ATHLETICS

TRAINING

ATHLETIC
TRAININGS
- refers to the programs and

exercises of an athlete to
undergo under a certain task
or track to develop and achieve
a suitable objectives.

TYPES OF
ATHLETICS TRAINING

1.INTERVAL
TRAINING
Interval training can be
best described as bouts of
exercise interspersed with
short rest intervals.

E X A M P L E S O F I N T E R VA L T R A I N I N G

Walking/Jogging
Hiking and Trail
Running
Jumping Rope
Exercise
Swimming

B E N E F I T S O F I N T E RVA L
TRAINING
Interval training provides a number of benefits
to the body including:
Increased oxygen uptake
Better oxygen delivery to muscles
Stronger cardiopulmonary fitness
Can help prevent repetitive stress injuries
Burns more calories
Increased lean body mass

2 . H E A RT- R AT E T R A I N I N G
Heart rate training makes use of the
fact that the demand for oxygen rises
with exercise intensity. As would be
expected heart rate has a close
relationship to oxygen consumption.

E XA M P L E S O F H E A R T R AT E
TRAININGS
YOGA
SWIMMING
FAST DANCE
GENRE
JOGGING

B E N E F I T S O F H E A RT
R AT E T R A I N I N G
Better accumulation to a
healthy heart.
Better oxygen accumulation
Tends to develop heart tissues
To loose weight
Avoids exhaustion
Free from heart attacks and
other diseases

3. POWER
TRAINING
A training for a the
development of a solid base of
functional strength.
Also refers to the rate of
force production in the
human body.

E XA M P L E S O F P O W E R T R A I N I N G
SWIMMING
WEIGHT LIFTING
PUSH UPS
BALL TRHOWING
BOXING
SOCCER
BASKETBALL
VOLLEYBALL

BENEFITS OF POWER TRAINING

Develops the muscles

Increases force rate of the body
Having a regular blood circulation
Strengthens the bones of the body
Increase of weight of the body
Controls the force excretions

SPEED TRAINING
A fast athlete can not only
accelerate and move in
multiple directions rapidly,
they should also have the
ability to repeat rapid
movements with minimal loss
of speed.

EXERCISES OF SPEED TRAINING

Running/jogging
Swimming
Cycling tracks
Hockey

BENEFITS OF SPEED TRAINING

Improve acceleration
Maintain velocity against the
onset of fatigue
Enhance the ability to change
direction
Improve co-ordination and
dynamic balance

FLEXIBILITY TRAINING

The ability of the body to

bend in different positions.
This compilation of flexibility
exercises targets all the major
muscle groups.

FLEXIBILITY
EXERCISES
Stretch #1 Shoulder & Chest
This can be performed kneeling or
standing. Clasp hands behind back and
straighten arms. Raise hands as high as
possible and bend forward from the waist
and hold.

Stretch #2 Arm Across Chest

Place one arm straight across
chest. place hand on elbow and pull
arm towards chest and hold. Repeat
with other arm.

Stretch #7 Standing Quadriceps

Standing on one leg grab the bottom of
one leg (just above ankle). Pull heel
into buttocks and push the hips out.
Your thigh should be perpendicular to
the ground. Hold and repeat with the
other leg.

Stretch #8 Standing Calf

Place feet in front of each other
about 18 inches apart. Keep back
leg straight and heel on the floor.
Push against a wall to increase the
stretch. Hold and repeat with other
leg.

KAMSAHAMNIDA
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