4. training methods

Training MethodsBasic Terms

Continuous Training

Interval Training

Circuit Training

Cross Training

Repetitions• Reps- the number of times the

exercise should be repeated in a row.

Sets• Sets - the amount of times a

“block” of repetitions should be repeated.

• Rest periods of at lease 90 seconds should present between sets.

• A set should be completed when you realise that you can not repeat another repetition in correct form.

Typical Notation

3 x 253 Sets

… of 25 Repetitions

Repetition Maximum

• Referred to as an RM - the maximum weight a person can lift a number of times.

• For example, a 1RM weight is the maximum weight someone can lift once.

• A 10RM weight is the maximum weight someone can lift ten times.

Continuous Training· Designed to improve your aerobic (heart and lung) capacity

and muscular endurance.· Most important training method for both health and sport

related fitness.· Frequency – To improve your aerobic fitness you must

perform three continuous training sessions per week.· Intensity – Your target heart rate should be 75% of your

maximum heart rate. Your target zone should be between 70 to 85% of your maximum heart rate.

· Time – Each training session must last for 20 minutes continuously.

· Ideal types of activities include: running, cycling, swimming and aerobic floor classes.

Continuous Training

• Highly effective for:· Aerobic Capacity· Muscular Endurance

Interval Training• Alternating periods of workout and recovery .

· 30+ minutes· large and/or small muscle groups· low to moderate intensity· heart rate 70-80% maximum· alternate hard and easy days

Interval Training• Highly effective for:

· Strength· Power· Speed

Fartlek• Fartlek, which means "speed play" in Swedish, is a

training method that blends continuous training with interval training.

• The variable intensity and continuous nature of the exercise places stress on both the aerobic and anaerobic systems.

• It differs from traditional interval training in that it is unstructured; intensity and/or speed varies, as the athlete wishes.

• Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise.

Circuit Training• Perform 1 set of an exercise .• Move directly to next exercise and

complete set.• No rests until 3 laps (therefore 3 sets)

have been completed.• Ideal for developing muscular

endurance, definition and some aerobic fitness.

Circuit Training• Highly effective for:

· Strength· Muscular Endurance· Aerobic Capacity

Cross Fit• The CrossFit prescription is “constantly

varied, high-intensity, functional movement.”

• Large focus on moving large loads over long distances, and to do so quickly.

• Involves constantly changing mix of aerobic exercise, gymnastics (body weight exercises), and Olympic weight lifting.[

Cross Fit• Highly effective for targeting:

muscular endurance, strength, aerobic capacity, and flexibility.

Weight Training• Weight training is a common

type of strength training for developing the strength and size of skeletal muscles.

• It uses the weight force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through contraction.

• Weight training uses a variety of specialised equipment to target specific muscle groups and types of movement.

Zumba• Zumba is a dance fitness program

created that involves dance and aerobic elements.  

• Zumba's choreography incorporates hip-hop, soca, samba, salsa, merengue, mambo and martial arts.

• Squats and lunges are also included.

Zumba• Zumba would be most effective for

targeting muscular endurance, aerobic capacity and flexibility.