3.1.3.3 The principles of training and their application to personal exercise/training programmes
What you need to know
Differentiate between various types of training methods.
Describe circuit training, considering available space, equipment, circuit stations, work:rest ratio, and how altering demands targets different fitness components.
Describe continuous training as sustained aerobic exercise at a constant rate without rests for a minimum of 20 minutes.
Describe fartlek training involving varied speed, terrain, and work:recovery ratios.
Describe interval and high-intensity interval training.
Explain static stretching to increase flexibility using isometric holds for up to 30 seconds while maintaining safe technique.
Describe weight training for strength, power, or muscular endurance, emphasizing safe lifting techniques and the need for spotting.
Describe plyometric training for power, explaining the physiological basis of an eccentric contraction followed by a larger concentric contraction.
Understand that all training methods must account for the specific purpose, target training zones, and adequate rest and recovery.
