training methods
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Physiological responses occur as a result of Physical Training and relate to each component of Physical Fitness. The responses experienced are attributed to the type of training stimulus employed; the components of fitness are as follows. Overload and Progressive Resistance Endurance is the ability to continue prolonged physical activity of low intensity, despite the onset of fatigue. Endurance Training consists of: Aerobic Endurance: this refers to prolonged activity of low intensity, indicating the capacity to continue physical work and withstand the onset of fatigue. i.e. the demand for oxygen can be met by the supply (cardio-respiratory system). Muscular Endurance: This refers to the capacity of a muscle or muscle group to perform repeated isometric contraction against a moderate resistance fir an extended period of time. Strength is the maximum force at which a muscle or group of muscles generate at a resistance in one maximal effort. Types of Strength Training: Maximum Strength: the greatest force that is possible in a single maximum voluntary contraction. Elastic Strength: the ability to overcome a resistance with a fast contraction. Strength endurance: the ability of an individual to apply force many times over and withstand the onset of fatigue. Flexibility is the range of movement around a joint or series of joints. Speed refers to the time taken to co-ordinate the joint actions, or to transport the whole body over a distance. This is basic to the understanding of movement and involves a muscle group exerting a force while contracting against a resistance. Muscle contractions may be concentric when the muscles actively shorten and thicken with the origin and insertion moving closer together and the angle at the joint decreasing; eccentric where muscles actively lengthen under control with the origin and insertion now drawn apart, that is the muscle group returns to its normal resting length and; static (or isometric) where there is tension in the muscle but no apparent movement about the joints. Overload and Progressive Resistance Resistance Training with free weights and machines is based upon the principles of overload and progressive resistance, that is, making the muscles work against a resistance greater tom which they are accustomed and, in order to maintain gains as the body adapts to a particular level, progressively increasing the amount of resistance being used. |