Comprehensive Physical Training Systems and Methods
Training Systems: Principles and Definitions
A training system is a set of activities or exercises designed to improve the effectiveness of physical activity, organized based on a set of rules or principles:
- Principle of Cycles: Ensures the body’s adaptation to physical exercise.
- Principle of Effort: Establishes the relationship between periods of effort and rest.
- Principle of Progression: Governs the steady increase in effort.
- Principle of Individualization: Ensures training efficiency and avoids negative effects from misapplied exercises.
Continuous Training Systems
Performed during a continuous period of time without breaks. The pace allows striking a balance between oxygen provided through breathing and consumed. This improves aerobic endurance. It causes an increase in the cardiac cavities, particularly the left ventricle, which pumps oxygenated blood to the muscles.
Continuous Running
Involves continuously running a long distance over a period of time, with a gentle pace and no speed changes. Heart rate should be between 130 and 160 beats per minute. The terrain should be flat, and running on hard surfaces that cause premature muscle fatigue should be avoided. Slightly inclined, smooth surfaces can also be used for a moderate effort.
Fartlek Training
Consists of continuous running without pause, but with modifications in rhythm and duration during training. It develops aerobic endurance.
Fractionated Training Systems
Efforts are high intensity and short distances. This necessitates recovery periods, so the work is split. This type of training develops anaerobic endurance. It increases the thickness of the heart muscle fibers, specifically the myocardium.
Interval Training
Involves running distances ranging from 100 to 400 meters, with repetitions and active pauses (walking or light jogging).
Circuit Training
This method does not involve continuous running. Varied exercises for different body parts are organized into stations.
Anaerobic Track Training
Involves navigating courses with various obstacles, requiring continuous, high-intensity movements.
Total Training
Running paces are altered at different rates, influenced by terrain features and combined with various exercises. Sessions are typically around 30 minutes, ensuring the heart rate does not drop below 120 beats per minute.
Hill Training
Involves running up a slope multiple times (typically 50-150m).
Flexibility Training Methods
- Active Method: Performed by an individual without assistance from others.
- Passive Method: Requires assistance from a partner, as the individual cannot perform it alone.
- Kinetic Method: Involves a rocking motion or release of the body part where muscles are being stretched.
- Stretching (PNF – Proprioceptive Neuromuscular Facilitation): Involves an initial contraction of the target muscle, followed by a maximum stretch with greater amplitude.
Improving Physical Test Results: A Strategic Plan
The objective is to outline a strategic roadmap for improving physical condition. To achieve this, we will:
- Decide which physical tests to improve, with guidance from a teacher.
- Plan and practice regularly.
- Define the desired results to achieve by the end of the course.
- Record and analyze training outcomes.
- Reflect on the process, making daily work engaging and sustainable to maintain long-term involvement.