Download - 11PES 2AB Methods of Training_pp
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 1/57
Training Programs &
Methods Interval Training
Continuous Training
Fartlek Training
Resistance Training
Circuit Training
Plyometrics
Flexibility Training
Yoga & Others
2AB
1
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 2/57
2
Based on the components of fitness we know that training programsshould aim to develop these and the energy systems involved in yoursport
Live it Up 2
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 3/57
3
INTERVAL TRAINING
Interval training comprises of a series of repeated short bouts ofexercise interrupted by periods of relief in the form of rest or lighterexercise.
Interval training is designed to improve:
•
cardio-respiratory endurance [aerobic capacity]•
speed
•
power
•
agility.
Sports that include play that is characterised by periods of activityfollowed by periods of recovery when play is stopped or the ball is inother areas of the field/court are best suited for this form of training.
www.microgate.it/media/pic_emoz/training.jpg
AFL, Soccer, Hockey, Netball, Waterpolo etc
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 4/57
4
INTERVAL TRAINING
Interval training has 4 key variables to consider when designing a program:
! Work Interval: the actual exercise/activity phase [time] at aprescribed intensity!
heart rate should be at around 85% of MHR.
!
Recovery Interval: refers to the time between work intervals! heart rate should drop to around 60% of MHR.
!
Sets: refers to the number or group of repetition sequences.
! Repetition: Number of times for completion of one exercise .
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 5/57
5
Example of an Interval Training Program
SET REPS DISTANCE
(m)
TIME
(sec)
RECOVERY
(sec)
WORK:REST
RATIO
1 8 100 15 45 1:3
2 4 200 33 99 1:3
Work IntervalRecovery Interval
INTERVAL TRAINING
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 6/57
6
INTERVAL TRAINING
Training different energy systems
It is possible to develop all three energy systems in this form oftraining by altering the length of the work to rest ratios.
Energy System Work-Rest Ratio
Phosphate [ATP-CP] 1:5
Lactic Acid 1:3
Aerobic 1:1 or 1:2
Benefits of Interval Training
Interval training allows you to do more intensive work, beforereaching the same level of fatigue as found in continuous training –there is less muscle fatigue due to lower lactic acid accumulation.
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 7/577
Based on this, interval training can be classified as:
Short Interval Training Long Interval Training
•
As a guide the work interval isless than 30 seconds
•
Develops both the ATP-CP andLactic Acid energy systems
•
As a guide the work interval is 30seconds or more
•
Develops both the aerobic andanaerobic energy systems
•
Helps improve the Lactate threshold
INTERVAL TRAINING
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 8/57
8
The recommended characteristics for each can be summarised as follows.
TYPE OF
TRAINING
DURATION
[Time]
WORKING
INTENSITY RECOVERY
WORK:REST
RATIO REPS SETS
SHORT
Phosphate3 – 10sec
95%
MHR1 min 1:5 8 3
SHORT
Lactic Acid10 - 30 secs
85%
MHR1 – 2min 1:3 4 2
LONG 30sec – 5 min
OR
200m –1500m
75-85%
MHR2 – 5 min 1:1, 1:2 3 2
INTERVAL TRAINING
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 9/57
9
Questions
SET REPS DISTANCE
(m)
TIME
(sec)
RECOVERY
(sec)
WORK:REST
RATIO
2 4 200 30 90 1:3
SET REPS DISTANCE
(m)
TIME
(sec)
RECOVERY
(sec)
WORK:REST
RATIO
2 3 600 150 150 1:1
1. If you wanted to train a most team sports players which form of intervaltraining would you use and give an example of how you would set this up
Type of Interval Training : SHORTExample only not the only answer
2. Assuming you wanted to give them some aerobic endurance what form oftraining would you use and give an example of how you would set this up Type of Interval Training : LONG
Example only not the only answer
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 10/57
10
Can you apply the principle of Progressive Overload to this form of training? Ans: YES
How?
•
Change work interval distance or time
• Change rest interval time or type
•
Change number of reps
•
Change the number of sets
Questions
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 11/57
11
Questions Assuming this individual is working at
SET REPS DISTANCE
(m)
TIME
(sec)
RECOVERY
(sec)
WORK:REST
RATIO 3 8 100m 15 1:15 1:5
What would happen if I change some of the variables?
