Types of Training

http://hsc.csu.edu.au/pdhpe/core2/performance/4-1/4.1.3Typesoftraining.html

Aerobic

Aerobic training includes:

Continuous training

Fartlek training – continuous + overload

Interval training – eg. run 500m then have a 2 minute break

Circuit training – different stations with different activities

Aerobics – dance, exercise lasting for 30 minutes

Strength

Strength programs can be divided up into three categories:

Isotonic – participants raise/lower or pull/push free weights to contract/lengthen muscle fibres. Involves Concentric (shortening) & Eccentric (lengthening) contractions. Click here to see an image of this.

Isometric – participants develop strength by applying a resistance and using exercises in which muscle length doesn’t change. 

Isokinetic – participants use elaborate machines to ensure that the resistance applied to the muscle group is uniform throughout the full range of movement. 

There are four types of strength:

Absolute strength is the maximum force that can be generated by a muscle.

Relative strength is the maximum strength that can be generated by a muscle relative to one’s weight.

Muscular endurance is the ability of a muscle group or the whole body to withstand fatigue.

Power is the ability to apply force at a rapid rate. Power is required in explosive sports such as jumping and sprinting and most team sports.

Flexibility (static, ballistic, PNF)

Flexibility is affected by a number of factors including:

Age – muscles shorten and tighten as we grow older.

Sex – generally, females are more flexible than males.

Temperature – increased atmospheric and boy temperature both improve flexibility.

Exercise – people who are frequently involved in exercise tend to be more flexible than more sedentary people.

Specificity – flexibility is joint specific. The fact that a person is flexible in the shoulder does not automatically mean similar flexibility exists in their hips.

A flexibility program is essential for:

Prevention of injury

Improved coordination between muscle groups

Muscular relaxation

Decreasing soreness and tightness following exercise

An increased range of movements around joint, maximising performance potential

Preparing the athlete for training