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- 1. cvTraining can be aerobic or anaerobic. Aerobic training improves cardiovascular fitness. Photo courtesy of BBC Sport In aerobic exercise, which is steady and not too fast, the heart is able to supply enough oxygen to the muscles. Aerobic training improves cardiovascular fitness. Anaerobic exercise is performed in short, fast bursts where the heart cannot supply enough oxygen to the muscles. Anaerobic training improves the ability of the muscles to work without enough oxygen when lactic acid is produced. Circuit training Circuit training involves performing a series of exercises in a special order called a circuit. Each activity takes place at a 'station'. It can be designed to improve speed, agility, coordination, balance and muscular endurance. Continuous training involves working for a sustained period of time without rest. It improves cardio-vascular fitness. Cross training involves using another sport or activity to improve your fitness. It happens when an athlete trains in a different environment. For example a volleyball player uses the power training for that sport to help with fitness for long jump. Fartlek training or 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness. Interval training involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance. Weight training uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly). Principle of training Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses.
- 2. Overload - fitness can only be improved by training more than you normally do. You must work hard. Progression – start slowly and gradually increase the amount of exercise and keep overloading. Reversibility – any adaptation that takes place as a result of training will be reversed when you stop training. If you take a break or don’t train often enough you will lose fitness. In planning a programme, use the FITT principles to add the detail: Frequency - decide how often to train. Intensity - choose how hard to train. Time - decide for how long to train. Type - decide which methods of training to use Stages of a training session 1. Warm-up Whole body exercise to raise heart rate and body temperature. Stretching to prepare muscles, ligaments and joints. Practising skills and techniques to be used in the session. 2. Main activity - this could be: Fitness training - which may be linked to repeated technique work. Skill development - drills or team practices. Modified or Conditioned Games. 3. Warm down (sometimes called cool down) Light exercise to help remove carbon dioxide, lactic acid and other waste products. Gentle stretching to prevent muscle soreness and stiffness later.