Variable Manipulation to causeoverload
Impact on athlete
Work intervaldistance
Made it longer than 100mChanges the predominant energy
system to lactic acid
Work Interval
Time
Made it shorter than 15
secs
Creates higher intensity requiring
more ATP-CP energy
Rest intervalTime
Made it shorter than 1:15secs
Changes the work-rest ratio toless than 1:3 so lactic acid now
becomes the main energy system
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 12/57
12
INTERVAL TRAINING
Recovery
! Active or Passive : Typically active is used as it assists in theremoval of lactic acid
Advantages of interval training
! You can do more intensive work, before reaching the same level offatigue as found in continuous training
! There is less muscle fatigue due to lower lactic acid accumulation.
! More suited to real game experiences
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 13/57
13
CONTINUOUS TRAINING
Also known as long distance training.
!
Continuous training involves a steadily paced activitythat lasts for a period of 20 minutes or more.
! It is submaximal and requires an intensity of around
75-85% MHR.
Continuous training helps improve:
•
Aerobic Capacity:
Benefit: Helps reach a steady state quicker
•
Muscular Endurance
Benefit: Recover quicker
•
Lactate Threshold
Benefit: Accumulate lactic acid more slowly
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 14/57
14
CONTINUOUS TRAINING
Examples include: •
5km run
•
500m swim
•
20Km bike ride
• 2km row
Continuous methods of training often train for ‘over distance’ with theathlete completing 2-5 times the distance or duration of their event.
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 15/57
15
Question What sorts of things can you do to apply the principle of Progressive
Overload to this form of training?
Ans: •
Increase training distance
•
Increase training duration
•
Increase the intensity cover same distance in shorter time
Principles of training that must be considered during Continuous
Training include: •
Intensity: low amounts of force and breathing remains comfortable • Duration: directly relates to intensity! Duration is more important in this
program •
Frequency: max benefits gained at 3-4 per week, maintenance is 1-2 per
week • Activity Type: any activity can be done as long as the criteria for the threeabove are met!
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 16/57
16
FARTLEK TRAININGFartlek training refers to the terms meaning speed play …
It is a modified version of continuous and interval training involvingregular changes of pace or intensity.
eg run – jog – run – walk – run – jog etc
These changes can be deliberate effort (such as deliberate bursts ofspeed) or from environmental factors such as running uphill or insand – for a duration of over 20 minutes per session.
www.hmhc.net/images/layout/training_3.jpg
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 17/57
17
FARTLEK TRAINING
! Incorporating these changes into the training program engage theanaerobic energy systems while the focus of the training programstays primarily on the aerobic energy system – this makes it idealfor team games.
! Therefore, Fartlek training also helps to develop VO2 max and the
recovery process.
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 18/57
18
QuestionWhat sorts of things can you do to apply the principle of Progressive
Overload to this form of training?
ANS:
•
Increase frequency of the intense work periods
•
Increase duration of these intense work periods
•
Increase the intensity cover same distance in shorter time
•
Increase the distance of the activity
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 19/57
19
RESISTANCE TRAINING
Resistance strength training involvesperforming a series of exercises withresistance which stress the varioustargeted muscle groups over a period ofat least six weeks.
Also called Weight or Strength training
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 20/57
20
RESISTANCE TRAINING
Three terms you need to know in order toperform a Resistance Weight Training programinclude:
TERMINOLOGY MEANING
Repetition (Rep) Number of times for completion of one exercise
SetRefers to the number or group of repetition
sequencesRepetition Maximum
(RM)Maximum weight lifted a certain number of
times
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 21/57
21
RESISTANCE TRAINING
The amount of weight that is lifted by the individual is generallydetermined based on the percentage of the maximum amount ofweight that can be lifted once (1 RM).
This reflects the intensity of the exercise.
For optimum performance – athletes should train specifically to thesport and genetic make up of the body… for example:
GENETICS TYPE OF TRAINING
Slow Twitch Fibres less weight more reps
Fast Twitch Fibres more weight less reps
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 22/57
22
RESISTANCE TRAINING
Resistance Training is used to develop:…
•
Muscular Strength
•
Muscular Endurance
• Power
•
Muscle bulk [Hypertrophy]
Hint: Train for1
Muscular Endurance2
Strength; then3 Power
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 23/57
23
RESISTANCE TRAINING
FitnessComponents
Weight (RM) Rep SetSpeedof lift
RestTimesper wk
Strength
Very heavy
75 -100%
RM
3 - 8 1-10 Slow3 - 5
mins
2 - 3
Power
Medium
30- 60%
RM
10 -15 2 - 4 Fast3 – 5mins
2 - 3
Endurance
Light
15 – 25%RM
15 - 25 2 - 3 Medium1 - 3mins
2 - 3
How??
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 24/57
24
Resistance training is all about overload. Muscles are asked toadapt to a heavier weight or load over a period of time.
