4. training methods
DESCRIPTION
Quick review of basic Training Methods DefinitionsTRANSCRIPT
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Training MethodsBasic Terms
Continuous Training
Interval Training
Circuit Training
Cross Training
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Repetitions• Reps- the number of times the
exercise should be repeated in a row.
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Sets• Sets - the amount of times a
“block” of repetitions should be repeated.
• Rest periods of at lease 90 seconds should present between sets.
• A set should be completed when you realise that you can not repeat another repetition in correct form.
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Typical Notation
3 x 253 Sets
… of 25 Repetitions
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Repetition Maximum
• Referred to as an RM - the maximum weight a person can lift a number of times.
• For example, a 1RM weight is the maximum weight someone can lift once.
• A 10RM weight is the maximum weight someone can lift ten times.
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Continuous Training· Designed to improve your aerobic (heart and lung) capacity
and muscular endurance.· Most important training method for both health and sport
related fitness.· Frequency – To improve your aerobic fitness you must
perform three continuous training sessions per week.· Intensity – Your target heart rate should be 75% of your
maximum heart rate. Your target zone should be between 70 to 85% of your maximum heart rate.
· Time – Each training session must last for 20 minutes continuously.
· Ideal types of activities include: running, cycling, swimming and aerobic floor classes.
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Continuous Training
• Highly effective for:· Aerobic Capacity· Muscular Endurance
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Interval Training• Alternating periods of workout and recovery .
· 30+ minutes· large and/or small muscle groups· low to moderate intensity· heart rate 70-80% maximum· alternate hard and easy days
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Interval Training• Highly effective for:
· Strength· Power· Speed
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Fartlek• Fartlek, which means "speed play" in Swedish, is a
training method that blends continuous training with interval training.
• The variable intensity and continuous nature of the exercise places stress on both the aerobic and anaerobic systems.
• It differs from traditional interval training in that it is unstructured; intensity and/or speed varies, as the athlete wishes.
• Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise.
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Circuit Training• Perform 1 set of an exercise .• Move directly to next exercise and
complete set.• No rests until 3 laps (therefore 3 sets)
have been completed.• Ideal for developing muscular
endurance, definition and some aerobic fitness.
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Circuit Training• Highly effective for:
· Strength· Muscular Endurance· Aerobic Capacity
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Cross Fit• The CrossFit prescription is “constantly
varied, high-intensity, functional movement.”
• Large focus on moving large loads over long distances, and to do so quickly.
• Involves constantly changing mix of aerobic exercise, gymnastics (body weight exercises), and Olympic weight lifting.[
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Cross Fit• Highly effective for targeting:
muscular endurance, strength, aerobic capacity, and flexibility.
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Weight Training• Weight training is a common
type of strength training for developing the strength and size of skeletal muscles.
• It uses the weight force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through contraction.
• Weight training uses a variety of specialised equipment to target specific muscle groups and types of movement.
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Zumba• Zumba is a dance fitness program
created that involves dance and aerobic elements.
• Zumba's choreography incorporates hip-hop, soca, samba, salsa, merengue, mambo and martial arts.
• Squats and lunges are also included.
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Zumba• Zumba would be most effective for
targeting muscular endurance, aerobic capacity and flexibility.