Welcome

Introduction

Hello!

In this blog I shall be posting information explaining how different types of training can enhance athletic performances. I shall explain the benefits, limitations and give examples of how these types of fitness can be improved by various training methods.

Hope you enjoy!!!!

Flexibility

Flexibility

This is the property of being flexible; easily bent or shaped.

Static stretching

Static stretching is stretching that takes place individually while standing still. An example could be a static deltoid stretch which moves the deltoid out of its normal range of movement thus making it less likely to become injured in the training session. Blood will rush to the target muscle to allow more movement and reducing the chance of injury while the athlete is performing in their given sport.

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Other static stretches are:

Lower Lattisimus-dorsi stretch

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This stretch will allow more blood flow to the latts to reduce a chance of injury. To increase the stretch the individual can move their leg further over so long as their oppisite shoulder stays on the floor.


Quadriceps stretch

  
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This stretch can be performed standing on your own or holding onto a support. To increase the stretch the individual can lean forwards. 

Hamstring stretch

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This stretch can be improved by stretching for 10 seconds coming out of the stretch and stretch again. This works because blood is already travelling to the hamstrings so the second stretch should be more beneficial 
This will help a sports performer since they would be able to perform actions out their normal range of movement. For example a gymnast needs to be fully stretched before competing in a competition and performing a complex routine demonstrating a variety of gymnastic movements that causes the joints/muscles to move beyond there normal range of movement  so they can perform to their best ability.

Benefits of this would be that injuries are far less likely to occur, doesn't take long to do the stretch and it can be done anywhere while not costing anything.

The downside is that an individual may not know how to do a stretch thus they need to find out. Other forms of stretching include dynamic (sports specific movements) ballistic  fast jerky movements) and PNF( requires a partner) 

Dynamic stretching

These stretches are sports specific movements. For this hamstring stretch it can be utilized to give a more effect stretch by swinging the leg higher.

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Ballistic Stretching 

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These stretches are fast jerky movements. This hamstring stretch can also be ballistic so long as the movement is made fast an jerky. To make this stretch more effect, swing the leg more.

PNF Stretching

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These stretches require a partner. The stretch here is a hamstring stretch. This can be made harder by pushing the leg further but only if the individual is happy to do so.



http://www.livestrong.com/body-flexibility/

Speed Training

Speed Training

This is the ability to move a distance in the shortest time. I.e An athlete performing a sprint in the fastest time they can.

Parachute Sprints

A parachute sprint is a sprint performed over about 20 meters in which the individual has a parachute attached to them so that when they sprint the resistance made by the air on the parachute increases the intensity of the run and makes the muscles work harder. It increases speed because the muscles need to still do explosive movements as fast as they can to move faster when attached to the parachute. This means that when the parachute is removed the individual will run faster. To make this harder I would increase sprint distance and reduce resting time in between sprints. An example is below.

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An example of when this training would benefit an athlete in sports would be a fullback in football making a sprint either offensively or defensively. Their short bursts of pace will enable them to do achieve numerous options and help the team. For example either making a slide tackle after a sprint or receiving a pass after a long sprint.

Benefits and Drawbacks

The benefits of this training are that  the same muscles for the exercise will be the same muscles in practice when applied practically. It burns a lot of calories, can be used as a method of interval training and increases aerobic fitness.

The drawbacks to such training are that actually obtaining the parachute may pose some difficulty and individuals wanting to train this way need to be informed before using the parachute or else injuries are likely to occur.

These training sessions can be made harder or easier by increasing or decreasing the sprint speed respectively. 

 http://www.livestrong.com/speed-workouts/

Muscular Strength

Muscular strength

Muscular strength is the maximum amount of force that a muscle can exert against some form of resistance in a single effort. I.e how much weight could someone possibly lift in a single repetion of that weight.

Circuit Training

Circuit  training is training by using multipul stations that have a different exercise at each station. Each station is used for the same amount of time and there's a small rest period in-between the various stations. They can be used to train practically every type of fitness and can be directed towards one type of training depending on what the individual is attempting to improve. 

To specifically improve muscular strength, a heavy weight should be used with low repetitions. So for the exercises below the individual will only be doing a low number of reps but at a high weight. This can be made easier by having less time on each station, longer rest time and less stations. This can be made harder by more stations, less rest time and having longer on each station.

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Example

An example of when having muscular strength in sport the would be beneficial could be when a rugby player makes a tackle on another player. The tackling player needed enough muscle in his arms, legs and chest to bring down the oppositions player. It can also be used to target the whole body for a cardiovascular exercise which will be the best way to burn fat is someone wishes to lose weight. 

Pros and cons

The benefits of this training are it can be structured to the needs of any athlete, it has a variety of stations so individual won't become bored, it also works the bodies cardiovascular fitness ,helps tone and define the body, don't need to be in a gym and it's easy to construct. It's more accessible and cheap. 

However the downside is that with bad form injuries can still happen.


