Sports Performance 15 St. Peter the Apostle

1. Sports Performance 15St. Peter the Apostle Foundations of Training (1) Lesson 2: Training Methods

2. Functional Training • A relatively new term in performance • This is the _____________ type of training in sports • Combination of ________ components – Strength, Power, Agility, Balance, Core, Endurance, Speed, etc. • Other training types work in conjunction with functional training – ____ • ________________________ • ________________________ • Show Video

3. Functional Training • What the fitness professionals have done is _________ daily movements of the individual and look at more ________ ways to execute these ___________________. • The _________ goal is to make movements as efficient as possible.

4. Functional Training – How? • Depends on what the _____________does for the majority of their sport. • Example: • A hockey player would do movements which mimic or _________ hockey such as single leg twisting drills to mimic getting hit by an __________ or drills which would mimic skating.

5. Functional Training – When? • The easiest answer to this question is _____________! • _____________an athlete enters the gym, they should do some form of functional training. • It could be as a warm-up or as a cool-down or the entire __________________. • When an athlete trains, the focus would be on the i____________sport and/or goals. Ex: Lance Armstrong would focus on Power, Speed and Aerobic rather than building muscle like a _____________________.

6. Functional Training – What? • Exercise Examples: • ___________________ • ___________________ • ___________________ • ___________________

7. Functional Training - FITT • Frequency: ___________per week • Intensity/Repetitions: depends on the __________________…try to do the exercise with decent form and an intensity which will have you fatigue around 6-12 or 12-20 repetitions. The more it is done the faster the message is learned by the _____________ connection. It also depends on the training phase you are in. • Time/Rest: Once again, depends on the intensity, but rest periods of _________ seconds are most popular. If the intensity is high, ________________will suffice. • Sets: Generally, 2-5 sets will be prescribed, again depending on the training phase.

8. Circuit Training • Circuit training is a combination of _____ _________movements and _________________. • An exercise "circuit" is one ____________ of all prescribed exercises in the program. • Circuits can target different _____________ _of fitness – aerobic, strength, agility, muscular endurance, etc.

9. Resistance Training • Whether the goal is to _________________________, develop better athletic _________________, or reduce body fat, the use of resistance training is an important component of any program. • The main ______________ that occur from resistance training include ____________, muscular endurance, hypertrophy, strength and ____________. • The tissue needs the __________ or it will not ______. • You do not need “weights”. Examples can also include ___________, medicine balls, ____________________, etc.

10. Core Training • The core region consists of far more than just the ________________muscles. • In fact core strength training aims to target all the muscle groups that __________________and ___________. • It's these muscle groups that are critical for the ___________________from l_______ to ______body parts during many sporting activities. • From this solid, balanced base the limbs can be moved ___________ and ____________________.

11. Flexibility Training • Flexibility has been defined as the _______ ___________about a joint. • A more _______ athlete is a more __________ athlete. • Dynamic (moving) stretching is the most common as a warm-up and static (stationary) stretching post-activity.

12. Cardiovascular Training • Focuses primarily on ______________________conditioning. • It’s training the ________________of the heart, blood vessels, and lungs. • To train these areas, the athlete needs to sustain exercise over _______________of time. • Examples: ____________ • ______________________

13. Agility Training • The ability to________and ________________change direction. • It includes the facets of _____________and ________________. • Need basic strength and _________ training. • Must incorporate exercises that involve changes of direction in the _________possible _________________.

14. Balance Training • Maintaining balance means having the _______________within your base of _________. • ___________the surface of your balance workout and different __________of balance. • Using weights, bosu balls, ______________all assist the training of an athlete’s balance.

15. Speed Training • It is the ability to reach a __________________of movement in whatever mode of ______________. • Practicing moving and accelerating faster helps to condition the ______________ system to improve the firing patterns of fast twitch ____________________. • Two variations of basic speed training are _________ and ______ speed training.

16. Plyometric Training • Characterized by ________________ ___________in response to rapid, dynamic movement of the involved muscles. • A form of training for power – ___________ • _________________ • Incorporates ___________ movements. • Examples include Box Jumps, Bounding, _______________________