Designing a Fitness Plan

Methods of Fitness Training - Types of Training

Methods of Physical Fitness

Training

Depending on the component of fitness been targeted there are a number of training Methods that can be employed.

• Circuit Training
• Continuous Training
• Fartlek Training
• Interval Training
• HIIT
• Stretching
• Weight Training

Circuit Training

• Can come in two forms:

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• Fitness circuit and Skills circuit
• Mainly aimed at improving muscular endurance and cardiovascular fitness.
• It involves a number of different exercises and each take place at a ‘station’.
• It involves periods of work and periods of rest

Circuit Training Advantages

• Very good for general, all round fitness compared to other methods.
• Can combine and improve a variety of HRC & SRC
• Equipment doesn’t need to be expensive
• Can be tailored to suit people of all fitness levels
• Includes aerobic and anaerobic exercises
• Wide range of exercises
• Easy to add Adaptations for progression/to simplify

Continuous Training

• Continuous training is steady training.
• Activities can include walking, jogging, swimming, rowing, cycling etc.
• The working Heart Rate will not be very high (between 60%-80%).
• No rest periods

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Continuous Training Advantages

• Improves cardiovascular fitness.
• Very cheap.
• Can be done alone or in a group, and in a variety of places.
• Wide range of activities can be used

Fartlek training

• Derives from a Swedish word means ‘speed play’
• Involves fast and slow running, over a variety of terrains and distances. It also has recovery periods.

Interval Training

• Defined as high intensity periods of work followed by defined periods of rest.

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• Example: 1 rep = 60 metre sprint followed by a 30 second rest period. Any one session could include 3 sets of 5 reps.

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• Good for Developing Speed but also cardiovascular endurance

High Intensity Interval Training (HIIT)

• Used to train for improvements in cardio, endurance and anaerobic
• Alternate between rest and intense work
• Active recovery results in working in the Aerobic Zone (50% of HR)
• TABATA: the most common type of HIIT 8 rounds 20 sec work 10 sec rest

Weight Training

• Uses progressive resistance, either in actual weight or in terms of repetitions.
• Can Use Body Weight/Free Weight/Machines
• Weights are lifted to increase muscular strength/endurance/ power in certain areas of the body.
• REPS: number of times the athlete repeats the exercise
• SETS: number of cycles of reps that the athlete completes
• % REP MAX: the max weight an athlete can lift. (% of 1 RM)

Weight Training Advantages

• Can be used to improve muscular strength or endurance, depending on how programme is planned.
• Can include a wide variety of exercises
• Easy to monitor progress and overload

Weight Training Types

In your Copies, write out 1 advantage and 1 disadvantage of each type of training.

Previous Examples:

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Targeted Component:

Power

Previous Examples: Targeted Component: Power

Previous Examples: Targeted Component: Cardiovascular Endurance

Strategies to support recovery

1. Stretching/Cool Down
2. Sleep
3. Napping
4. Relaxation
5. Ice Baths
6. Compression garments
7. Contrast bathing
8. Tapering
9. Active recovery
• Lighter training days
• Active rest days

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Stretching

• Stretching can improve motion of joints, increase blood flow to the muscles and decrease feelings of stiffness.

Activities such as Pilates and Yoga are advanced forms of stretching and core strengthening.

• Static stretching

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• Dynamic stretching

• Sleep: 6=8 Hours 
• Napping: 20-30-minute naps help improve recovery rates and mental focus. 
• Cold Water immersion- Ice baths for 5-10 minutes after training/match/race
• Stretching
• Active Recovery�
• Why?
• Cold water causes blood cells to contract, draining the blood and removing lactic acid. 
• Blood vessels expand again after the bath and are refilled with oxygenated blood. 
• Oxygen helps the cells to function better, reduces soreness and recovery time. 

• Contrast bathing-  contrasting cold water immersion with warm water immersion. Flushes lactic acid out of muscles and reduces soreness. 

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• Tapering-  Reduction in volume and intensity of training in the days prior to competition. 

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• Compression Garments and Active Recovery�* Can be Used to Combat DOMS by improving blood circulation

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Discussion Time

Can you think of other ways in which Elite Athletes recover?

Discussion Time

Why Does Michael Phelps Look like This?

Discussion Time

How Do these “Normatec Boots” aid Recovery?

Periodisation 

• The process of breaking down the training programme into manageable units, each with its own goal is known as periodisation.
• Considering 'The big picture', dividing the year into specific sections, and structuring a training programme within each section.
• 3 Cycles: Macrocycle, Mesocycle, Microcycle.

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Training Programme Assignment