Methods of training by Elin Mair McWeeney https://padlet.com/307017/zfl7f8xci1j5 IDK en-us 2018-01-31 10:59:33 UTC 2023-02-09 23:51:04 UTC hello@padlet.com Flexibility 307017 https://padlet.com/307017/zfl7f8xci1j5/wish/226500603 Gymnastics can help with flexibility because they are able to move their body in different ways compared to others. Flexibility is the range of motion you have in your joints or a group of joints. If you don't have flexibility i gymnastics then you don't develop certain skills.
Benefits of flexibility
  • The risk of injury reduces because of the joints being able to bend and be influenced in different ways
  • Muscular tightness can be reduced when you do dynamic stretches
  • Flexibility can help with balance, and enhances your range of movement with greater ease and dexterity
Types of stretches 
  • Dynamic stretching 
  • Ballistic stretching
  • Static active stretching
  • Static passive stretching
  •  Isometric stretching
  • PNF stretching
Lung with spinal twist
  • Start by standing straight with your feet together
  • Go into a lunging position
  • Take which ever hand you want to start with and twist your body and place your hand on the floor, and with your other hand extend it towards the ceiling/sky (Right hand = twist your body so your stomach is facing the other direction of which side your hand is on)
  • Hold the stance for 30 seconds to 2 minutes
  • Repeat on the other side
Lung with spinal twist helps flexibility because your stretching your legs by doing lunges, and that helps stretch the muscles. Twisting your spine will help with flexibility, and it will help when your older and to help you be able to bend down to the ground.
]]> 2018-01-31 11:26:43 UTC https://padlet.com/307017/zfl7f8xci1j5/wish/226500603 Speed 307017 https://padlet.com/307017/zfl7f8xci1j5/wish/226500652 Running with a parachute on your back will help with speed. The reason it will help is, when you run you will be filling the parachute with air which will be influencing you to go the other way, therefore improving your endurance and your speed because you will need to run fast to get momentum.
Benefits of Speed
  • Increases your body endurance strength
  • It makes longer cardio and muscle strengthening training sessions easier
  • It increases the bodies storage of oxygen, which helps the muscle function in all forms of exercise 
Types of running
  • Base run
  • Progression run
  • Long run
  • Fartlek
  • Intervals
  • Hill repeat
Heavy sled drags
  • You need a sled of some sort, or anything that can carry a certain amount of weight, the weight on the sled should be close to your max squat (the sled should have a line or something that you can grip on to pull it)
  • Have the sled face the opposite way your facing
  • Hold onto the rope that is attached to the sled
  • Start running but you have to drive your your front knee powerfully forward
  • Then drive your front foot down and back into the ground to propel yourself forward
  • Perform 3-5 sets of 10 to 15 yards with 3 minutes of rest between sets
Sled drags help improve speed because your training your body to drag something heavy, and after time, if your running without it you will feel much lighter, therefore you will run faster.
]]> 2018-01-31 11:27:01 UTC https://padlet.com/307017/zfl7f8xci1j5/wish/226500652 Power 307017 https://padlet.com/307017/zfl7f8xci1j5/wish/226500670 Power training is different to strength training because strength training help increase the ability to apply a maximum amount of force. Unlike training for strength, training for maximum power engages the time element. The main focus of this type of training is to reduce the amount of time it takes to apply a set amount of force.
Benefits of power training
  • Increase in use of your fast twitch muscle fibers
  • Improved neuromuscular adaptations
  • Improve efficiency within your energy system that lives right in the muscle
  • It improves your ability to flush and buffer the build-up of metabolic wastes
  • hormones and neurotransmitters, such as testosterone, norepinephrine/epinephrine and cortisol may increase
  • They possess a well-tuned, highly trained ATP-PC system
Types of power training
  • Heavy Strength Training
  • Explosive Strength Training
  • Ballistics
  • Plyometrics
Squat thrusts
  • Start off in a squat position (bend your knees and pretend your sitting on a toilet)
  • From that position jump into a press up position
  • Lift your legs from their position up to your body so your in a frog like position
  • Jump up and repeat 
  • Repeat this in 3 sets of 10
Squat thrusts help improve strength because it builds it up in the lower body with emphasis on the quads, glutes, and hamstrings. The squat thrust will also improve hip mobility and cardiovascular endurance. The exercise is commonly used in metabolic workouts to improve conditioning and fat loss.
