What are the two types of Continuous Training?
Continuous Training and Fartlek training
What does continuous training develop?
Aerobic capacity and endurance
What does Continuous training involve?
Working continuously at the same intensity
How may you vary intensity in Continuous training?
HR training zone - %HR max
Rate of percieved exertion (RPF scale)
Increase Duration
What does Fartlek training develop?
Aerobic capacity
What does Fartlek training involve?
Working at different speeds / intensities / distances / gradients
Blends continuous and interval training by intermixing perdios of fast and slow
How may you vary intensity in Fartlek training?
HR training zone - %HR max
Gradients
Distances of sections
Speeds of sections
How would fartlek training help a games player?
- Replicates varying intensities that occur during matches.
- stresses different energy systems, replicating positional demands of team sports performer.
What are the 6 types of interval training?
Interval training, high intensity interval training, weight training, circuit training, Plyometrics, Mobility/flexibility
What does Interval training develop?
Aerobic capacity, speed, power, agility and strength.
What does interval training involve?
Repeated periods of high intensity exercise followed by rest/recovery.
How may you vary intensity in interval training?
Duration / intensity of work period
Recovery time
Type of exercise
What is short interval training?
Improves speed - shorter work periods but at higher intensity
What is long interval training?
Imporves aerobic capacity - work and rest periods are longer
What does high intensity interval training develop?
Anaerobic / aerobic capacity, muscular strength and enduramce, speed and power
What does high intensity interval training involve?
High intensity work periods above lactate threshold interspersed with periods of rest and recovery.
Positives of High intensity interval training?
- Imporved ability to buffer lactic acid which increases ability to perform skills without fatigue/maintain high intensity for longer.
- Improves aerobic capacity faster than continuous training
- improves a range of fitness components for various sports
- Works both aerobic and anaerobic energy systems - required in team games
Negatives of High intensity interval training?
- Intensity may negatively impact sports performance
- The ‘no pain no gain’ approach may lead to increased stress, exta fatigue, injury and illness - longer recovery/less sessions
- Not apporpriate for all sports/positions e.g. goal keeper
What does weight training develop?
Strength power, speed and muscular endurance - all use fast twitch type IIb muscle fibres
What does weight training involve?
Involves a wide range of muscle group specific resistance exercises
How would you vary the intensity of weight training?
% of 1 rep max
adjusting number of reps/sets
adjusting rest time between sets
Weight training for strength?
90-95% of 1 rep max
3 reps
3 sets
3-4 minute rest
Why have a 4 minute recovery period?
Allows for the replenishment of the CP system
Weight training for power?
80% of 1 rep max
6 reps
3 sets
3-4 mins rest
