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3.3 Principles of training and application to personal programmes Typeit
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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.
training involves numerous exercise stations that can be adapted to different fitness components or target specific areas of the body. For example, an athlete could lift different high-load, low-repetition weights at each station to improve whole-body . For example, one station would be dedicated to bench presses and the next might be squats. Alternatively, this training method can allow the performers to adjust the rest period between each station to suit different training thresholds or meet specific fitness components. For example, if an individual is looking to improve muscular , they may include 30–60 seconds of recovery between stations to allow the muscles to recover.
training involves working at a constant intensity for an extended period of time (e.g. at least 20–30 minutes), without . Also known as steady-state training, it is a valuable training method for improving . Examples of this training method include long-distance running, swimming and cycling.
training is Swedish for 'speed play', and thus involves exercise that varies the speed and/or . A good example of this method is alternating between a walk, run and sprint, or changing the surface, whether that be on a pavement, on a beach or over hills. It is valuable for games players as it replicates the varied and extended duration of matches, which work both aerobic and anaerobic energy systems. It can improve a range of fitness components, such as cardiovascular fitness and muscular endurance.
training involves work periods that are interspersed with periods of rest or low-intensity recovery. Because work periods are split up in this way, they are usually performed at high intensity. For example, a 400 m runner might create a session of one minute on, four minutes off (i.e. a work-to-rest ratio of 1:4). The high-intensity work aspect means that it can be used to improve and power, particularly in short-distance track athletes. As the work-to-rest ratio can be adapted, this type of training can also be used to target cardiovascular fitness and muscular endurance.
training uses resistance exercises to target the system. An important principle which determines the component of fitness being targeted is the load selected (i.e. how heavy the resistance is). This dictates the number of repetitions that can be performed. High loads are coupled with low reps, and aim to improve strength, but are also effective in improving power. Low loads allow for a higher number of reps, meaning that muscular endurance can be targeted. The performer is also able to move the resistance at speed, so this load–rep scheme can be used to improve this component too.
exercises involve bounding and elastic movements which are designed specifically to improve . Exercises should start with an eccentric movement (lengthening of the muscle when contracting), followed by a larger, quicker concentric contraction (shortening of the muscle under contraction).