Methods of training

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Methods of training used and why Improving aerobic capacity – to do this it is necessary to take part in continuous sub maximal activity. As they stress the cardiovascular system. Duration depends on fitness levels, minimum of 12 minutes, maximum for recreational purposes 30-40 minutes. It must be continuous, or the body will recover and the principle of overload will not be applied. Intensity depends on fitness. Heart Rate (H/R) is a guide I will be working with. During aerobic activity, increased H/R is in proportion to the increase in workload. I have to work at a level of intensity that overloads the cardiovascular system but is below the anaerobic threshold. If training is above the anaerobic threshold the predominant method of energy production is the lactic acid system. The accumulation of lactic acid in the tissue results in fatigue.

To gain long term physiological benefits to aerobic training I have to carry out my training sessions twice a week. Improvements are noticed after 3-4 weeks. During this period my performance needs to be monitored, and overload needs to be increased as required. When H/R response to the same workload begins to drop I have to increase the workload, always remaining above the critical threshold.

Purpose of specific exercises with ref to skill and fitness My whole programme involves cardiovascular exercise which has numerous benefits. They include a decreased blood pressure, increased HDL (good) cholesterol (high-density lipoproteins responsible for removing LDL (bad) cholesterol from the cells in the arteries and transporting it back to the liver for removal from the body), decreased LDL cholesterol, decreased body fat, decreased glucose-stimulated insulin secretion (this increases capillary density and blood flow to active muscles), increased heart and lung function and efficiency, and decreased anxiety and tension.

Performing these exercises should undoubtedly improve the level of my performance in Tae Kwon Do in many different areas. Performing the shuttle test, burpees, pulsing squats and alternate leg squat thrusts as part of my circuit training will improve my aerobic capacity as they are all continuous sub maximal activities. Because of this my muscular endurance, stamina and speed will improve which will allow me to develop the quality and efficiency of a range of kicks, punches and the speed at which I can manoeuvre myself. The skills that will improve as a result are limb coordination, control precision, response orientation, speed of are movement and rate control. To continue to perform to a higher level in these areas I will need to increase frequency when it is required. When my heart rate response to the same workload begins to drop, I have to increase the workload, always remaining above the critical threshold.

Abdominal crunches and sit ups will improve my general fitness also whilst focusing on trunk strength, the strength of the trunk muscles to improve manoeuvrability and reaction time. Burpees, and straddle jumps will develop my fitness in the area of explosive strength to increase my skill and accuracy with jumping techniques as I will be able to mobilise energy more effectively for a quick burst of muscular effort. With regard to exercises that I will be doing in the gym and the bench dips as part of my circuit training I will be hoping to work on my dynamic strength for more effective manoeuvres in competition to be exerted repeatedly. It can also help with my gross body equilibrium as balance is more easily maintained with increased strength.

Discussion of training principle including FITT Adherence to certain basic exercise principles is important for developing an effective training program. The principles of exercise apply to everyone at all levels of physical training, from the Olympic-calibre athlete to the weekend jogger, and also for the martial artist. These basis principles of exercise must be followed: Regularity. To achieve a training effect, I must exercise often. I should try to exercise each of the four fitness components at least two times a week. Infrequent exercise can do more harm than good. Regularity is important in resting, sleeping, and following a good diet.

Progression. The intensity and/or duration of the exercise must gradually increase to improve my level of fitness. Balance. To be effective, my program should include activities that address all the fitness components, since overemphasizing any one of them may hurt the others. Variety. Providing a variety of activities reduces boredom and increases motivation and progress. Specificity. Training must be geared toward specific goals, as becoming a better fighter. Recovery. A hard day of training for a given component of fitness should be followed by an easier training day or rest for that component and /or muscle group to help permit recovery. Alternating muscle groups will also assist in recovery.

Overload. The workload of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect. FITT Principles Certain factors must be part of any fitness training program for it to successful. These factors are Frequency, Intensity, Time, and Type (FITT). Frequency: Devote two days a week to training, in my case Monday and Thursday. Intensity. Training with intensity is going to be one of the biggest challenges. My intensity should vary with the type of exercise being done. For muscular strength and endurance, intensity refers to the percentage of the maximum resistance that is used for a given exercise. At the end of a training session, I should feel exhausted. As I get more fit, my intensity must increase.

Time. Like intensity, the time spent exercising depends on the type of exercise being done. At least 20-30 continuous minutes of intense exercise must be used in order to improve cardio respiratory endurance. For muscular endurance and strength, exercise time equates to the number of repetitions being done. Flexibility exercises or stretches should be held for varying times depending on the objective. To improve flexibility, it is best to do stretching during cool-down.

Type. Type refers to the kind of exercise performed. Focus the part of body I wish to improve. To improve performance, I should practice the particular skill I want to improve. Levels of intensity – calculations and justifications Intensity depends on fitness. Heart Rate (H/R) is a guide I will be working with. During aerobic activity, increased H/R is in proportion to the increase in workload. I have to work at a level of intensity that overloads the cardiovascular system but is below the anaerobic threshold. If training is above the anaerobic threshold the predominant method of energy production is the lactic acid system. The accumulation of lactic acid in the tissue results in fatigue.

To gain long term physiological benefits to aerobic training I have to carry out my training sessions twice a week. Improvements are noticed after 3-4 weeks. During this period my performance needs to be monitored, and overload needs to be increased as required. When H/R response to the same workload begins to drop I have to increase the workload, always remaining above the critical threshold. By carrying out my circuit training routine I will improve my aerobic capacity as it consists of continuous sub maximal activity.

The duration of both my sessions will depends on my fitness levels and for recreational purposes I shall not let either session exceed 45 minutes. The sessions must be continuous or my body will recover and the principle of overload will not be applied. To equate the level of intensity I will be using my H/R because during aerobic activity, H/R increase is in proportion to the increase in workload. I have to work at a level that overloads my Cardiovascular (C/V) system, but is below my anaerobic threshold.

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy Muscular endurance is the ability of the muscles to contract and relax repeatedly over a prolonged period of time. …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy Training is undertaken by some individuals to improve performance through skill development, and/or physical fitness. Other individuals take part …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy Circuit training is excellent way to simultaneously improve mobility and build strength and flexibility. The great advantage of circuit …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy Aim: To develop and complete a 6 week training program to improve two areas of my fitness. The Two …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy There are many principles of training that I have to consider when I am doing my six-week training course. …

We use cookies to give you the best experience possible. By continuing we’ll assume you’re on board with our cookie policy Certain training methods are predisposed to developing specific components of fitness; therefore we have to choose the best method …

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