Types of Training

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Contents 1 Types of Training 1.1 Aerobic Training 1.2 Strength Training 1.3 Flexibility Training

Types of Training

Aerobic Training

• Training that improves the efficiency of the aerobic energy producing system and can improve cardio-respiratory endurance.
• Heart rate ^ in target zone for at least 20 minutes

Different types of training includes:

• Endurance training: continuous training over a long distance
• Continuous training: 20 mins in zone 70-85%, combinations of duration and intensity (long/low and short/high)
• Interval training: exercise with recovery periods in between
  • Eg: sprint 200m (30 secs) and rest 2 minutes
  • Mimics competition
  • Allows high intensity over a longer time period
• For aerobic improvement: a work: rest ratio of 1:1 or 1:2
• Circuit training: exercises moving from station to station
  • Can be anaerobic/aerobic and can be weights, general fitness or skill specific
  • Fixed load (the same for everyone) or individual load (individual works at their maximum)
  • Can modify: the stations, the time at each, repetitions and circuits
  • Works best for muscular endurance, strength and flexibility
• Fartlek training: Swedish for ‘speed play’
  • Using different energy systems with an aerobic focus through continuous work with bursts of speed
  • Eg: jogging with 10-15 second sprints every 2-5 minutes
  • Helps the ability to change systems
• Aerobics: exercise performed to music
  • Variations: eg slow music at the start to warm up
  • Eg: boxercise, jazzercise

Strength Training

(also called resistance training)

• Aims: (muscle) strength, power, endurance, tone
• Strength: the capacity of the body to exert force though muscle power
• Absolute strength: maximum force generated by one contraction
• Relative strength: force generated by a muscle taking into account body weight
• Strength endurance: ability to repeat muscle contractions against a resistance
• Speed strength (power): the muscle produces force quickly
• Repetition: one performance of an exercise
• Set: number of repetitions without rests
• Repetition maximum: max number of time you can lift something before fatiguing
• Hypertrophy: muscle fibres increase in size
• Muscular bulk: increase in muscle tissue causing an increase in muscle size
• Aerobic conditioning: capacity of the heart/lungs to pump blood to the muscles
• Resistance can be: body weight, barbells, machine systems

Types of Strength Training:

• Isometric (Latin: ‘constant length’)
  • A static contraction, muscle length does not change, little joint movement
  • Eg PNF stretching, pushing against a wall
  • Good for sports where a position has to be held (eg downhill skiing)
• Isotonic
  • A constant load is taken through a range of movement
  • Concentric: muscle shortens
  • Eccentric: muscle lengthens
• Isokinetic
  • Machines used to gain constant speed against a resistance
  • For rehab and max speed/power events

Flexibility Training

• Definition: ability of joints to bend/stretch/twist through a range of movement without injury
• Aims:
  • Preventing muscle injury/soreness
  • Improving body’s mechanical efficiency
  • Improving muscle coordination
• Is affected by age, gender, exercise, temperature, specificity

Types of Stretching:

• Static (passive) stretching
  • The muscle is stretched slowly and held for 10-30 seconds (without pain/discomfort)
  • Is safe (and used in rehab)
  • Increases blood flow and muscle temperature
  • Overcomes the stretch reflex mechanism (an involuntary action that protect from overstretching)
• Ballistic (dynamic) stretching
  • Requires extra stretching/repetitive movements eg bouncing/swinging
  • Not for the untrained, can cause tears - performed after static and PNF stretches
• Proprioceptive neuromuscular facilitation (PNF)
  • Definition: involves a static stretch + isometric contraction + relaxation
  • Strengthens the muscle fibres
  • A person/immovable object provides the resistance for an isometric contraction

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