1.2.b. Optimising training (types of training) GapFill

Different types of athlete (e.g. footballers, gymnasts and hockey players) must carefully consider the type of training they adhere to, in order to improve specific components of fitness and their performance. There are multiple training types that they can use.

 WeightIntervalStaticCircuit training involves numerous exercise stations that can be adapted to the athlete's training needs or to target specific muscle groups. For example, an athlete working on  agilitystrengthspeedmuscular endurance could spend one minute doing press-ups, have a 30-second rest and then move on to another station to do one minute of rowing.

 ContinuousPlyometricIntervalCircuit training involves working for a sustained period of time (e.g. at least 20 minutes) without  oxygentimeresttrainers. Also known as steady-state training, it is a valuable training method for improving  flexibilitycardiovascular fitnesscoordinationstrength. Examples include long-distance running, swimming and cycling.

 PlyometricContinuousFartlekStatic training involves exercise that varies the  speedbreathing ratefrequencyheight or terrain. An example of this may be walking, running and sprinting around a 400 m track. This is valuable for games players as it works both the aerobic and  anabolicamateurhydrophobicanaerobic energy systems. 

HIIT stands for high-intensity  intermittentintervalintertwinedinterchange training and involves repeated bouts of very high-intensity exercise, with rest and recovery periods in-between. This is similar to traditional  dynamicintervalplyometricstatic training, which incorporates the same work-to-rest format, but requires working at a much lower intensity, i.e. the ratio between work and rest periods is typically less, meaning the individual receives a greater rest period relative to amount of work done in the previous bout.

 FartlekCircuitWeightStatic training uses free weights to target and improve specific muscles or muscle groups. Each training session involves lifting weights for a specific number of  rolesrunsrepetitionsreactions (number of times the movement is performed) and sets (number of times reps are performed). This training type is useful for improving power and  agilitystrengthheart ratebreathing rate. It is important when completing this training type that the athlete practises the safe technique of movements and that spotters are present when the athlete is lifting heavy weights.

 Static|FartlekPlyometricWeightInterval training involves bounding and jumping exercises in order to improve power. It involves an eccentric movement (lengthening of the muscle when contracting), followed by a larger   concentricexplosiveeccentricegocentric movement (shortening of the muscle under contraction).