
Uses bands which works as resistance through stretching the band further.
As the band is not restricted to one movement, it allows for a diverse range of exercises and is able to target specific muscle groups and better mimic movements in the sport.
The athlete may increase strength levels and muscle hypertrophy through increasing the resistance of the bands determined through the different colours.
Describe hydraulic resistance training:
This training method is where equal resistance is provided throughout the whole range of motion in the form of machines.
Training for specific movements is limited as these machines only allow concentric contractions to occur.
Beneficial in rehabilitative exercises as resistance corresponds with athletes strength and therefore is safe. However machines are costly and therefore access is limited.
Describe weight training:
Weight training uses set repetitions and specific units of weight to create progressive resistance, ultimately strengthening muscles.
This may be in the form of dumbbells or weights.
With weight training, risk of injury is increased due to the stress applied through muscles through the concentric and eccentric contractions.
Generally, for muscles to achieve optimum growth, repair and recovery, 48 hours of rest is recommended.
The major aim of strength training using plates and dumbbells is to undergo muscle hypertrophy. How is this achieved?
Through overload techniques:
Such as: Pyramid training: practice of increasing resistance up to the optimal weight and then decreasing repetitions > bench presses increasing in weight then decreasing in reps to reach optimal resistance
Describe isometric training:
Where resistance is fixed and remains so regardless of the amount of effort - eg wall sit.
This training is convenient as it can be performed anywhere with minimal to no equipment required, regarded as simplistic and easy to perform.
Unsuitable for training in sports as static contractions rarely occur and also principle of specificity cannot be applied as this training restricts certain joints and muscles.
Types of aerobic training:
Continuous/uniform
Fartlek
Long interval
Describe continuous/uniform training:
Sustained, enduring and of moderate intensity (~70-80%) and used to improve cardiovascular endurance, local muscular endurance and overall aerobic capacity.
Overtraining is a major risk of continuous training and therefor appropriate resting periods are required.
To improve max VO2, high intensity continuous training is required to develop lactate tolerance (above 90% of MHR)
Describe Fartlek Training:
Involves varying speeds and intensities where the athlete varies their pace and possibly also terrain and intensity. This is through a uniform paced exercise, interspersed with short sprints and returning to a steady state to recover.
Beneficial in increasing max VO2 as athlete is maintaining a uniform pace as well as increasing their pace in intervals and training their anaerobic thresholds and recovery rates.
Well suited to sports with varying intensities eg. Soccer
Example of fartlek training:
Run for 2 minutes, 30 seconds jog recovery > repeat 8 times
Describe long interval training:
Involves periods of high speed intensity followed by periods of rest to develop aerobic capacity.
Each exercise interval would typically be 2-5 minutes with 30s to 2 minutes rest and repeated 4-8 times.
Types of anaerobic training (targets power and speed)
- developing power through resistance/weight training
- plyometrics
- short interval
How is power developed through resistance/weight training?
Through movement which is performed explosively and quickly causing recruitment of fast twitch muscle fibres eg. Fast squats
Describe plyometrics:
where muscles exert maximum force in short intervals of time eg. jump squats
Describe short interval training:
Alternate bursts of intense activity followed by periods of rest to enable restoration of ATP.
