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In this task I am going to name one method of training which can be used in order to improve the performance of an athlete in each of the 6 components of physical fitness

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´╗┐Fitness Training & Programming ________________ Task 1: In this task I am going to name one method of training which can be used in order to improve the performance of an athlete in each of the 6 components of physical fitness, and go into some detail on each method: 1. Flexibility 2. Strength 3. Power 4. Aerobic Endurance 5. Muscular Endurance 6. Speed 1. Flexibility: Flexibility is the ability to move a joint through its full range of motion. And it is an important aspect to consider in most sports in order to improve personal performance. The following is a list of reasons why good flexibility is often needed in sport: 1. It plays an important role in the avoidance of injury in almost all sports and often allows for a greater efficiency in the use of the muscle during sport 2. It enables the athlete to have the range of motion in order to perform the range of motion needed 3. And it allows the athlete to have the potential to improve their performance in other areas of physical fitness such as Power and Strength. Method of Training: Static Stretching ________________ There are three different types of stretching which can be put in place in order to improve an athlete?s flexibility which are; Ballistic Stretching, Static Stretching and Proprioceptive Neuromuscular Facilitation. ...read more.


- What type of Resistance training increases Muscular Strength? When trying to increase muscular strength generally you should be lifting a significant amount of weight, approximately 85% of your 1RM, and perform the exercise with strict form for somewhere between 1-6 reps. Then go on to do that particular exercise for 2-6 sets, with a significant rest between each set. There are a limitless number of exercises one can do in order to target each muscle or groups of muscles, again sub-categorized these become compound or isolation movements. An effective way to increase muscular strength in a number of areas throughout the body is to create what is known as a ?training split?. This is where you target usually 1-3 muscle groups per session and may train each muscle group 1-2 times per week. - How does this increase Muscular Strength in an athlete? Whenever the athlete contracts the muscle with maximal force on each rep, the actin and myosin fibres of the muscle tear in what is known as a micro-tear. This is a healthy form of muscle tear, which post-exercise when combined with a high protein, high carbohydrate diet, grows the muscle back stronger and more dense than before, resulting in an increase in muscular strength. 1. Power: The definition of power in fitness terms is the production of strength at speed. ...read more.


This progression will undoubtedly help the athlete?s performance in whatever sport they are in. 1. Muscular Endurance: Muscular Endurance in an athlete is the ability for the muscle to complete repeated contractions at a sub-maximal intensity. It is essential that an athlete has a good standard of muscular endurance, as the majority of sports are performed at sub-maximal intensities. Method: Resistance Training ________________ Resistance training is the most popular and most effective method of improving Muscular Endurance. Though like in most cases there are a number of different ways to manipulate this type of training in order to gain the desired effect on the muscles. There are a number of categories within the Resistance training method, each one putting a different stress and form of load on the muscle. A few examples of these types of resistance training are the use of free weights, cables, gravity etc. Whenever carrying out this type of training it is important that the objective at hand is being tailored into the workout. When looking to increase Muscular Endurance your typical rep range to work with is 12-20. Between each working set the athlete should rest for a period of 30-60 seconds, letting the oxygen get to the muscles and allow the lactic acid ?burn? relieve itself before starting the next set. ________________ Ciaran McSharry ...read more.

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