TRAINING METHODS

Key Knowledge

Fitness training principles including intensity,

duration, frequency, overload, specificity,
individuality, diminishing returns, variety,
reversibility, maintenance and de-training
Fitness training methods, including continuous,
interval, fartlek, circuit, weight/resistance,
flexibility, plyometrics, speed, Swiss ball and
core strength training to improve aerobic
capacity, anaerobic capacity, muscular
strength and endurance, speed, flexibility and
muscular power

Continuous Training

Slow, long distance training that lasts for

more than 20 minutes in the correct HR
training zone.
Athletes should be at training at 70% to
85% of max HR.
Some examples are 5km running,
1500m swimming, cycling, cross country
skiing.

Continuous training and the FITT

principle.

Frequency (for improvement at least 3

per week)
Intensity (in the aerobic training zone
70-85%of Max HR)
Time (minimum of 20 minutes
continuous activity is required in correct
HR training zone)
Type (whole-body activities that use
large, major muscle groups, such as
walking, running, cycling, rowing,
swimming and aerobics).

What fitness components does continuous

training improve

Aerobic Capacity
Muscular Endurance

Interval training

Interval training consists of periods of

work and periods of rest.
We can use our activity analysis to give
us an idea of what energy systems and
fitness components we are training.

Interval
for the 3Rest
different
Inter training
Work
Work Traini
val
Re
-tong
Sets
inter
systems
(running
example)
intensi ps
rest
frequ

Ener
gy
syste
ms

Phosp
hate

time
38
secon
ds

95+
%MHR

825
secon
ds

85-95
%MHR

30
Aerobi 240
c
secon
ds

7585
%MHR

Lactic
acid

val

ty

40
secon
ds

ratio

1:5

Suita
ble

ency

sport
s

100metre
sprint,
team
sports

75
secon
ds

1:3

Team
sports
, 200metre
run

240
secon
ds

1:1

45

1500
run

Work to rest ratios (interval training)

The most important aspect of the

interval training is the work to rest ratio.
ATP PC System 1:5
Anaerobic Glycolysis 1:3
Aerobic 1:1

Applying overload to interval training

To overload interval training you can

manipulate the following variables.

work interval distance

work interval time
rest interval time
rest interval type
number of repetitions
number of sets.

What fitness components can interval

training improve

Strength
Muscular Endurance
Aerobic power
Anaerobic power
Muscular Power
Speed
Depends on the variables as to which
fitness components is improves

Your turn

Define interval training in your own

words.

Plan an interval training session for

developing the anaerobic glycolysis
system in swimming (make sure you
include all variables)

Resistance/Weights Training

Aims to build muscle strength and power

and local muscular endurance by
exercising muscles against a resistance.
Three types

isotonic (free weights)

isometric (fixed resistance)
isokinetic (variable resistance provided by a
machine).

Isotonic resistance - Moving the weight

through a range of motion
These phases are:
the concentric phase, where the muscle
contracts against the force of gravity
the eccentric phase, where the muscle
lengthens under tension with the force of
gravity.

Isometric resistance training involves

holding the muscle in one position while
it contracts against the resistance.
Tension in the muscle increases but the
muscle stays the same length. E.g prone
hold

Isokinetic resistance training is

undertaken on machines such as a
Cybex, Kincom, Biodex or Hydragym,
which can adjust the load as the body
part moves through the range of motion.
Unlike the isotonic resistance it has the
same resistance the whole way through
the range of motion

Terminology
Variable

Definition

Repetition

The number of times an action is

performed (e.g 10kg)

Repetition maximum (RM)

The heaviest load that can be

successfully completed in a given
number of efforts or exercises
(e.g 3RM of 50kg)

Set

The number of groups of

repetitions (e.g 4 sets)

Resistance or load

The weight that must be moved

in the exercise or effort (e.g
35kg)

Guidelines for strength, power and LME

Variable

Strength

Power

Muscular
endurance

Load

85100 % of
1RM

3070 % of 1
RM

5060 % of 1
RM

Repetition

14

412

15100

Sets

310

36

24

Rest and
recovery

36 minutes

26 minutes

2 minutes

Speed of
contraction

Slow

Fast

Medium

What fitness components can resistance

training improve

Strength
Muscular Endurance
Anaerobic Power
Muscular Power
Depends on the variables as to which of
these it trains

Flexibility

Flexibility is the joints ability to move

through its full range of motion
Flexibility training is about improving the
range of motion at the desired joints that
are important for maximum performance
in the designated activity.

Static (or passive) stretching

Holding a stretch at a point for up to 30
seconds. is the safest and easiest method to
practise. This is also the most effective
stretching method in a warm-down following
the most exhaustive part of an exercise bout.
Active stretching
Active stretching involves slowly moving the
joints through the range of motion, relaxing the
agonist and repeating the stretch. This type of
stretching is common in aerobics classes.

