This document summarizes different training methods and principles. It discusses the SPORT principles of training - specificity, progression, overload, and reversibility. It also describes aspects of training like warm ups, fitness phases, skills phases, and warm downs. Additionally, it outlines different training types like circuit training, weight training, continuous training, interval training, and fartlek training.

1. Chapter 6 – Training
Contents
 6.1 principles of training + 6.2 principles of training (further)
 6.3 aspects of training
 6.4 circuit training
 6.5 weight training
 6.6 further training methods
6.1 + 6.2 Principles of training
S.P.O.R.T
S- pecificity
-Training Suited to a particular sport and performer
P- rogression
Training is increased, and the performer gets better through training
O- verload
Seen as a good thing always!
These are all increased:-
F -frequency
I-intensity
T-time
R- eversbility
Opposite to progression!
T- edium
Varying the way you train in order to avoid tedious sessions!
Plateauing- where progression seems to halt, it takes some time to move on

2. 6.3 Aspects of training
 Warm up
 Fitness or exercise phase
 Skills or team play phase
 Warm down
Warm up
– prepare body for activity and increase blood flow
– phyicologically prepared
– reduce injury chances
Warm ups must be specific, but the following should always be in a warm up
- pulse raiser
- light exercises, stretches , movement
Fitness and exercise phase
- Specific to sport
Skill or team play phase
- Practise as a team, or individually if not a team activity
Warm down
- warming down helps relieve pain which you may get through lactic acid

3. 6.4 circuit training
Stations- areas within a circuit where the different activitys are perfomed
- easy to set up
- suitable for large numbers
- sport, skill, fitness specific
- done anywhere
- equipment limited
Types of circuit
1- fitness
2- skill
3- combination
4- timed
5- fixed loads
6- variation
6.5 Weight training
Repetitions- how many times you actually move the weights
Sets – the number of times you carry out an activity
Benefits
- muscle strength
o 3 sets of 6 reps at near maximum weight
- muscle size
- muscle tone
- assisting recovery after injury
Muscular endurance- 20/30m reps at 40% / 60% of maximum weight ; 3 + sets
Muscle strength – three sets at 6 reps of near maximum
Muscle power- performed at speed 60%-80% of maximum weight 10 –15 reps

4. 6.6 further training methods
Continuous training
- This is any type of training that keeps the heart rate and pulse rate high over a
sustained period achieved by-
 running
 cycling
 swimming
 aerobic sessions
Interval training
This is training with rests!
 Long interval training – work between 15 secs and 3 mins at around 80 % with
corresponding rest periods
 Short interval training – sprinting for no more than 15 secs with around 2mins
rest
Fartlek
It’s a form of interval training which includes-
 Walking
 Brisk walking
 Jogging
 Fast steady running