• Aerobic, eg continuous, Fartlek, aerobic interval, circuit
• Anaerobic, eg anaerobic interval
• Flexibility, eg static, ballistic, PNF, dynamic
• Strength training, eg free/fixed weights, elastic, hydraulic

Aerobic

• Continuous training
  • Ongoing, sustained physical effort, without any rest. The activity must exceed the threshold of 20 minutes to classify as continuous.
  • Includes long slow distance training where individuals work between 60-80% of their maximal heart rate. The focus is distance oriented.
  • Also includes high intensity work of moderate duration, which is generally pursued by athletes. This is more intense (80-90% of maximal heart rate).
  • Examples: jogging, cycling, aerobics.
• Fartlek training
  • A single physical activity, but with random variations and speed.
  • Engages both anaerobic and aerobic energy systems.
  • Ideal for athletes who participate in team sports, since they are required to sprint, jog, change direction and accelerate.
  • Example: Training session for soccer games
• Aerobic interval training
  • Training sessions involve alternating intense workout and recovery for specific time periods.
  • Recovery/rest periods are not prolonged and do not allow complete recovery, therefore maintains stress for aerobic systems.
  • Example:Walk half a lap – rest – repeat.
• Circuit training
  • Requires participants to complete multiple activities or reps during one training session at definite intervals.
  • Usually includes 6-10 types of exercises in each set with minimum resting period.
  • Example: Fitness routines (30 jumping jacks – 20 push ups – 5 min plank – 2 min rest – repeat).

Anaerobic

• Anaerobic interval
  • Involves high intensity physical activity that includes a window for recovery in order to trigger anaerobic systems.
  • Activities are generally carried out in sets, with resting periods that do not allow full recovery.
  • Similar to aerobic interval but with higher intensity and longer resting periods between activities.
  • Speed oriented training focusing on different techniques.
  • Example: Run 100m – rest 20 secs – repeat

Flexibility

• Static stretching
  • Gradual lengthening of the muscles, often at an uncomfortable length.
  • Muscles are stretched for around 10 – 30 seconds
  • The experience should not trigger pain.
  • Often used to rehabilitate injuries and is also used as warm-up exercises.
• Ballistic stretching
  • Includes activities that require an individual to swing and bounce.
  • Actions are often repeated to build extra stretch.
  • Actions have underlying risks so only professional athletes are advised to maneuver.
  • Often results in muscle contraction and decreased muscle flexibility.
• Proprioceptive Neuromuscular Facilitation stretching
  • Muscles are lengthened against a force or resistance.
  • Static stretching and strength development are included which results in progressive sequences of isometric contractions and relaxation periods.
  • Steps include:
    • Stretching of muscle using static contraction
    • Holding the position while isometrically contracting the muscle for 5-6 seconds
    • Another static stretch following the isometric contraction
  • Butterfly groin stretches in the sequence: static – isometric – static can be an example.
• Dynamic stretching
  • Actions that include continuous muscle stretching in movement.
  • No position is held while in action. The training is dynamic.
  • Used to mirror actual movements during warm-up sessions of team sports.

Strength Training

• Free/Fixed weights
  • Goal is to increase core strength by engaging stabilizer muscles.
  • Free weights have greater risks associated with injury, because of its flexibility that could lead to adaptation of wrong techniques as well as forms.
  • Fixed weights allow limited, constrained yet guided movements often controlled by a machine (acceleration and range of motion) that are safer than free weights.
  • Weight training follows the principle of Repetition Maximum, which refers to the threshold load that can be lifted engaging muscles for a given amount of time before it fatigues.
  • Prolonged reps often lead to muscle soreness.
  • This technique is suitable for sports that require intense strength. For example, shot-put, hammer throw, AFL, Rugby league.
• Elastic
  • Resistance based training technique where an elastic band is used to provide resistance.
  • Cheap alternative for weight training.
  • Tension is induced in both upward and downward movement phases.
  • Requires a stable posture to engage core muscles and increase both posture and core strength.
  • Low impact training and often used as the initial point for further strength training routines.
  • The resistance use is somewhat limited however, and exact force exerted is difficult to measure.
• Hydraulics
  • Uses machines that provide artificial resistance following the principles of fluid dynamics.
  • Less risks involved as the resistance is personalized according to the user; but inefficient as they do not engage stabilizer muscles.
  • Not cost friendly and the machines take up a lot of space.
  • No improvement of ligament, tendon and muscle fibre strength is involved.