An individual who wants to improve in a given sport should train in order to improve. This could mean exercising the body and muscles, practising skills for a certain sport or just simply playing the sport more often. One way of improving ones ability is by designing a training programme, which is based around the persons ability so as little injury is made as possible. The training programme should be appropriate to the sport and specific to the body type, depending on how fit the person is and the skills that are to be improved should be highlighted and outlined clearly in the programme.
The principle of reversibility also affects the fitness of a person; as if you stop training then you are likely to lose your fitness quicker than you gained it. This is a disadvantage; therefore the training programme needs to be continuous or regular. The time of year is also important when training. For example, careful planning is needed if an event is approaching, as the person would not want to work too hard or the different weather could affect the outcome of the training depending on the sport chosen.
A training programme can be used to improve general fitness, skill, strength and stamina in a sport. The training programme could be designed and adapted in many ways; helping over a period of time to work the body to it’s full potential. When creating a training programme the following suggestions could help get the best results: 1. The frequency could be increased – Doing more sessions a week. 2. Increasing the intensity – Giving the body a slightly harder workout each week. 3. Increasing the duration – Working out for longer helping stamina.
4. Varying the type of training – This would help work different muscles and make the training programme more interesting. All of these could lead to an improvement if the person involved is willing to put in the effort. There are also many different training methods, which could help depending on the sport that is being trained for. The five common ones are: Weight Training: Weight training involves series of exercises where each one focuses on a specific muscle or muscle group on the body.
These exercises will involve the overcoming of a resistance or load. This can be done by using a machines or free weights by lifting and releasing them. Weight training improves muscular strength, endurance, tone and posture. Weight training increases muscular size, bone density and the metabolic rate. Circuit Training: Circuit training involves a series of exercises or activities, with each one taking place at a different station. Each station involves an exercise aimed at a specific muscle group in the body.
The exercises are arranged so that muscle groups alternate between work and recovery, to allow lactic acid to be rid of, and opposing muscle groups are worked for balanced strength distribution. Circuits can be organised on the basis of time or repetition and may include rest intervals or they could be non-stop. Circuits can also be designed to improve fitness, strength and endurance, sport specific actions, general muscle tone or personal targets. Circuit training improves general muscular strength, endurance, muscle tone and posture.
It increases bone density, metabolic weight and decreases the percentage of body fat. Interval and Fartlek Training: Interval training involves changing between fixed periods of exercise and fixed periods of rest for recovery. This needs to be planned around the person as careful planning is needed to math the duration and intensity of exercise with the level of fitness of the individual. This could be an appropriate method for running and swimming. Fartlek training is very similar to Interval training, except that the intensity and type of exercise are varied through changes in pace and style.
There are no fixed amounts of each exercise. Fartlek is also effective for running and swimming. Fartlek training and Interval training both improve aerobic and anaerobic fitness and increase metabolic rate. They both decrease the percentage of body fat. Continuous Training: Continuous training involves long, slow, distance exercise at a constant rate without rest. At first the training should only be at 60% maximum heart rate and then progressing to 85% maximum heart rate as fitness improves and the distance involved is also increased.
Continuous training also improves aerobic fitness and increases metabolic rate. Pressure Training: Pressure training involves a combination of skills and fitness. A skill is continually performed until the individual becomes more and more tired and with practice the skill level is improved. This is good for people such as footballers or a basketball player. It can help individual by a rough sketch of what to expect in an actual game. An example of a footballer’s pressure training could be shooting over a set distance, a certain number of times for a certain time.