This type of training an be made harder or easier by increasing or decreasing the time spent on each station respectively  It can also be made harder or easier by adding or subtracting the number of station used in the circuit. Sports specific equipment may have to be brought. 


 http://www.strengthandfitnessuk.com/muscle-and-strength-training

Muscular Endurance

Muscular Endurance

Muscular endurance is the ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time. So for example it could be the number of repetitions an athlete can do before their muscles can't do anymore.

Free-weight training

Free-weight training consists of weight exercises being performed while not using a machine but using dumbbells for example. To training muscular endurance with this method, a low weight should be repeated but no more then 15 times repeated 2-3 times for a beginner but to make it harder increase the sets and weights. with a manageable weight maintaining a good form. The image below shows an individual performing bicep curls with free-weights. The fact that machines aren't being using means the exercise is more intense as the stabalising muscles have to work to keep good form. The stabalising muscles for the dumbbell bicep curl would be primarily the pectorals major.

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Other free weight exercises include:

Shoulder press

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Incline dumbbell chest press

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Dead lift

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This endurance is essential for sports as need to be able to work for long periods of time. A sporting example would be a winger in football needing good muscular endurance in their leg muscles to keep crossing the ball  in effectively throughout the game. The main muscle group  that would be used is the quad muscles. Below is a picture to show this collection of muscles.




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Benefits and limitations

The benefits of this type of training includes an increased strength and balance. This is due to the other muscles working to keep the main focus on the bicep. These muscles are called fixators/synergists. For a bicep curl the main synergists would be the pectorals major as it stops the body from losing good form and for it to do this it must work. This use of many muscles at once makes the exercise more intense and therefore burns more calories when performing. 

Although the limitations of this type of training are dumbbells may not be accessible to an individual and if the performer's form is incorrect injury will be sure to accompany sooner or later. In addition to this, if an exercise is performed incorrectly this may cause injury and will mean that the injured person can't do any exercise until the injury is surpassed which means any progress made will be lost. 

 http://www.livestrong.com/article/73949-muscular-endurance-training/

Power Training

Power Training

This is the ability to generate and use muscular strength quickly over a short period of time. For example lifting a heavy weight very quickly. 

Plyometric Training

This is an intense form of exercise in which muscles are first stretched, then contracted. These movements are powerful/high impact although this input should be controlled. It requires an abundance of strength paired with endurance. The example below shows the quads can be put under this level of pressure by performing a barbell jump squat, with heavy weight for a low number of repetitions (8 reps maximum).  I would make this harder by adding weight and increasing the reps where possible.

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Another example of Plyometric training could be the following:


Box jumps

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Squats

  

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Hurdlers

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This could be applied to a sporting situation in power-lifting when the quads need to be used to force the weight upwards to fulfill a good repetition of the weight.

Benefits and limitations

The benefits include enhanced power and explosiveness in the targeted muscle, improved stamina, speed and overall athletic performance.

Whereas the limitations are it may be difficult to seek a facility where this type of training is available. In addition to this there's a high chance of injury if the individual performs the exercise with incorrect form.



 http://www.menshealth.com/powertraining/

Aerobic Endurance

Aerobic endurance

• Aerobic endurance is the amount of oxygen intake during exercise.

• Aerobic endurance is the time which you can exercise, without producing lactic acid (and it building up) in your muscles. In other words stamina, the amount of time you can maintain an aerobic use of energy (oxygen)
• http://www.thefitconnection.com/fitness/source/glossary.cfm

Fartlek Training

The first fitness component of this type of training will improve aerobic endurance. Fartlek training is mostly done outdoors and is based around changing the intensity of an ongoing run. It can be improved by making the fartlek session last longer and working at a higher intensity. For example, for my fartlek training session I may walk, jog, sprint and then jog again in that order. The diagram below shows how this could be done outdoors.

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An example of when this can be applied to a sporting situation is when a midfielder has to keep on running and occasionally has to sprint to get into an attacking of defending position. If the midfielder stops running or has low aerobic endurance then their team will suffer greatly so it is detrimental to the teams success in football that all midfielder have very high aerobic endurance. A midfielder would have rest periods as they aren't running all the time but will have to constantly move from attacking to defending positions. When resting the midfielder is recovering from the run he has just made. Interval training would help this because a more experienced athlete in interval training would have a reduced rest time so if a midfielder trained in interval training they would have a reduced recovery time which would allow them to keep running for longer to aid their team in attacking/defending situations.

Benefits and weakness

The benefits of this type of training would include improved aerobic endurance, improving muscular endurance and improving balance and propitiation in the ankle, hip and knee; all of which have a diverse set of benefits ranging from improved sport performance during a match situation to assist with injury rehabilitation. 

Whereas the limitations of this type of training would be if one isn't properly trained, increasing your pace then lowering it may lead to cramps. To avoid this, the athlete should breath in through the nose and out through the mouth.

  http://www.topendsports.com/fitness/aerobic.htm