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Resistance Training_ Circuit Training (1).docx

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Frequency:
Frequency is how often the training will be throughout your programme.

Intensity:
Intensity is how hard you will be making the training for the client, this can vary throughout the programme as it could start with low intensity and towards the end of the programme could have gone through moderate to high intensity training.

Time:
This can be two things within the programme, can be how long the programme is going to last. Also it can be how long the client is going to be doing a certain part of the training. For example if doing a circuit training programme then then the time will be how long they are doing each activity for.

Type:
This is the type of training that you will make your programme about, this all depends on what the client is wanting to work on. This could be their flexibility, muscular strength, muscular endurance, speed, aerobic endurance. Once you know what component of fitness they are wanting to improve you can make a training programme which suits them.

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Muscular strength is the amount of force your muscles can take with a single maximal effort. Muscular strength is measure during muscular contractions, the size of the muscle fibres and the ability of the nerves to activate the fibres all depend on the muscular strength. Methods to increase muscular strength are things such as free weights, this is where you can use a barbell or dumbbell that is not attached to another structural device and is raised and lowered by use of hands and arms in weightlifting. There are also resistance machines which can help improve muscular strength. This is where your limbs are against the resistance provided by your body weight, gravity, bands, weighted bats or dumbbells. A example of resistance training is using the body parachutes when sprinting, the wind gives resistance against the body which the limbs have to go against to build up muscular strength.

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Power is the maximal force of which is given in as short a time as possible, with high acceleration rate, such as jumping and throwing. Power is proportional to the speed as which you can apply maximal force. A type of training which involves power is plyometric training which involves different types of leaping, bounding and jumping as these exert maximal force in such short intervals of time, which all conclude to increasing power. Anaerobic hill sprints are designed to improve muscle strength and efficiency, this is a way to reduce risk of injury.

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This is the ability to exercise continuously for longer periods of time without training. A example sport that uses this type of training is running, swimming, walking and cycling. This type of training involves an activity without rest intervals. Continuous training can be performed at low, moderate and high intensity levels. Fartlek training is a method of training which involves continuous training and interval training, this type of training is the simpler form of long distance running.

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Speed is the rate of which someone moves across the ground or move limbs rapidly to grab or throw an object. Movement  speed requires good strength and power, but if the weight of someones body is too high, air resistance can act to slow the person down. This is also shown in their acceleration which is how quickly they can move from a stationary position into a sprint or rapid movement of limbs. A sport which uses speed is sprinting. Interval training is physical training which consists of alternating periods of high and low intensity. Sport specific speed training is used to focus on a certain sport such as 200m sprint, using resistance training is a way to enchant your speed which will allow you to get a quicker sprint time.

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Static stretching:
This is a commonly used method of stretching in which soft tissues are elongated just past the point of tissue resistance and then held in the lengthened position of which a sustained stretch force over a period of time.
Ballistic stretching:
Ballistic stretching uses bouncing movements to push your body beyond its normal range of movement. Ballistic stretching stretches the muscles much further and faster than static stretches.
Proprioceptive neuromuscular facilitation:
This is a more advanced form of flexibility training which involves both stretching and contraction of the muscle group being targeted.

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Flexibility is the ability of the muscles, ligaments and tendons enabling movement around a joint or a sequence of joints. There are 2 types of flexibility which are static (Passive)  and dynamic (Active). The static flexibility is using a  joint through a great range of movement when in a stationary position. An example of passive flexibility is doing the splits where you are in a stationary position. Dynamic flexibility uses a joint and muscle through full range of movement with speed and without resistance. An example of this is participating in football, kicking a football uses active flexibility.
A example sport where both types of flexibility is used is a cheer leading or gymnastic sequence as there are often some stationary positions such as splits but there is also the active parts of the sequences such as lifts and stunts.