explore different fitness training methods
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What is the difference between strength and endurance and how would you use weight training to improve both? . Explore different fitness training methods. Flexibility training Strength, Muscular Endurance and Power training Aerobic Endurance training Speed training. - PowerPoint PPT PresentationTRANSCRIPT
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What is the difference between strength and endurance and how would you use weight training to improve both?
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Explore different fitness training methodsFlexibility training
Strength, Muscular Endurance and Power training
Aerobic Endurance training
Speed training
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Strength, Muscular Endurance and Power training
Circuit training
Free weights
Plyometrics
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Use page 13 to complete the tableTraining methodDescription of training method Circuit, free weights and plyometricsApplicable components of physical fitnessApplicable components of skill related fitnessHow could you apply the ‘F’ principle? How could you apply the ‘I’ principle? How could you apply the ‘T’ principle? How could you apply the ‘T’ principle?
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Circuit trainingSeries of exercise stations
Can be adapted to focus on different areas (E.g.):
Strength (Press-ups)Muscular endurance (Sit-ups)
Stations need to be spread out to avoid fatigue
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Advantages/DisadvantagesAdvantagesFlexible – Can adapt stations to
suit training goalsCheap – Can adapt to most
environments
Disadvantages Can be too general if the session
is not structured properly
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Free weightsUsing Barbells/Dumb-
bells
To improve strength: lift heavy weights/low reps
To improve muscular endurance: high reps/ low weights
Core muscles (Around spine and pelvis)
Before assistance exercises
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Free weightsSwitch between upper and lower
body exercises (Different push and pull exercises)
Intensity of workout, measured by 1 Rep Max %
Strength endurance = 50/60 % 1RM, higher reps
Elastic strength = 75% 1RM, medium reps
Maximum strength = 90% 1RM, Low reps
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Advantages/DisadvantagesAdvantagesRelatively cheapCan select appropriate weights
relative to goals
DisadvantagesNeed equipmentSafety is really important – May
need others to supportMay be unsuitable for children
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PlyometricsImproves sport-specific explosive
power
Improves strength
Useful for : Hurdling, Basketball and Volleyball
Maximal force through eccentric, followed by concentric contractions
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Plyometrics(E.g.) Bounding,
jumping, lunging and incline press-ups
Can lead to muscle soreness
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Advantages/DisadvantagesAdvantagesRelatively cheapCan really improve power and
strengthCan be done without equipment
DisadvantagesPoor technique can result in
Injury
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Review Design a circuit training sessions
to improve strength, muscular endurance and power using 8 stations on your white board.