Methods+of+Training

=Methods of Training = = = ==

‍This is training where you work at an activity for longer than 20minutes.
====‍ The intensity in this method of training is **lower** than in others. Cardiovascular and Muscular Endurance are the main fitness components that are being trained. ====

‍ Continuous Training helps to develop general fitness and this is the base of all types of fitness.
====‍ To know if continuous training works, whether the intensity is appropriate you need to work out your target heart rate. If your heart rate is too high then you will lose the aerobic benefit. If it is not intense enough then no aerobic benefit will be gained. ====

// Questions //** : **
 * 1) ====Make a list below of all the sports that have a high level of cardiovascular endurance. ====
 * 2) ====What are some examples of continuous training activities? ====

//‍ Compared to continuous - more intense, shorter work periods //
====‍ __Long Intervals__ - Work Periods up to 3minutes, used for sports where work periods are longer than 5mins (specifically developing the Lactic Acid energy system, which is very useful in longer duration activities that have short periods of high intensity regularly spread throughout) ==== ====‍ Identify some of these sports. __Short Intervals__ - work periods last maximum 15secs, 100% effort is required for it to be effective. Reps 12-15max. (Very useful for sports that require explosive bursts of power, targeting the ATP_PC energy system) ==== ====‍ Intervals are designed to meet the specific requirements of the sport. It is targeting the anaerobic energy systems and is important for sports that require explosive **muscular** **power** and/or **muscular speed.** ====

**‍ __Resistance Training:__ **
====//Resistance training// is a form of stregnth training in which each effort is performed against a specific opposing force generated by resistance (i.e. resistance to being pushed, squeezed, stretched or bent). Exercises are //isotonic// if a body part is moving against the force. Exercises are //isometric// if a body part is holding still against the force. Resistance exercise is used to develop the stregnth and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being.====

**‍ __Flexibility Training:__ **
‍ Flexibility training is where there is a conscious effort to progressively improve the long term range of movement at a joint and increase the elasticity of the muscles. See powerpoint for the different types of stretching to help impove flexability.

//Questions: //
 * 1) <span style="font-family: Arial,Helvetica,sans-serif; font-size: 15px;">Why is flexability an important training method for all sports?
 * 2) <span style="font-family: Arial,Helvetica,sans-serif; font-size: 15px;">In what ways could an imporvement in flexability lead to an improvement in performance for your sport?

<span style="font-family: Arial,Helvetica,sans-serif;">‍ __Circuit Training:__
====Circuit training is a form of conditioning combining resistance training and high-intensity aerobic exercise. It is designed to be easy to follow and target strength building as well as muscular endurance. An exercise "circuit" is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.====

<span style="font-family: Arial,Helvetica,sans-serif; font-size: 15px;">Check out this guy - Stefan Holm. Worlds best at bounding.
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[|Methods Of Training Quiz:]