Aerobic Training Methods

• Aerobic training relies on oxygen to generate energy over time, improving the cardiovascular system's oxygen delivery.

Continuous Training

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

Fartlek Training ("Speed Play")

• Alternates between slow and fast running, or other activities.
• Engages both aerobic and anaerobic systems.
• Benefits include improved endurance and speed, and enhanced recovery between high-intensity efforts.
• Suited for sports with constant speed variation, like soccer, hockey, and rugby.

Aerobic Interval Training

• Alternates between work and rest periods.
• Keeps heart rate elevated but allows partial recovery.
• Improves aerobic capacity and trains the body to recover efficiently.
• Examples include middle-distance running, swimming, and rowing.

Circuit Training

• A sequence of exercises performed with minimal rest.
• Targets both strength and endurance.
• Improves muscular and cardiovascular endurance, and provides variety.
• Examples include basketball, netball, and boxing.

Anaerobic Training

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

Anaerobic Interval Training

• High-intensity efforts (85–100% max HR) for short durations with long recovery times.
• Increases power and speed.
• Improves body’s tolerance to lactic acid.
• Examples include 100m sprinting, weightlifting, and basketball fast breaks.

Flexibility Training

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

Static Stretching

• Holding a stretch without movement for 10–30 seconds.
• Helps muscles relax and increases flexibility.
• Best for cool-downs and rehabilitation.
• An example is touching toes, or a quad stretch.

Ballistic Stretching

• Uses bouncing movements to push muscles beyond their normal range.
• Improves flexibility, but can cause injury if overdone.
• An example is swinging arms before sprinting.

PNF (Proprioceptive Neuromuscular Facilitation) Stretching

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

Dynamic Stretching

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

Strength Training

• Involves resistance exercises to build muscle strength, power, or endurance.

Free Weights (Dumbbells & Barbells)

• Require more balance and coordination than machines.
• Engage stabilizer muscles and are more functional for real-life movements.
• Examples squats, deadlifts, and bench press.

Fixed Weights (Machines)

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

Elastic Resistance (Bands)

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

Hydraulic Resistance Machines

• Resistance matches the force applied.
• Suitable for injury recovery and reduces impact on joints.
• Examples include rowing machines, and hydraulic leg press.

Principles of Training

Progressive Overload

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

Specificity

• Training should mirror the movements, muscles, and energy systems used in the sport.
• An example is sprinters focusing on short, explosive sprints rather than long-distance running.

Reversibility ("Use it or Lose it")

• Fitness declines when training stops.
• An example is a footballer loses endurance during the off-season.

Variety

• Changing training methods to maintain motivation and prevent boredom.
• An example is a swimmer incorporating gym workouts to prevent monotony.

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 leads to lack of focus & motivation;
• Too high leads to stress & errors. Balanced arousal results in peak performance.

Psychological Strategies

Concentration & Focus

• Blocking out distractions for peak performance.
• An example is a golfer ignoring crowd noise.

Mental Rehearsal & Imagery

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

Relaxation Techniques

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

Goal-Setting

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