1. Fitness Training & Programming
Methods of Training

2. Learning Objectives
Identify the different training methods that can be included in a training session.
Identify how these training methods can be suited to an individuals training goals.

3. Task
In groups identify the training methods that you are familiar with……….. Think about what you have done in your own training sessions

4. AE, Strength, ME, Flexibility, Power, Speed
Methods of Training
To develop each component of fitness athletes, coaches, and personal trainers can’t just use one type of training – they need to use a range of appropriate training methods.
AE, Strength, ME, Flexibility, Power, Speed

5. Training Methods Component of Fitness Training Methods Flexibility
Static
Dynamic
Ballistic
PNF
Muscular Strength
Muscular Endurance
Power
Resistance Machines (Fixed Weight)
Free Weights
Circuit Training
Plyometrics
Aerobic & Anaerobic Endurance
Continuous Training
Fartlek Training
Interval Training
Speed
SAQ
Hill Sprints

6. Training Methods in Detail

7. S A Q P E D G I L T Y U I C K N E S
‘Improves the athlete’s ability to perform explosive multi-directional movements’

8. SAQ

9. Continuous Training (Aerobic)
Training at a steady pace, over a long distance
Training for a relatively long period (30 mins +)
Easy to monitor HR
This method also suited for????

10. Identify an athlete that would use Continuous Training……..

11. Interval Training (Speed & AC)
Repetitions of work
High Speed
High Intensity
Rest Periods
Any CV workout involving periods of work at high intensity

12. Identify an athlete that would use Interval Training……..

13. Resistance Training (Strength)
Develop strength and size of skeletal muscles
Used to improve muscular endurance by changing training style
Body weight
Fixed weight
Free weight
Repetitions & Sets

14. Strength Training Principles
Muscular Strength = High Resistance & Low Repetitions Muscular Endurance = Low Resistance & High Repetitions

15. Flexibility
Static (Passive – Assisted + Active – Individual) & Dynamic Stretching
Ballistic Stretching
Proprioceptive Neuromuscular Facilitation Stretching (PNF)
Stretching target muscle group to limit of its range of movement. Contract muscle against partner for secs. Relax muscle as your partner stretches it to a new upper limit of range of movement.

16. PNF Stretching

17. Muscle returning to normal length
Power
Plyometrics is designed to improve explosive power. Like most elastic tissues, muscles produce more force if they have been previously stretched. Stretching a contracted muscle makes it stronger. Eccentric Muscle Action Concentric Muscle Action
Muscle returning to normal length
Muscle shortening

18. Plyometric Training
6ft
Vertical Jump

19. During your practical lessons you will be putting a selection of these training methods in to action before designing your own training programme.

20. Learning Objectives
Identify the different training methods that can be included in a training session.
Identify how these training methods can be suited to an individuals training goals.