Types of Training

Training is essential in preparing the athletes adequately. The type of training necessary is dependent on the spot, skill requirements or activity. Different activity would mean different training methods for athletes.

This principle is split to three types of trainings:

• aerobic
• strength
• flexibility

Aerobic Training- Uses oxygen as the main energy supplier

• Fartlek Training - 'Fartlek' means speed play. This type of training means that participants will experience different speed and terrain which require different uses of energy systems. Because this training is continious, the aerobic system is the predominant energy system. With frequent busts of speed, the anaerobic system is developed. Parts of training may require regular bursts of speed eveery two or three minutes, running up and down sandhills, group running with changing leadership, cross-country running, covering a variety of training types. It is beneficial for activities such as rubgy and basketball where the change of energy systems change constantly.
• Continuous Training- This training would require a sustained effort without rest intervals. This needs to continue for 20 minutes before stopping and slow distance running is standard for those who need to improve condition, working at 60-80% of their MHR. High intensity work of moderate duration will work the athlete to up to 90% of the maximum heart hate and for endurance running programs, the participant must jog above 30 mins for improvement
• Interval Training- Is useful in alternating sessions of work and recovery as well giving the participant the ability to work in both aerobic and anaeorbic energy systems. With this method, the athlete is given an amount of work at a particular time and is allowed a period of time to recover. The the task is them repeated many times in the same manner. This avoids fatigue because tehre is a recovery of period between sessions and the level of intensity is related to the length of work interval. if 100% effort is required, the work is shorter.
• Circuit Training- Will benefit towards the muscular endurance and strenth than aerobic capacity. The process involves moving  from one 'station' to another and each station can have a time limit to improve fitness levels. Depending on the type of activity (aerobic or anaerobic), the 'stations' must have the required skill of which the participant will work towards. this tests effectiveness of the overload principle.
• Aerobics- Is a popular form of conditioning that improves flexibility, strength and heart and lung fitness. The body is put into a conditioning phase where the heart remains in the zone for 20-30 mins and a cool down phase. This is commonly used as a means of providing variety to other programs.

Strength Training

Can be divided into three categories: Isotonic Programs (the raising/lowering, pushing/pulling free weights to contract/lenthen muscles fibres), Isometric Programs (participants develop strength bby applying a resistance and using exercises which do not change muscle lenth) and Isokinetic Programs (Participants use elaborate machines to ensure the resistance applied to muscle group is uniform throughout).

Flexibility Training

Muscles require not only strength but length. Flexibility is essentiala for prevention of injury, improved coordination between muscle groups, muscular relaxation, decreasing soreness and tightnesss following exercise and increases range of movement around joints, maximising performance potential.

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