Introduction

                                 

Welcome to my blog.

    This blog is about the 6 different components:

• Speed 
• Power
• Flexibility
• Strength
• Muscular Endurance
• Aerobic Endurance

All of these pages involve what you can do to improve on the exercise, but also the benefits and disadvantages of the certain component. 

Speed

Speed is having the ability to travel, turn or react over a certain distance in an amount of time (inherited)

                                                                                                          www.peepntom.com.au

Parachute Runs                                                    

What is it?

Parachute Runs are designed to help increase athlete's speed as well as power through resistance training. 

This type of training is mainly used for sports teams, on a field, which helps the athlete's to develop explosive energy as well as power in their running stride. 

What are the benefits of using this method of training?

Able to participant and is at a low-cost
It has an effective strategy as athlete's can use this anywhere as long as they are equipped with an easy-to-carry parachute.    
To make this session harder the coach would make the athlete sprint a further distance or instead of the athlete walking to get them to sprint.
                                              
Result in getting ultra resistance and over speed  training without a partner.
Able to improve your sprint speed, explosiveness, acceleration, stride length and the frequency in the athlete's performance.

There is a durable, high-quality, all weather rip stop nylon fabric that won't fray; which means the athlete can knowledge this will last a long time.

What are the disadvantages of using this method?

The athlete will need to know how to use the equipment properly before using it for any form of exercise, there is also the issue of using it in severe weather conditions such as a gale force wind. Lastly, there is the disadvantage of the cost, as this piece of equipment won't come cheap.  

              www.fitsugar.com


                                                            




www.acasports.co.uk                                    


This training method would be beneficial to sports such as athlete's in any form of running in a competitive way, such as football or rugby.  
In football a defender would need speed to be able to keep up with the attacking players, to make tackles and to get to the ball before the attack does to stop them from scoring. 

www.sportsscience.co

Reference: http://runningparachute.hubpages.com/hub/Running-Parachute

Power

Power is the ability to control the combination of maximum speed and maximum muscular strength over a short period of time.

Plyometrics 

What is it?

Plyometrics Power is designed in order to improve explosive leg power as well as its regular usage to increase the power in sports. This is a useful training method as it engages and stretches the targeted muscles or muscle groups at the same time.

Below is some of the exercises which you could do:

Weight Training

(Triceps and Biceps)

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Press Up

(Triceps and Biceps)

www.pponline.co.uk

Bench Jump

(Quads, Calves and Hamstrings)

www.daleirvine.co.uk

Hurdle

(Quads, Calves and Hamstrings)

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What are the benefits of using this training method?

A benefit of this training method is if a sporting participant was to stretch a contracted muscle it becomes stronger then it was previously. The training method can also increase levels of stamina and as the intensity of the activities are high it is able to burn a lot of calories  

What are the disadvantages of this training method?

Injuries may occur with repetitive movement, as well as needing a supervisor if completing this method to make sure the routine is being completed correctly. With the repetitive jumping and bounding whilst performing the exercises, it can cause a huge amount of stress on the joints; which could become weaker if they are not treated by a doctor, which results in not giving the full support needed.  

A sport which would benefit from this type of training method would be a footballer, this is because it builds up more power for their legs in order for them to put force behind the ball when either passing or shooting. For the players to build up the power in their legs they would need to complete activities such as a box jump and hurdles. If there was to be a lack of power, the player would be unable to kick the ball as far as what they are wanted/needed to do; the main muscles which are being used are the Quads and the Hamstrings. 

commons.wikimedia.org

Flexibility

Flexibility is having the ability to move muscles in a full range of movement at across a joint. There are many activities which requires good flexibility. There are four categories for flexibility: Static, Dynamic, Ballistic and PNF. 

 Static Flexibility is having a range of movement that a muscle or joint can achieve. 

