Training methods for Physical

COF
Aerobic Endurance; The ability for the heart and lungs to supply oxygen to the working muscles over
a sustained period of time

Continuous Training: This is when the body works at a consistent intensity for a sustained period
of time, usually over 30 minutes. During continuous training, a person’s heartrate should be kept
at a rate where it is working hard but not over working – this is in the aerobic zone (60-80% of
maximum heartrate). To help measure the intensity the performer could use a monitor.

Interval Training: This is when a participant exercises at high intensity followed by a recovery
period. The exercise time can vary from about 30 seconds to 5 minutes, followed by a period of
either;

Active recovery – such as a walk or light jog

Passive recovery – complete rest

The exercise intervals should be between 60-80% of maximum heartrate. To increase aerobic
endurance, you can prolong the periods of exercise and decrease the rest.

Fartlek Training: Fartlek means ‘speed play’ in Swedish. It Combines continuous training (low
intensity) with interval training (higher intensity) as the intensity of the workout can be varied by
travelling at different speeds. It often combines different terrain such as uphill and downhill.
Fartlek training can only be classed as continuous training if there is no passive rest. It is often
considered the best type of training for beginners and athletes looking to improve aerobic
endurance, and can be done in the form of running, cycling or rowing

Muscular Endurance: The ability for the muscles or muscle group to be able to contract repeatedly
over a sustained period of time.

Circuit Training: This involves working at different stations performing a different exercise at each
one. The performer normally works for a specific period of time and then completes a rest for
example 45 seconds of work followed by 15 seconds of rest.

Fixed resistance machines use stacks of weights attached to pulleys or air pressure to provide
resistance. This type of strength equipment only provides movement for specific exercises such as
the seated leg curl and seated leg extension machines

Ensuring adequate Flexibility is an important part of injury prevention. Forcing muscles, tendons
and ligaments to make movements they aren’t used too can lead to damage or injury.

There are 3 main types of Flexibility training you need to know:

1. Static (Active)

2. Static (Passive)

3. Proprioceptive Neuromuscular facilitation

Concentric contraction: This is when a muscle Shortens as it contracts. An example is the bicep
during the upwards movement of a bicep curl

Eccentric contraction: This is when the muscle lengthens as it relaxes. An example of this is the
bicep in the downwards movement of the bicep curl.

isometric contraction: this is where the muscle is activated but held at a certain length. There is no
shortening of lengthening, an example is pausing at the bottom of the bicep curl

Static Stretching: This is where a person gets into a specific position to target a muscle or muscle
group, and holds that position to develop the stretch.

A person can use their own body to hold the muscle in a stretched position such as the example
shown here. (Active)

They can also use another person or object to hold the body part in the correct position to stretch
the targeted muscle as seen here. (Passive)

Dynamic stretching: This type of stretching involves gradually increasing the range of movement of
a muscle or group of muscles through controlled repeated movements.

Proprioceptive Neuromuscular Facilitation (PNF): This type of training is usually carried out as part
of a cool down when the muscles are warm and already stretched.

Step 1: The participant will stretch a muscle as far as possible. They may use a partner or object to
help hold the stretch initially

Step 2: The participant will then push the stretched body part against their partner for 6-10
seconds whilst their partner resists the movement. The muscle is then relaxed and the process is
repeated approximately 3 times.

Training to improve Speed: Speed is the ability to cover a set distance as quickly as possible.
Track athletics evens are all about covering a distance faster than the other competitors such is
the case with the 100 & 200m sprint, however, speed is also important in other sporting activities,
such as being able to sprint to the ball quickerthan your opponent infootball, cover the distanceof
the outfield in cricket, and break the defensive line in rugby

Resistance training

For any type of strength training, the concept remains the same - carry out a lower amount of reps
with heavier weights! To start with a person would need to find their 1 rep max (1RM). From this
they would use weights that are about 75% of 1RM over a number of sets, sometimes increasing
or decreasing the weights depending on the strength training they are using

TRAINING METHODS FOR

Reaction time is the time taken to register a stimulus before reacting to it. It is used in may sports
where control is not always within the power

Coordination is using two or more body parts at once.

This could relate to any sport using multiple body parts at the same time, or to coordinate the
movement between the eyes and a body part

In order to successfully train Coordination, the coach or athlete will select training exercises using
two or more parts of the body.