DIFFERENT DIFFERENT METHODS OF METHODS OF

TRAININGTRAINING

ISOTONIC CONTRACTION ISOTONIC CONTRACTION (DISTINCT MOVEMENT)(DISTINCT MOVEMENT)

WHEN THE MUSCLE CONTRACTS, WHEN THE MUSCLE CONTRACTS, SHORTENING OR LENGTHENING SHORTENING OR LENGTHENING OCCURS DURING THE CONTRACTION, OCCURS DURING THE CONTRACTION, WITH ASSOCIATED MOVEMENTS OF WITH ASSOCIATED MOVEMENTS OF BODY PARTS. ECCENTRIC IS WHEN THE BODY PARTS. ECCENTRIC IS WHEN THE MUSCLE LENGTHENS AND MUSCLE LENGTHENS AND CONCENTRIC IS WHEN THE MUSCLE CONCENTRIC IS WHEN THE MUSCLE SHORTENS. (AGONIST). THE LEG SHORTENS. (AGONIST). THE LEG MUSCLES ARE WORKING MUSCLES ARE WORKING CONCENTRICALLY WHEN WE WALK UP CONCENTRICALLY WHEN WE WALK UP STAIRS AND THEY WORK STAIRS AND THEY WORK ECCENTRICALLY WHEN WE WALK ECCENTRICALLY WHEN WE WALK DOWN STAIRS.DOWN STAIRS.

ISOMETRIC ISOMETRIC CONTRACTIONCONTRACTION

MUSCLE CONTRACTS BUT STAYS IN A MUSCLE CONTRACTS BUT STAYS IN A FIXED POSITION – BICEP CURL OR RUGBY FIXED POSITION – BICEP CURL OR RUGBY SCRUM, LATERAL HANG. THERE IS SCRUM, LATERAL HANG. THERE IS TENSION, BUT NO CHANGE IN ITS TENSION, BUT NO CHANGE IN ITS LENGTH, WORKING AGAINST A LENGTH, WORKING AGAINST A RESISTANCE THAT IT CANNOT RESISTANCE THAT IT CANNOT OVERCOME.OVERCOME.

ONLY HAS A LIMITED PLACE IN ONLY HAS A LIMITED PLACE IN STRENGTH TRAINING – IT DOES NOT STRENGTH TRAINING – IT DOES NOT DEVELOP POWER OR STRENGTH DEVELOP POWER OR STRENGTH ENDURANCE. ALSO, IT DOES NOT ENDURANCE. ALSO, IT DOES NOT DEVELOP CARDIO-VASCULAR FITNESS.DEVELOP CARDIO-VASCULAR FITNESS.

ISOKINETIC ISOKINETIC CONTRACTIONCONTRACTION

WHEN THE CONTRACTION WHEN THE CONTRACTION OCCURS WHEN THE TENSION OCCURS WHEN THE TENSION OF THE MUSCLE REMAINS OF THE MUSCLE REMAINS VERY HIGH THROUGHOUT THE VERY HIGH THROUGHOUT THE WHOLE OF THE MOVEMENT – WHOLE OF THE MOVEMENT – FOR EXAMPLE THROWING FOR EXAMPLE THROWING DISCUS OR SHOT.DISCUS OR SHOT.

TASK – DO TABLE WITH TASK – DO TABLE WITH EXAMPLESEXAMPLES

ISOTONIC MOVEMENT ISOTONIC MOVEMENT ISOMETRIC ISOKINETIC PRESS ISOMETRIC ISOKINETIC PRESS UP SCRUM THROWINGUP SCRUM THROWING

USE TEXT BOOK TO HELP GAIN USE TEXT BOOK TO HELP GAIN EXAMPLESEXAMPLES

TASK……TASK…… WRITE IN DETAIL ABOUT THE DIFFERENT WRITE IN DETAIL ABOUT THE DIFFERENT

MAIN METHODS OF TRAINING INCLUDING MAIN METHODS OF TRAINING INCLUDING SPECIFIC EXAMPLES, AND DISCUSS THE SPECIFIC EXAMPLES, AND DISCUSS THE ADVANTAGES AND THE DISADVANTAGES ADVANTAGES AND THE DISADVANTAGES OF EACH.OF EACH.

CONTINUOUS TRAININGCONTINUOUS TRAINING INTERVAL TRAININGINTERVAL TRAINING FARTLEKFARTLEK CIRCUITSCIRCUITS WEIGHT TRAINING / REPITITIONSWEIGHT TRAINING / REPITITIONS CROSS TRAININGCROSS TRAINING HOMEWORKHOMEWORK DO TASK ON P64DO TASK ON P64

WEIGHT TRAININGWEIGHT TRAINING

POSSIBLE TO STRENGTHEN POSSIBLE TO STRENGTHEN DIFFERENT MUSCLES WHILST DIFFERENT MUSCLES WHILST PERFORMING DIFFERENT PERFORMING DIFFERENT EXERCISES USING EXERCISES USING RESISTANCE. USED FOR ANY RESISTANCE. USED FOR ANY SPORT. MUSCLES AND BE USED SPORT. MUSCLES AND BE USED CONCENTRICALLY OR CONCENTRICALLY OR ECCENTRICALLY.ECCENTRICALLY.

