Aerobic Training Methods

• Aerobic training uses oxygen to generate energy over long periods and improves the cardiovascular system's efficiency.

Continuous Training

• Steady-state exercise at 60–80% max HR for 20+ minutes.
• Used in endurance sports.
• Examples include long-distance running, cycling, and swimming.
• Benefits are improved heart and lung function, increased endurance, and enhanced fat-burning.

Fartlek Training ("Speed Play")

• Alternates between slow and fast running.
• Engages both aerobic and anaerobic systems.
• Useful for sports requiring speed changes like soccer, hockey, and rugby.
• Improves both endurance and speed and enhances recovery between high-intensity efforts.

Aerobic Interval Training

• Alternates between work and rest periods, such as running for 5 minutes and walking for 1 minute.
• Keeps heart rate consistently elevated but allows partial recovery.
• Examples include middle-distance running, swimming, and rowing.
• Improves aerobic capacity by challenging the cardiovascular system and trains the body to recover more efficiently.

Circuit Training

• A sequence of exercises (e.g., push-ups, squats, jumping jacks) performed one after another with minimal rest.
• Can target both strength and endurance.
• Sports examples include basketball, netball, and boxing.
• Improves muscular and cardiovascular endurance and provides variety.

Anaerobic Training (Power & Speed Development)

• Involves short bursts of high-intensity activity without relying on oxygen.
• Uses stored energy sources (ATP-PC and lactic acid systems).

Anaerobic Interval Training

• High-intensity efforts (85–100% max HR) for short durations with long recovery times.
• Uses the ATP-PC system for very short bursts and the lactic acid system for slightly longer efforts.
• Examples are 100m sprinting, weightlifting, and basketball fast breaks.
• Increases power and speed and improves the body’s ability to tolerate lactic acid.

Flexibility Training (Enhances Mobility & Reduces Injury Risk)

• Improves range of motion (ROM), reducing injury risk and enhancing movement efficiency.

Static Stretching

• Holding a stretch without movement for 10–30 seconds.
• Best for cool-downs and rehabilitation.
• Examples include touching toes and quad stretches.
• Helps muscles relax and increases flexibility.

Ballistic Stretching

• Uses bouncing movements to push muscles beyond their normal range.
• Can be dangerous if not controlled.
• An example is swinging arms before sprinting.
• Improves flexibility but can cause injury if overdone.

PNF (Proprioceptive Neuromuscular Facilitation) Stretching

• Involves contracting and relaxing muscles to achieve a deeper stretch.
• Often done with a partner or resistance band.
• An example is a hamstring stretch with a partner pushing the leg further.
• Improves flexibility faster than static stretching.

Dynamic Stretching

• Involves controlled movements through a full range of motion.
• Best for warm-ups before explosive activities.
• Examples include leg swings and walking lunges.
• Prepares muscles for dynamic movement and reduces risk of injury.

Strength Training (Develops Muscle Strength & Power)

• Strength training involves resistance exercises to build muscle strength, power, or endurance.

Free Weights (Dumbbells & Barbells)

• Require more balance and coordination than machines.
• Examples include squats, deadlifts, and bench presses.
• Engages stabiliser muscles and is more functional for real-life movements.

Fixed Weights (Machines)

• Provide guided movement, reducing injury risk.
• Examples include leg press and chest press.
• Good for beginners and isolates specific muscles.

Elastic Resistance (Bands)

• Creates progressive resistance throughout movement.
• Used in rehabilitation and Pilates.
• Safe for all fitness levels and improves mobility and strength.

Hydraulic Resistance Machines

• Resistance matches the force applied, meaning the harder you push, the more resistance is generated.
• Examples include rowing machines and hydraulic leg press.
• Suitable for injury recovery and reduces impact on joints.

PRINCIPLES OF TRAINING

Progressive Overload

• Gradually increasing intensity to force the body to adapt.
• Increasing weight lifted in the gym each week is an example.

Specificity

• Training should mirror the movements, muscles, and energy systems used in the sport.
• Sprinters focusing on short, explosive sprints is an example.

Reversibility ("Use it or Lose it")

• Fitness declines when training stops.
• A footballer losing endurance during the off-season is an example.

Variety

• Changing training methods to maintain motivation and prevent boredom.
• A swimmer incorporating gym workouts is an example.

Training Thresholds

• The point at which fitness gains occur.
• Aerobic threshold: The minimum intensity for endurance gains.
• Anaerobic threshold: The point where lactic acid builds up.

Warm-Up & Cool-Down

• Warm-up: Gradually increases HR, blood flow, and flexibility.
• Cool-down: Reduces HR, flushes lactic acid, and prevents soreness.

PSYCHOLOGY & PERFORMANCE

Motivation

• Intrinsic Motivation: Comes from within (love for the sport).
• Extrinsic Motivation: Comes from external rewards (medals, money).
• Positive Motivation: Based on rewards & encouragement.
• Negative Motivation: Based on fear of punishment or failure.

Anxiety & Arousal

• Trait Anxiety: A person’s natural tendency to feel anxious.
• State Anxiety: Temporary anxiety before or during competition.

Optimum Arousal:

• Too low: Lack of focus & motivation.
• Too high: Stress & errors.
• Balanced: Peak performance.

Psychological Strategies to Enhance Performance

Concentration & Focus

• Blocking out distractions for peak performance.
• A golfer ignoring crowd noise is an example.

Mental Rehearsal & Imagery

• Visualising successful performance.
• A gymnast picturing a perfect routine is an example.

Relaxation Techniques

• Reducing stress through deep breathing, meditation.
• Swimmers using breathing techniques before a race is an example.

Goal-Setting

• Setting SMART goals to improve motivation.
• A runner aiming to improve their 5K time by 30 seconds is an example.