(Assignment)

Training Methods

Submitted to:
Maam Mariam
Department of Sports Sciences

Submitted by: Maheen Hashim Khan Burki

M.Phil Sports Sciences (1st Semester)
Roll Number 13314- (2019-2021)
Department of Sports Sciences

Riphah International University

Faisalabad Campus
 Training Methods

Methods of Training

 Continuous Training
 Fartlek Training
 Interval Training
 Circuit Training
 Resistance Strength Training
 Flexibility Training
 Plyometrics
 Weight Training

A. Continuous Training
 Involves sustained activity for between 20 – 60 minutes
 Improves cardio-respiratory endurance and muscular endurance
In order to develop aerobic capacity through
continuous training the following variables must be
considered: Intensity and Time
B. Fartlek Training
 Modified form of continuous training involving regular changes of pace
 The changes of pace increase the involvement of the anaerobic energy systems while
primarily using the aerobic system

Fartlek Training (Contd.)

This involves training over distances far greater than competition distances. The pace of
running is varied between jogging, walking, striding and sprinting.

The way that these activities are put together will produce an aerobic or anaerobic effect.

This training method is excellent for games players as it recreates the changing intensity
levels of a match.
C. Interval Training
 Comprises a series of repeated short bouts of exercise interrupted by periods of relief
(rest or light exercise)
 Designed to improve speed, power, agility and anaerobic capacity

Key Variables in Interval Training

Work Interval:
Refers to the exercise phase at a prescribed

Intensity

Recovery Interval:
- Refers to the time between work bouts, and the

type of activity during the recovery

 Heart rate should drop to 120 beats per minute

 The recovery interval is expresses in relation to the work interval as a ratio eg a 1:2 ratio
means the recovery interval is twice as long as the work interval
D. Circuit Training
A number of exercise stations that are consecutively arranged in a given area, to be
completed in as short a time as possible

Has potential to develop aerobic capacity, anaerobic capacity, strength, power, agility,
flexibility and muscular strength

Activities included in circuit depend on objectives of the training program

10 to 15 stations requiring 8 – 12 minutes to complete

Usually repeated 2 or 3 times during a session

E. Resistance Strength Training

 Involves performing a series of exercises with resistance, using either free or
machine weights
 Produces improvements in muscular strength and muscular endurance
 3 types – Isotonic, Isometric, Isokinetic

TERMS TO KNOW

 Repetition (rep)

 Set

 One Repetition Maximum (1RM)

F. Plyometrics
A very specialised form of power training

Rapid eccentric contraction (muscle lengthens)

followed by a rapid concentric contraction (muscle shortens)

G. Weight Training

This involves using body weight, free weights or machine weights to carry out a range of
exercises to improve muscular strength, muscular endurance or power. (speed x strength)

This is done by applying resistance to individual muscles or muscle groups.