]]> 2018-01-31 11:27:07 UTC https://padlet.com/307017/zfl7f8xci1j5/wish/226500670 Strength 307017 https://padlet.com/307017/zfl7f8xci1j5/wish/226500699 Strength training is a type of physical exercise that is specialises in the use of resistance to induce musculature contraction which builds the strength, anaerobic endurance, and the size of the skeletal muscles. After a work out your body repairs or replaces damages muscle fibers through a cellular process where it fuses muscle fibers together making them stronger.
Benefits of strength
  • It makes you stronger and fitter 
  • Strength training protects bone health and muscular mass
  • It helps keep the weight off for good
  • It helps you develop better body mechanics
  • Strength training can help with chronic disease management
  • Strength training boosts energy levels and improves your mood
Types of strength training
  • Total body circuit training
  • Push-pull training
  • Power lifting training
  • Explosive dynamic training
  • Muscular isolation training
  • High-volume training
Beginner Body weight Workout
  • 20 body weight squats
  • 10 push ups
  • 20 walking lunges
  • 10 dumbbell rows (using a 4 litre milk)
  • 15 second plank
  • 30 jumping Jacks
  • Repeat for 3 rounds
Body weight workouts help improve strength, because it's focusing on a specific area and breaking those fibers, and then fusing them back together but stronger.
]]> 2018-01-31 11:27:13 UTC https://padlet.com/307017/zfl7f8xci1j5/wish/226500699 Muscular endurance 307017 https://padlet.com/307017/zfl7f8xci1j5/wish/226500752 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. It is one of the components of muscular fitness, along with muscular strength and power.
Benefits of Muscular endurance
  • Increased Energy
  • Weight Control
  • Improved Muscle Tone
  • Decreased Disease Risks
Types of Muscular endurance
  • Mountain climbing
  • Weight training
  • Running
  • Rowing
  • Iron Cross (Gymnastics)
  • Isometric contraction
The plank
  • Go into a press-up position
  • Place your arms (from your finger tips to your elbow) flat on the ground
  • Keep your back and lower back straight and flat
  • Hold this position for 30 seconds - minute then repeat taking a 30 rest in between
Plank is the best exercise if you want to improve your muscle endurance. Getting into the position is easy, but holding it requires strength and endurance from your abs, back and core. The plank helps improve your posture and improves your posture.
]]> 2018-01-31 11:27:23 UTC https://padlet.com/307017/zfl7f8xci1j5/wish/226500752 Cardiovascular endurance 307017 https://padlet.com/307017/zfl7f8xci1j5/wish/226500814 Cardiovascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to your body tissues. The more efficiently your body delivers oxygen to its tissues, the lower your breathing rate is
Benefits to cardiovascular endurance
  • Disease Prevention
  • Weight Control
  • Psychological Benefits
Types of cardiovascular endurance training
  • Low Intensity, Long Duration
  • Medium Intensity, Medium Duration
  •  Aerobic Interval Training
  •  Fartlek Training
  • Circuit Training
  • Anaerobic Interval Training
Swimming
There isn't a correct way of swimming, but doing lengths in a pool will help improve your cardiovascular endurance.
The time that is suggested to swim is 30 minutes with a break, therefore you would be swimming for 20 minutes at least, and they recommend you swim at least three times a week.
Swimming help improve your body's use of oxygen, without overworking the heart.  Swimming also benefits your whole body, improving cardiovascular endurance, muscle strength, posture, and flexibility all at the same time.
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