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Training Methods for a variety of sports
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Assess the relevance of the TYPES of TRAINING and TRAINING METHODS for a variety of sports
SPORT (eg) TYPE of TRAINING (eg) TRAINING METHODS (eg) TRAINING AFFECT ON PERFORMANCE
Marathon
Triathlon
Aerobic
Aerobic training specifically targets the aerobic energy system and the cardiovascular system, which improves the delivery of oxygen to enhance its use.
Aerobic training should be done at least 3 times a week, at an intensity between 70% and 80% of their maximum heart rate, and normally goes for 30+ min in duration.
Fartlek: the athlete participates in a singular activity with random varying intensities. This could be going for a run where the speed varies from a walk at 4km/h to a sprint at 20km/h and then slows down to 10km/h before going back up to 14km/h. Each intensity could go for the same length of time, or vary. Alternatively, the intensity of the run could change by altering the incline or decline.
Aerobic/long interval : training involves a single activity with specified changes in intensity at specific times or lengths within the session. These changes will alternate between two set intensities and generally have a longer duration or length at the higher intensity than at the lower intensity. This method of training could be running 1500m at 80% and then jogging 400m at 40%. This would then be repeated a set number of times, which for this example could be 5 times
Circuit: various activities that are normally done for a set time before moving on to the next activity. Intensity during circuit training can vary or stay the same. Circuit training can be used for multiple types of training. For the circuit to be aerobic, it needs focus on aerobic activities, NOT strength, flexibility, anaerobic systems or anything else**. This might look like 5 min on a bike at 70%, swimming for 5 min at 75%, cross-trainer for 5 min at 80%, and 5 min on a rower at 75%.**
This type of training affects performance by increasing the delivery of oxygen to the muscles, improving removal of waste products for all energy systems and enhancing the muscles ability to use the aerobic energy system.
These improvements allow the athlete to perform at higher workloads for longer, because they become a lower intensity for the trained athlete.
This training will also improve the recovery time for the lactic acid energy system.
Power Lifter Strength
Strength training often involves:
~sets (how many times an exercise is repeated)
~ repetitions (how many times the set resistance is lifted)
~ a set resistance (can be a set weight such as 20Kg or a set intensity such as 10 RM)
~ a rest period between sets.
Strength training can be done using isometric or isotonic contractions. Isotonic is more frequent. This training type is suited to many sports, but particularly for sports where muscular strength is one of the key components of fitness.
Weight training involves lifting a certain weight against gravity to train specific muscles or groups of muscles. This method of training can use both fixed weights and free weights.
Free weights often involve lifting dumbbells, barbells and sometimes the weight plate itself. This method of training causes the body to not just develop the major muscles being used in the activity, but also develops the smaller muscles used to stabilise the movements. Eg 3 sets of 8 reps at 40kg
Fixed weights utilise machines to lift the weight and often have a pulley system. The advantage of this method is that it helps the athlete to learn the correct technique and to experience equal resistance throughout the full range of motion.
Elastic training uses various forms of elastic to provide the resistance to develop strength. The intensity of this type of training is limited and the resistance increases as the elastic is stretched. The benefit of this method is that it is highly portable making it useful in home gyms or for personal trainers. This method of strength training is often used in rehabilitation , especially of weaker muscles. This method of training is best suited for sports, which require use of the smaller muscles. These sports include: arm wrestling, darts and Javelin
Strength training is any training that is done which will improve an athlete’s strength. This type of training affects performance by causing muscular hypertrophy, which is a growth in myocyte cross-sectional area.
Strength training causes a large stress on the muscle being used, causing minor tears in the muscle. The body responds to these high intensities by increasing the size of the muscles to increase muscular strength so that the next time the intensity is encountered it can be lifted without causing as much damage
Weight training is the dominant form of resistance training when large gains in strength are required or when a large resistance is desired. It is most suited to sports that require large amounts of strength or power.
dynamic stretching
Basketball
Netball
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Training Methods for a variety of sports
Subject: sport
School: Narrabeen Sports High School
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