METHODS OF TRAINING This refers to the type of training we participate in.

CONTINUOUSContinuous training involves continuous activity at an intensity where a person can keep performing without fatiguing rapidly. Various forms of continuous training include: Running, Swimming, Cycling, Power Waking, Rowing, Paddling. To achieve aerobic benefit, a person should aim to work with their heart rate elevated to a steady state for at least 20 MINUTES and should aim for at least 3 sessions a week.

FARTLEKFartlek is a Scandinavian word which means ‘SPEED PLAY’ and involves continuous activity, but with bursts of speed added in. It can also involve changing the terrian and conditions in which you train. Obviously it primarily works the aerobic system, but also brings in the anaerobic systems. Activity: Design a Fartlek session for a Triathlete who is in week 7 of a 10 week training programme.

RESISTANCE (WEIGHT) TRAINING This involves using weights and machines to provide extra resistance, and enables a person to target specific muscle groups. The equipment varies from ‘free weights’ to sophisticated machines that vary the resistance or difficult muscle groups. Weight training can be used to develop Strength Power Muscular endurance

INTERVALInterval training involves having alternate work and rest periods. To make the best use here you have a structured programme with set work times or distances and set rest times. You can vary the work outs to suit your own goals or current fitness levels as there are many variable factors. You could change the Length of the work session The length of the rest period The intensity during the work period The number of repetitions

Long Interval essentially has longer work periods, but at a lower intensity. As the work period is at a lower intensity, the work/rest ratio is less. Short Interval is basically sprint training at maximum intensity, with a higher work/rest ratio. Long interval Short Interval Work period15 sec – 3 min1 – 15 sec Intensity of work80 – 90%100% Recovery time30 sec – 3 min1 -2 mins Work/rest ratio1:1 – 1:21:5 – 1:10 Repetitions3 to 205 to 15 Examples4 x 800m in x 40 metres with 3 mins rest with start every in betweenminute

CIRCUITCircuit training uses the work / rest theory but consists of a series of different exercises that concentrate on different muscle groups. This works very well in a gym with large numbers of participants able to use the equipment and space well, while still allowing individuals to work at their own level. The workout can be varied greatly to suit the aims of the participants, whether their goals are geared mainly towards strength, power or muscular endurance, even endurance to a lesser extent. You could even build in components such as agility or sports skills.

CALISTHENICSCalisthenics are essentially exercises that do not require equipment. Easy examples are things like press ups, sit ups and squat thrusts. The advantage of a planned programme of calisthenics is that it can be done anywhere as there is no equipment required.

PLYOMETRICSPlyometrics are essentially jumping or ‘bounding’ exercises that use the natural ‘stretch reflex’ within the muscle to recruit all muscle fibres for a maximal contraction. They are particularly good for developing explosive actions and therefore for developing power. The exercises include such things as ‘depth jumps’ and bounding.

FLEXIBILITYFlexibility training is stretching to increase the resting length of muscles and improve the extent of a joint movement. Flexibility training is most effective and best done when the muscle is warm. There are three types of flexibility training - static, dynamic and PNF. 1Static, as the name suggests, is holding a muscle at its full length without moving. You need to holdthis full stretch for at least 10 seconds.

2Dynamic is moving, where you take a joint or muscle to its full stretch, but keep moving. There is a danger here that you could move too quickly or strongly and take the stretch beyond the limit and damage a muscle or ligament about a joint. 3PNF (Proprioceptor Neuro-Muscular Facilitation) tries to slowly overcome the stretch reflex and take the muscle fractionally beyond its accepted length. It involves taking the muscle to its full stretch, then slowly building tension against a resistance. After several seconds of strong pushing, relax and take the muscle to a slightly greater stretch. This can be repeated several times.