A load may be in the form of:
Machine Weights Free Weights Use of Body Weight
bodybuilderfitness.com/library/Body-solid_G8I
image.shutterstock.com/display_pic_with_logo/...
happylists.files.wordpress.com/2008/07/baby-p
RESISTANCE TRAINING
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 25/57
25
There are three forms of weight training all basedon how our muscles can act:
• Isotonic
•
Isometric
•
Isokinetic
RESISTANCE TRAINING
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 26/57
26
! Isokinetic – the muscle contracts and shortens at constant speed
through a full range of movement.
! For isokinetic training, you need special equipment that detects when amuscle is speeding up, and increases the load to slow it down again.
RESISTANCE TRAINING
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 27/57
27
Isometric
Holding the muscle in one position while itcontracts against the resistance.
! Tension in the muscle increases but the musclestays the same length.
! Effective in increasing strength but only in the
static positions held, so it has minimal use indynamic activities.
RESISTANCE TRAINING
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 28/57
28
IsotonicThe muscle length changes over a range of movement as force isproduced.
This training has two distinct phases that can be completed independentlyof each other.
1. The concentric phase, wherethe muscle contracts againstthe force of gravity
2. The eccentric phase, wherethe muscle lengthens undertension with the force ofgravity.
RESISTANCE TRAINING
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 29/57
29
!
Criticism of this method has been that the maximum weight that canbe used in free weights is that which can be lifted at the weakest
points (the start and finish) of the range of motion.
!
Muscle is not being trained by an appropriate resistance in the mid-
section of the lift (approximately115 degrees), which is the strongestpoint of the contraction. .
RESISTANCE TRAINING
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 30/57
30
Question Match the training methods with the type of load listed below: Use these terms: Isotonic, Isometric, Isokinetic, machine weights,
free weights, body weight
Weight Training method Load type
Isotonic Free weight
Isometric Body weight
Isokinetic Machine weights
QuestionWhat sorts of things can you do to apply the principle of ProgressiveOverload to this form of training?
•
Increase the number of
repetitions [reps]
• Increase the number of sets
•
Increase the load
•
Increase the frequency
ANS:
ANS:
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 31/57
31
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 32/57
32
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 33/57
33
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 34/57
34
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 35/57
35
CIRCUIT TRAINING
This comprises working at a number of activity stations in asequence.
Usually there are five to fifteen stations that focus on specificcomponents of fitness from the selected activity.
The athlete completes one set of exercises and then moves on to thenext. When the athlete has completed each exercise station once, theyhave completed one lap of the circuit.
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 36/57
36
CIRCUIT TRAINING
Charactersitics
•
Can be specifically designed for your needs eg aerobic or anaerobic
• It’s ultimately important that when designing a circuit – that no two
consecutive exercises work the same muscle group.
• Allows a large number of participants to work in a confined area withminimal equipment.
• It is inexpensive and efficient.
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 37/57
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 38/57
38
CIRCUIT TRAININGParticipants can undertake three types of circuit training:
1.
Fixed load.
Each station or activity has a set number of repetitions to be completedbefore the athlete moves to the next station — for example, 100 skips.
2. Fixed time.
The athlete completes as many repetitions as possible in the allotted timeat each station — for example, as many skips as possible in oneminute.
3. Individual load.
Each individual designs the circuit to suit their strengths and weaknesses.The individual performs the maximum repetitions at each station for oneminute. These are halved, and the athlete completes the circuit three timesto determine an initial time. The target time is two thirds of the initial time.
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 39/57
39
PLYOMETRICS
Plyometrics is a very specialised form of power training.
It involves the rapid eccentric contraction of the muscle (lengthening)immediately being followed by a rapid concentric contraction of themuscle (shortening).
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 40/57
40
How Plyometrics works!
The aim of plyometrics is to increase muscular power by first
stretching a muscle then contracting it in the shortest possible time.
This is known as a stretch reflex.
A stretch of a muscle could result in a tear, so the body sends nerve
impulses to the spinal cord to warn of the danger and the brainreturns an impulse to stop the stretch in the form of a powerfulcontraction of that muscle.
Plyometrics trains this reflex, enhancing the neuromuscularresponse (or nerve impulse) turnaround time by making it quickerand more forceful.
A shorter delay in the change from stretch to contraction means thatless momentum is lost.
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 41/57
41
PLYOMETRICS
No athlete should begin a plyometrics program unless they are well
conditioned as the forces and joint stability required are considerable andthis increases a risk of injury if they are not..
