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Training & Fitness : Types Of Fitness

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Introduction

Training & Fitness For this task, I have been asked to identify and explain the different types of fitness training. Following this, I will be comparing the different types and methods of training and then critically evaluating these methods of training. This will then enable me to identify the training needs of individuals, and which types or methods of training would be suitable to put them through in a professional situation. Also I will need to analyse the scenario, and tailor the training to the client's needs- the intensity of the training programme can be decided on whether the client takes part in professional/competitive sport, or merely wants to keep generally fit. The different types of fitness are:- * Strength - This is split into two forms, muscular strength, and muscular endurance. Muscular strength is the ability of a muscle or group of muscles to contract and produce an explosive and powerful movement. To train for this, the principle of 'overload' or 'intensity' is recommended. This is where the individual trains at a high effort, and the maximum possible work load is taken on. Overload means that you increase the work load, for example if lifting weights, if you could cope with a certain weight for a set of 10,then the weight should be increased (progressively) ...read more.

Middle

To benefit whilst training, it is recommended to train for 20-25 minutes at 80%-85% of the maximum heart rate, two or three times a week. When cardiovascular fitness is trained it aids you to participate in the required activities for longer, or to comfortably increase the amount of work you are doing. With increased frequency of cardiovascular training you can expect a quicker pulse recovery rate after your exercise. In the multi gym, the best ways of training cardio are on the treadmill, the stepper, cross trainer, rower, and the bicycle. To train effectively and prevent boredom it is best to vary which equipment the client uses rather than limit to one piece of equipment for a whole training session. To tailor this training to the client's needs, you must find their personal goals. If they wish to lose weight, then a fat burning programme must be devised and repeated around 3-5 times a week for a duration of approximately 20 - 40 minutes. If the client wishes to gain weight and muscle then their goal would be more easily achievable if they were to avoid too much cardio training and concentrate on strength training; although to maintain cardiovascular fitness, light training should be carried out 2-3 times a week. To improve cardiovascular fitness in general, it is recommended to train 3-4 times a week at 20-40 minutes at a level of moderate intensity, but it can be changed depending on the client's current level of fitness. ...read more.

Conclusion

There are 3 different types of stretches. Active, static, and maintenance. Active stretching is where the client or individual stretches themselves and holds the stretch themselves. The stretch is therefore held by other contracted muscles. These are usually completed in the warm up. Static stretching is where the stretch is held still, at the end of the range of movement. Maintenance stretching is where the client stretches to maintain the range of movement in the body and around the joints. In order for a client to improve their flexibility, it is most suited to complete a sufficient amount of intense developmental stretching. To complete developmental stretching, the client must perform stretches such as the box splits and front splits, back stretches and grounded quadriceps stretching. Developmental stretching is best to be done at as high an effort as possible, with the client giving maximum force to their stretch without injuring themselves. When completing paired stretching with a client, it is essential that you both cooperate with each other and that you are aware that if there is a lack of concentration or communication then injury could be caused. To train flexibility in the multi gym it is practical to use the mats where possible to make sure that the client is as comfortable as possible, but without forgetting that there is to be slight discomfort when performing developmental stretching. ?? ?? ?? ?? ...read more.

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