INTERVAL TRAININGINTERVAL TRAINING

DISTINCT PERIODS OF REST BETWEEN DISTINCT PERIODS OF REST BETWEEN BOUTS OF EXERCISE. RUNNING 200M BOUTS OF EXERCISE. RUNNING 200M WITH 30 SECS RECOVERY AND PERFORM WITH 30 SECS RECOVERY AND PERFORM 6 TIMES. CAN DEVELOP BOTH AEROBIC 6 TIMES. CAN DEVELOP BOTH AEROBIC AND ANAEROBIC SYSTEMS. YOU WILL AND ANAEROBIC SYSTEMS. YOU WILL ALSO GO INTO OXYGEN DEPT. THIS ALSO GO INTO OXYGEN DEPT. THIS OFFERS AN ENTIRELY CONTROLLED AND OFFERS AN ENTIRELY CONTROLLED AND DELIBERATELY PLANNED FORM OF DELIBERATELY PLANNED FORM OF TRAINING. YOU CAN CONROL PACE,TRAINING. YOU CAN CONROL PACE,

DISTANCE AND NUMBER OF REPITIONS.DISTANCE AND NUMBER OF REPITIONS.

FARTLEKFARTLEK

SPEED PLAY OVER VARYING SPEED PLAY OVER VARYING TERRAIN. IT IS AN EFFECTIVE TERRAIN. IT IS AN EFFECTIVE WAY TO REDUCE BORDOM AND WAY TO REDUCE BORDOM AND INCREASE ENJOYMENT. INCREASE ENJOYMENT. WOODLAND, BEACH CAN BE WOODLAND, BEACH CAN BE USED – BEST TRAINING FOR USED – BEST TRAINING FOR GAMES PLAYERS!GAMES PLAYERS!

CIRCUIT TRAININGCIRCUIT TRAINING

EXCELLENT FOR MUSCULAR ENDURANCE EXCELLENT FOR MUSCULAR ENDURANCE – SET STATIONS OF EXERCISES DONE – SET STATIONS OF EXERCISES DONE OVER A PERIOD OF TIME. EACH STATION OVER A PERIOD OF TIME. EACH STATION IS DESIGNED TO EXERCISE A PARTICULAR IS DESIGNED TO EXERCISE A PARTICULAR MUSCLE GROUP. CIRCUITS CAN BE DONE MUSCLE GROUP. CIRCUITS CAN BE DONE IN MANY DIFFERENT WAYS AND CAN BE IN MANY DIFFERENT WAYS AND CAN BE DESIGNED TO MEET THE DEMANDS OF DESIGNED TO MEET THE DEMANDS OF PARTICULAR SPORTS. THE SELECTION OF PARTICULAR SPORTS. THE SELECTION OF AN APPROPRIATE REST OR RECOVERY AN APPROPRIATE REST OR RECOVERY INTERVAL IS ESSENTIAL IN THE INTERVAL IS ESSENTIAL IN THE ORGANISATION OF AN EFFECTIVE ORGANISATION OF AN EFFECTIVE CIRCUIT.CIRCUIT.

CONTINUOUS TRAININGCONTINUOUS TRAINING

LONG DISTANT RUNNING, LONG DISTANT RUNNING, SWIMMING OR CYCLING, OR SWIMMING OR CYCLING, OR WHEN EXERCISES ARE WHEN EXERCISES ARE CONTIUOUSLY DONE OVER AND CONTIUOUSLY DONE OVER AND OVER AGAIN.OVER AGAIN.

CROSS TRAININGCROSS TRAINING

CROSS TRAINING IS A MIXTURE OF CROSS TRAINING IS A MIXTURE OF TRAINING. FOR EXAMPLE, TRAINING. FOR EXAMPLE, CONTINUOUS TRAINING MAY CONTINUOUS TRAINING MAY INVOLVE LONG DISTANCE INVOLVE LONG DISTANCE SWIMMING, RUNNING AND CICUIT SWIMMING, RUNNING AND CICUIT TRAINING TO GET THE SAME TRAINING TO GET THE SAME EFFECT. HOW MIGHT A SPRINTER EFFECT. HOW MIGHT A SPRINTER USE CROSS TRAINING?USE CROSS TRAINING?

SHOW PRINCIPLES OF TRAINING SHOW PRINCIPLES OF TRAINING VIDEO – NEXT WEEK!VIDEO – NEXT WEEK!