Dynamic Flexibility is having a range of movement that a muscle or joint can achieve when in motion. 
Ballistic Flexibility is having fast, jerky movements; which usually taking the form of bouncing and bobbing through a full range of motion.                                 
PNF (Proprioceptive Neuromuscular Facilitation) is a method of training to maximize the flexibility of the muscles and is often performed by using a partner/trainer. It also involves series of contractions and relaxations with an amount of force on the stretching.
                                                                                              
                                                                                                                               portfolio.du.edu                                                      

Static

What is it?

Static Flexibility involves holding a part of the body still, at its full range of movement; these stretches are controlled and slow.

There are two stretches which can be used to performed  the Static Flexibility, Passive stretching and Active Stretching. 

Passive stretching is known as assisted stretching, this is where you have a partner or object to help you stretch to your fullest potential. 

Active Stretching can be achieved as an individual, as it involves voluntary contractions.  

How to do this?

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This Stretch is used for the Biceps.

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This Stretch is used for the Quads

www.stack.com

This Stretch is used for the Gastrocs

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This Stretch is used for the Hamstrings

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This Stretch is used for the Triceps

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This Stretch is used for the Pectorals.

What are the benefits of using this type of flexibility?

With having good flexibility it prevents injury from occurring as it reduces the chances of straining or pulling a muscle if the athlete reaches further then normal. The type of fitness component is fairly easy to complete and it is also free. 

What are the limitations of this type of flexibility?

If the weather is cold after the session, where your body will be warm to then achieve static stretching, the body will become cold meaning that your Heart Rate will decrease. The athlete will have to perform the correct technique or else it will result in injury; this component can also be known to be boring. 

Sports which would find this type of Flexibility beneficial would be for indoor sports such as in Gymnastics. This is because the sport uses any part of their body at any point at a certain range; to be able to perform a clear routine without being injured as they would have a greater range of movement at any joint because of the prior stretches they have completed before the competition, as well as the apparatus they use within their sport.  

www.womenshealthmag.com                                                                                  www.bbc.co.uk

Strength

Strength is having the ability to put maximum force which can be developed onto a group of muscles during a single contraction. 

Resistance Training

What is it?

Resistance Training is where any form of exercise which causes the muscles to contract against an external resistance with the expectation of an increase in strength, mass, tone and endurance. 

The external resistance may be: dumbbells, rubber exercise tubing, your own body weight, bricks, bottles of water or any other object which causes the muscles to contract. 

How to do this:

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Assisted Squat

(Calves, Hamstrings and Quads)

www.thefullwiki.org

Leg Raises

(Quads)

injuryfix.com

Leg Press

(Quads and Hamstrings)

musclesin.blogspot.com

Chest Press

(Biceps, Triceps and Pectorals)

What are the benefits of using this method?

If you use the machine it has a safety system, this means that there is no risk of the weights falling on top of you if you lose the weight by accident. It also means that you will not need to have a training partner due to this safety measurement.    

What are the disadvantages of this training method?

The training machine is expensive and also has a high risk of injury because if the athlete attempts to lift too much weight, without releasing what weight the peg is on. If the athlete uses the wrong technique when lifting the weight it can result in injury. 

extremesoccerloverx.blogspot.com 

Within sports, athletes such as Weight Lifters would benefit from using this Training Method as they are causing the correct muscles to contract (Biceps and Triceps) for their sport. The whole point in this sport is too lift the heaviest weight they can possibly lift. The more strength training they do, the more weight they can lift.




http://www.emedicinehealth.com/strength_training/article_em.htm

Muscular Endurance

Muscular Endurance is the ability to move the muscles, hard for a long period of time. But to also be able perform repeated contractions, without the individual becoming tired or fatigued. 

Circuit Training

What is it?

Circuit Training is where it consists of 6 to 10 exercises which has a combination of high intensity aerobics and resistance training. 

This is designed to be completed one after another with just a minute resting time after each station. 

What are the benefits of this exercise?

There are two strengths which a participant could benefit with this exercise; as it increases the strength as well as the aerobic fitness, another benefit is that it burns calories quickly.

What are the disadvantages of this exercise?

