Methods of Training

Methods of Training

Proprioceptive Neuromuscular Facilitation (PNF)
1. Flexibility Training
  1. Its where you stretch a certain muscle and someone applies force in the opposite direction.It can only focus on one certain muscle at a time.
    1. Anybody could use this because flexibility could be key in any sport, to reduce the risk of injury.
  2. The main sport that uses flexibility is gymnastics because they need nearly the full range of movement in every joint in the body to perform tricks and stunts for their routines.
2. When doing this type of stretch it is best you warm up before because this stretch could have a huge effort on your muscles if for example if your muscles were fatigued,and it increases the risk of soft tissue injuries.
3. Its an active,static stretch
High Itensity Interval Training
1. It focuses on you working at your highest intensity
2. it doesn't work areobic endurance
3. Its used for sprinters because it increases speed
  1. so working at high intensity without stopping
Fartlek Training
1. Mix of interval and continuous training on different surfaces
2. Used by footballers and rugby players
3. It simulates a game situation and adds variety
4. High injury risk for beginners and difficult to replicate on machines
Continuous Training
1. Activity without rest intervals
2. Its used by long distance athletes
3. Increases areobic and muscular endurance
4. Its repetitive so it could be tedious
Hollow and acceleration sprints
1. Anaerobic training
2. Good for sprinters-increases speed-acceleration
3. A series of sprints with jogging or walling in between-Hollow
4. Adv. increases speed, low cost
5. Disadv. Overtraining a risk
Weight training
1. Lifting heavy objects for exercise- improves strength
2. Adv. Increases strength, lose fat, increases bone density
3. Disadv. Could lead to injury if done badly, stress fractures
Free weights
1. Can use dumbells, barbells, medicine balls and sand bells
2. Free movement during the exercise- different from regular weight training
Static and ballistic stretches
1. Ballistic
  1. Bouncing, rapid movements, repetitive manner
  2. Adv. Dynamic flexibility, High impact
  3. Disadv. Injury risk
2. Static
  1. Adv. Move freely and efficiently
  2. Disadv. Can stretch too far
Circuit training
1. Increase intensity
2. Works on speed and strength
3. 10m dash, 5 press-ups-15m dash, 10 press-ups, 20m dash, 15 press-ups
Plyometrics
1. Jump training
2. Focuses on power-upper and lower body
3. High risk of injury- can't do if you have joint issues
4. Good for sports with explosive movements

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	Creado por Ethan Horn hace más de 6 años