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 42/57
42
PLYOMETRICS
If the aim of plyometrics is explosive power – the movements need to
be applied at maximal effort for gains to be made.
Due to the high intensity, adequate rest needs to be taken to enablerecovery of energy stores. Work to rest ratio’s of 1:5 are usually
recommended.
Characteristics •
Athletes use their own body weight
•
Minimal equipment or expense•
Trains the neuromuscular system
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 43/57
43
PLYOMETRICS Athletes should start with low-stress/impact plyometrics and then go ontohigh impact exercises.
Low • Usually have a height of about
25cm or under
• Done in 10 reps of 1 -5 sets with3min recovery time.
High
• Usually have a height of about
35cm +
• Done in 10-25 reps of 1 -5 setswith 10min recovery time.
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 44/57
44
FLEXIBILITY
The purpose of flexibility training is to maintain or improve the range
of motion about a joint.
There are three main types of training methods used:
• Static
•
Dynamic
•
PNF
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 45/57
45
FLEXIBILITYStatic stretching:
What is it?
• Stretches should be held for 20 - 60 seconds at the point wherethere is slight tension not pain.
•
Good for cool downs but not warm-ups
•
This is because it decreases the eccentric strength of a musclewhich can lead to injury
Example: ____________________________________
peakrunningperformance.com
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 46/57
46
FLEXIBILITYDynamic or Ballistic Stretching:
What is it?
• As the name suggest it involves a stretch that uses movement
•
Good for warm-ups
Example: ____________________________________
FLEXIBILITY
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 47/57
47
FLEXIBILITY PNF: Proprioceptive Neuromuscular Facilitation
What is it?
• It is a combination of isometric stretching and staticstretching
• Joint is moved to its limit and then a resisted contractionfollows in that position for 3 - 6 seconds
•
Considered to be 20% more effective than other forms.
• Can be done with or without a partner
Example: ____________________
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 48/57
48
Other forms… Yoga
insiderspassport.com
What is it?
•
Helps strength and balance as well as flexibility
• Exercises work on overall posture and breathing
•
Has a mental approach to help athletes as well
FLEXIBILITY
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 49/57
49
Pilates
What is it?•
Concentrates on improving core strength, balance and flexibility.
• Been described as a cross between yoga, tai chi and stretching.
•
Exercise work on overall posture and breathing.
•
Great for high speed sports or sports that use one side of thebody mostly.
FLEXIBILITY
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 50/57
50
Question
What stretches are these?
ANS: Static ANS: PNF ANS: Dynamic ANS: PNF
End of Slide Show
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 51/57
512AB
WARM-UP
! prepares the body for exercise effort
! increase in body temperature
! which warms muscles and enables better ATP conversion
! increase in heart rate and cardiac output
! increase in volume of air breathed per minute
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 52/57
522AB
WARM-UP
! capillaries dilate with oxygenated blood !
slightly better blood flow due to blood viscosity lower athigher temperature
! increase in blood pressure forces blood more quickly througharteries
! stretching of relevant joints and muscle prepares them for full
range action
! secretion of adrenaline increases the metabolic rate (normal
rate at which energy is produced by the whole body)
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 53/57
532AB
STRUCTURED WARM-UP !
gross motor activity involving all major muscle groups
! examples :
! jogging / fartlek
! short game / skill based activity
! flexibility to loosen and relax muscles and joints
! sport specific stretches
! specific exercises which build up to the demands of thesession
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 54/57
542AB
COOL-DOWN
! keeps capillaries open longer
! keeps oxygenated blood flowing to muscles
! assists reduction of oxygen debt
! flushes out lactic acid and helps oxidise lactic acid
! prevents muscle soreness and reduces DOMS
! prevents blood pooling (blood will remain in limbs if muscle
action is stopped suddenly)
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 55/57
552AB
COOL-DOWN
! keeps muscles active until the need for oxygenated blood hasreduced
! active muscles will activate the muscle pump for venous
return of blood to the heart
! reduces injury risk
! stretches during cool-down can increase flexibility of jointsbecause the body is still very warm after full effort exercise
! helps lower levels of adrenaline
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 56/57
562AB
STRUCTURED COOL-DOWN
! within 5 minutes (hopefully less) of exercise effort ending
! low intensity gross motor activity
! examples :
! jogging
! recovery / light swim
! full range stretches
7/21/2019 11PES 2AB Methods of Training_pp
http://slidepdf.com/reader/full/11pes-2ab-methods-of-trainingpp 57/57
RESISTANCE TRAINING
% Load Repitition
60 17
65 14
70 12
75 10
80 8
85 6
90 5
95 3
100 1