The only limitation of the exercise is that if the participant becomes fatigued whilst performing at one of the stations, there is a risk of the participant to become injured. 

What other fitness components can be used in order to improve?

To improve the stations can be for any of the fitness components depending on which one of the six you would like to focus on, for example if the participants wanted to focus on the leg area, they would focus and complete exercises which worked muscle groups within the legs; such as squats. 

The Basic Circuit 

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Perform the Bicycle Kicks for 1 Minute

(abs)

Rest for 1 Minute

http://hungryandfit.com

Perform the Reverse Crunches for 1 Minute

(abs)

Rest for 1 Minute

womenworld.org

Perform the Push Ups for 1 Minute

(biceps and triceps)

Rest for 1 Minute

lilfit.blogspot.com

Perform the Lunges for 1 Minute 

(Quads and Hamstrings)

Rest for 1 Minute

blog.daum.net

Perform the Sit Ups for 1 Minute

(abs)

Rest for 1 Minute

www.sportsister.com

Perform the Triceps Dip for 1 Minute

(Quads and Hamstrings)

Rest for 1 Minute

everything-rocks.blogspot.com

Perform the Squats for 1 Minute

(Quads and Hamstrings)

Rest for 1 Minute

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Lastly, perform the High Jumps for 1 Minute 

(Quads and Hamstrings)

Rest for 1 Minute

Finish.

If the athlete was to complete this circuit as a training program, then the time in which is spent on each station would increase on each training session and your rest period would reduce. This is because it will allow the athlete's body to be pushed further.

An example of this would be if a Football Player was to complete this and increase the time each training session, then the outcome would result in the player's legs becoming a lot stronger. For example, a striker would need the muscles to be able to run for 90 minutes and to kick the ball either through passing or shooting the ball.

A sport which would benefit from the circuit training session would be that a different circuit can be made depending on an athletes sport. Another benefit is that it is cheap to run and doesn't take up much space. 

Whereas, a disadvantage is that the circuit training might need certain equipment which may be costly. There may be different techniques for the different station, so if the athlete performs the exercise wrong it may lead to injury. 

http://www.ts-fitness.com

Aerobic Endurance

Aerobic Endurance is where the Heart and the Lungs are working together to get the blood to the working muscles; this is allowing a certain amount of time you keep an perform an aerobic use of energy.

Interval Training

What is interval training? What does it work on?

Interval Training works to improve the anaerobic endurance components; as well as the aerobic endurance by varying the intensity and length of the work periods.

This training method is  where the athlete performed a work period, which is then followed by a rest period before completing another set of the exercise.

How to perform this type of training?

When designing an interval training programme, the trainer needs to consider the following:

                        The number of intervals - the rest and work periods

                        The intensity of the work intervals

                        The duration of the work interval

                        The duration of the rest interval

                        The intensity of the rest interval

When performing this type of task, the participant needs to stand behind the yellow line of a court; mainly netball; then to sprint to the yellow line on the opposite side of the court, then have a rest of 15 seconds. 

Then run again, then slowly decrease the rest interval to 10 seconds per rest period, this will then make the session more intense. The participant should carry on this method for around 20 minutes. 

What are the benefits of it?

This type of training method allows a clear progression as well as an overload to be built into a program by increasing the intensity of the work periods. 

By increasing the number of intervals and decreasing the duration of the rest period or maybe increasing the intensity of the rest period, it will help lower the heart and breathing rate in a game which consists high intensity; this occurs in sports such as football or basketball

What are the weaknesses of it?

There is no limitations to this type of training method. 

                                                                                                                    grapplersplanet.com
A sport which would benefit from this type of training method would be Netball, especially for the Center and Goal Defense. 

The Center has to carry on all the way through the match, 60 minutes, as well as being able to attack and defend the ball. They will be running constantly up and down the pitch performing these techniques to attempt to gain possession of the ball. 

The Goal Defense would also benefit this training method as they are only allowed in the 2 sections of the court, the defending third and the center third.