PNF stretching
PNF stretching is considered to be 20 per cent more effective than
other methods, if undertaken correctly. PNF involves the use of muscle
isometric contraction before the stretch in an attempt to achieve
maximum muscle relaxation.
You thoroughly warm up first.
You move into the stretch position so that you feel the stretch
sensation.
Your partner holds the limb in this stretched position.
You then push against your partner by isometrically contracting the
antagonistic muscles for 610 seconds and then relax. During the
contraction, your partner aims to resist any movement of the limb.
Your partner then moves the limb further into the stretch until you feel
the stretch sensation. Hold for 1015 seconds.
Repeat steps 4 and 5 three or four times before the stretch is released.

Dynamic stretching
Dynamic stretching consists of slow, controlled
movements through the full range of motion. For
example, controlled leg and arm swings that take you
gently to the limits of your range of motion.
Ballistic stretching
Ballistic stretching is potentially dangerous because it
involves moving through the range of motion using
the momentum created rather than the muscle
contraction. Only specifically conditioned athletes
such as experienced dancers, high-level team players
and gymnasts should use ballistic stretching.

Plyometrics

Plyometrics aims to increase muscular power by

first stretching a muscle then contracting it very
quickly.
Plyometrics is an excellent way for conditioned
athletes to increase and develop their jumping,
sprinting and explosive power.
A baseball player, for example, must first swing
the bat back, stretching the muscle, before
contracting the muscle to hit the ball.
Only should be done by athletes that have a
high fitness level.

Examples of low-stress or low-impact plyometric drills are:

skipping with and without a rope
doing low hops, steps and jumps
throwing light objects such as cricket balls and frisbees
throwing a light (2.5 kilogram) medicine ball
jumping 360 degrees.
Examples of high-stress or high-impact plyometric drills are:
Plyometric exercise
bounding with alternate legs
bounding with both legs
speed hopping on a single leg
doing clap pushups
jumping over, on and from benches that are 35 centimetres high
triple jumping

What fitness components can Plyometrics

training improve

Speed
Agility
Anaerobic Power
Muscular Power

Circuit training

Circuit training involves a number of activity

stations performed in a sequence, training
numerous fitness components at once.
Apart from flexibility an athlete can plan to train
any of the fitness components in a circuit training
session, although not to the extent achieved using
a more specific training method. An attractive
quality of circuit training is that it can be designed
with minimal or no equipment and does not always
have to be held inside or at a fitness centre.
Exercise stations should be arranged so that body
parts are cycled or distributed.

Example circuit training

Participants can undertake three types of circuit

training:
Fixed load. Each station or activity has a set number
of repetitions to be completed before the athlete
moves to the next station for example, 100 skips,
10 pushups, 20 situps.
Fixed time. The athlete completes as many repetitions
as possible in the allotted time at each station for
example, 60 or 30 seconds at each station.
Individual load. Each individual designs the circuit to
suit their strengths and weaknesses. The individual
performs the maximum repetitions at each station for
one minute. The number of maximum repetitions is
halved, and the athlete completes the circuit three
times to determine an initial time. The target time is
two-thirds of the initial time.

What fitness components can circuit

training improve

All of them except flexibility

Depends on the variables as to which of

these it trains

Fartlek training

Fartlek training is swedish for speed play. Works

both aerobic and anaerobic systems.
Fartlek training, a variation of continuous training,
involves changes of intensity throughout the
training sessions. These changes of intensity can be
simply an increase in pace or running up a hill,
it stimulates the interplay between the aerobic and
anaerobic energy systems used in individual sports
(such as sprinting to gain a better position within
the field of runners), and in team games (when
involved in a sprint to the ball, followed by jogging
to a new position on the field).

Speed training

The energy for speed is principally

derived from the ATP-PC system and
is used up in around 10 seconds of
maximal effort (95100 per cent)
and takes 35 minutes to fully
replenish.
Training efforts for speed improvement
should therefore centre on maximal
efforts of less than 10 seconds and
ideally allow full recovery time

What fitness components can speed

training improve

Agility
Speed
Anaerobic Power
Muscular Power

Swiss ball training

A Swiss ball can be sat on, laid on,

leaned against, or held between the
arms and legs to offer different levels of
resistance and balance training.

Core strength

The aim of core strength (or stability)

training is to effectively use the trunk
musculature and to control the position of
the lower back (or lumbar spine) during
sport or recreation-based movements.
Core stability has become recognised as an
important part of modern fitness training
philosophies. It is used by almost all elite
sporting teams and individuals to heighten
total body stability during competition.

What fitness components can core

strength and swiss ball training improve

Strength (core strength)

Muscular Endurance

Ways to improve fitness

Aerobic power
Training methods

Anaerobic power
Training methods

Muscular strength
Training Methods

Muscular endurance
Training Methods

Speed

Flexibility

Muscular power