TRAINING SESSION 1 2 3 WarmUp Training Activities

TRAINING SESSION 1. 2. 3. Warm-Up Training Activities Warm-Down

WARM-UP � Should be careful and gradual to reduce the possibility of injury � Concentrate on the muscle groups and joints to be used during training � 5 to 10 minutes � Gradually and slowly to avoid injury � Perform the training activities with less intensity e. g. jogg to run STRETCHING MUSCLE WARM-UP

TRAINING ACTIVITIES The principles of training 1. SPECIFICITY 2. PROGRESSION 3. OVERLOAD 4. REVERSIBILITY 5. TEDIUM

TRAINING ACTIVITIES SPECIFICITY - Focus on. . . � the component of fitness which applies to your sport � Exercise to improve the muscle group which is most important in your sport � Activities to improve the skills associated with your sport

TRAINING ACTIVITIES PROGRESSION �Gradually increase your training programme �Increase Frequency, Intensity and Time.

TRAINING ACTIVITIES �OVERLOAD � Increasing the effort and work of muscular and endurance systems � The body must work harder than normal in order to improve � This means training at a worthwhile range of intensity � Increase Frequency, Intensity and Time.

TRAINING ACTIVITIES REVERSIBILITY � This is a drop in the level of fitness due to a lack of training or not training at the right level of intensity � This happens if less training takes place, or if one stops training because of injury. � The athlete/student loses fitness � The longer that you lay off the more difficult it is to regain peak fitness

TRAINING ACTIVITIES TEDIUM/BOREDOM � The sessions must be different and enjoyable. � When boredom sets in it is very difficult to be motivated to improve one’s fitness.

TRAINING METHODS � � This means that training continues at the same pace for at least 30 minutes Used for sports requiring a high level of cardio-vascular fitness CONTINUOUS TRAINING � Involves alternating short and nearmaximum bursts of speed with periods of rest or mild exercise INTERVAL TRAINING

TRAINING METHODS � � � This consists of a number of stations where exercises are performed Aims to build up cardiovascular and muscular endurance, muscular strength and flexibility Should consist of about 8 -10 stations The same muscle groups should not be used consecutively 2 -3 minute rest can be taken between each complete circuit CIRCUIT TRAINING � Swedish ‘Speed Play’ � Run when you feel like it, jog when you get tired and speed up again when you recover � It takes a strong will to perform at nearmaximum effort for several times during a training session. FARTLEK TRAINING

WARM-DOWN ØThis is the tapering off period after training. It allows the blood that was being used in the muscles to return to normal circulation.