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Describe and explain my chosen fitness training methods

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Introduction

Describe and explain my chosen fitness training methods Flexibility Training methods: 2 types of stretches can be used during static flexibility training, these are active and passive. For dynamic flexibility, dynamic stretched need to be carried out. Description: Active is when the muscle is lengthened into a position without assistance but requires the strength of other muscles to hold the position. Passive is when the muscle group is assisted by an external force like a partner. To carry out dynamic stretches they need to be performed slowly and under control, unlike static stretched they are not finished with a held position. Arm circles, exaggerating a kicking action and walking lunges are examples of dynamic stretches How it works: stretching and training slowly will improve flexibility. Sustained stretching will lengthen the joint without assistance. Passive training will improve flexibility through being assisted by an external force. Dynamic stretching, involves moving parts of your body and gradually increasing reach, speed of movement. Strength Training methods: The ability for our body to overcome a resistance. ...read more.

Middle

During the run, lactic acid is produced and a state of oxygen debt is reached. During the interval, the heart and lungs are still stimulated as they try to pay back the debt by supplying oxygen to help break down the lactates. Fartlek training consists of bursts of speed in the middle of a training session for example a short sprint in the middle of a run or a short sprint whilst cycling. Fartlek gets your legs used to a variety of paces and in the process gives you an enhanced awareness of your ability to keep up those paces at various distances. Continuous training means the person training using 70%-85% of their energy for a long period of time. This means that the athlete's endurance levels will increase, and it is the way, which the athlete would normally compete. Continuous training is a good way for an athlete to build up their cardio-vascular endurance levels. Heart rate training zones are calculated by taking into consideration your Maximum Heart Rate and your Resting Heart Rate. ...read more.

Conclusion

Each exercise is performed for a specified number of repetitions or for a prescribed time before moving on to the next exercise. The exercises within each circuit are separated by brief, timed rest intervals, and each circuit is separated by a longer rest period. Resistance machines are the pieces of equipment usually found in a gym which incorporate a weight stack and pulley system to provide resistance against a fixed movement. Between 12 and 15 reps will be needed to help improve muscular endurance Sets and resistance are needed to improve muscular endurance they need to be carried out at 60-75% maximum effort with 3 - 5 sets. How it works: by increasing the intensity of work it will improve muscular endurance Power Training methods: to train for power sets and reps are used whilst using weights. Description: 30% of 1RM weights performing 3 sets of 10 reps as fast as possible. 3 or 4 minute rest periods should be taken between each set. How it works: Maximum power is developed at 30% of maximum speed of contraction and 30% of maximum force contraction. Unit 3 - training for fitness Abbie O'Brien 07/01/2009 ...read more.

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