Training and Fitness: Methods of Training

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Erin Weeks – Training and Fitness – Unit 13.

Methods of Training and Fitness Programme

In order to be a successful coach, it is important that all coaches are aware of all the different ways and effects of fitness training.  

Listed below, are the five different fitness-training methods designed to enhance all seven fitness components.

Aerobic Training

Any aerobic training involves activity that increases the heart rate continuously.  This particular kind of exercising increases blood flow around the body and initially strengthens the cardiovascular system (which include: the heart and lungs.) and the cardio respiratory endurance of the individual, where the body becomes increasingly more efficient and processing oxygen.  

Aerobic exercise requires the athlete to consistently inhale and exhale oxygen, so blood is able to be transferred continuously from the heart to the lungs, around the body and to the blood vessels.  This kind of fitness training is without oxygen debt, and any training classified as “Aerobic Training” is exercise that reaches levels of 70% - 90% of the individuals’ maximal heart rate.  

There are a number of examples of aerobic fitness training, which include:

  • Walking
  • Jogging
  • Running – Long Distance
  • Cycling
  • Swimming
  • Cross-Country Skiing
  • Aerobic Classes

The critical feature of aerobic activity is continuous activity. And, specificity of training dictates that the training should closely resemble the activity, or event: Runners should run, swimmers swim, for example. Thus, to improve cardiovascular endurance, the athlete should train aerobically.

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What factors affect AEROBIC TRAINING?

  • Frequency
  • Duration/Time
  • Intensity

Aerobic training, as mentioned above – is very beneficial to any able individual: It decreases the resting heart rate, improves blood circulation around the body - by constantly clearing out cholesterol build up and it also improves physiological disposition where it is able to ultimately reduce tension and stress.  Aerobic fitness training allows the body to adapt itself, to burn fatty acids as a primary fuel source – where as a result, any athlete reduces in weight and gains muscular strength and better body composition.  It increases flexibility, ...

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