What is continuous training?
Working continuously for 20mins+ between 65-85% HRM
Trains aerobic power and muscular endurance
What is interval training?
Making changes to the intensity, time and recovery method to alter energy systems, fitness components and physiological benefits
Periods of work followed by periods of rest
Short Interval training
- speed
- anaerobic capacity
- ATPPC system
- 3 - 10 seconds work
- passive recovery
- 95-100% HRM
- 1: 5 W:R
Intermediate Interval training
- anaerobic capacity
- speed
- muscular endurance
- anaerobic glycolysis
- lactate tolerance
- 15 sec - 1 min work
- active rest
- 85 - 95 % HRM
- 1: 3 W:R
Long interval training method
- aerobic power
- muscular endurance
- aerobic system
LIP %HRM increase - 1min+ work interval
- active rest
- 65 - 85% HRM
- 1:1 W:R
What is HIIT Training?
Involves repeated work intervals that are relatively brief in duration and performed close to VO2 max (90+% HRM) followed by a lower intensity recovery
Why use HITT workouts?
- provide same benefits as traditional aerobic training in shorter time periods due to higher intensity
- EPOC for longer duration
Training principles of HITT
1 - 2 times per week due to higher intensities and need to recover from microtrauma
What are the benefits of HIIT training?
- offer time poor individuals an alternative method while achieving similar gains
What are the risks associated with HITT?
Individuals with health issues may not be conditioned enough to complete HITT and may benefit from lower intensity.
Chronic adaptations to HIIT
- increased VO2 max
- increased capillarisation
- increased mitochondrial mass
- increased muscle oxidative capacity
- decrease lactate production, increased lactate tolerance
- decreased reliance on glycogen
Fartlek training
Type of continuous training with bursts of high intensity
- anaerobic glycolysis will increase intensity above 85% HRM
Fartlek training principles
- 65 - 85% hrM
- 20 MINS+
- Aerobic
- LIP at higher %
- aerobic power
- muscular endurance
What is circuit training?
-performing a no. of exercises at a sequence of stations
- manipulated by changing reps/time/recovery period
- replicate activity analysis
What are things to consider about Circuit training
- w:r ratio
- repetitions
- muscle actions
- sequencing of stations
- recovery
- fitness components
- individual load
Resistance training
Manipulation of repetitions and resistance
Resistance
the load to be moved
Muscular strength
85 - 100% 1RM
3 - 5 exercises
2 - 8 repetitions
3 - 5 sets
Passive rest
Slow contraction
2 - 3 frequency
Muscular power
30% 1RM
2 - 4 exercises
4 - 6 repetitions
3 - 4 sets
Passive rest
Explosive speed
1 - 2 frequency
Muscular Endurance
30 - 50% 1RM
4 - 8 exercises
15+ repetitions
2 sets
Active rest
Rhythmical speed
2 - 3 frequency
Guidelines for resistance training
- choose no more than 2 exercises for each muscle group
muscular endurance, strength, power - recovery
- indirectly improve other muscle components
What is the aim of plyometric training?
Increase muscle power and develop the ability of the muscle to contract rapidly/explosively
4 - 6 repetitions
How does Plyometric training work?
A muscle is loaded with an eccentric lengthening action followed by a concentric (shortening action), contracting more forcefully more rapidly
AKA stretch/reflex cycle
Shorter period = more forceful
Plyometric training considerations
- suitable strength base
- start with low stress
- not suitable for u15s
- shock absorbing surfaces
- 2x weel (prep) 1x (comp)
- 48 hours recovery required
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U3AoS1 - Skill Acquisition107
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U3AoS1 - Biomechanical Principles87
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U3AoS2 - How does the Body produce energy?96
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U3AoS2 - Oxygen Uptake and Acute Responses131
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U4AoS1 - What are the foundations of an effective training program?108
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U4AoS1 - Activity Analysis51
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U4AoS1 - Fitness Testing33
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U4AoS2 - Training Implementation Principles51
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U4AoS2 - Training Principles79
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U4AoS3 - Chronic Adaptations to training75
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Psychological and Nutritional strategies56
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Training Methods29
