Youtor
The 10 Most Important Calisthenics Exercises
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=xRN1g_vfDDw
For 400+ LCPE Resources, visit: https://the-pe-academy.thinkific.com/... • CONTINUOUS TRAINING ESSENTIALS • Continuous training is completed at a low to moderate intensity, ideally between a performers 60-85% training zone. • The duration of a continuous training session should be a minimum of 30 minutes. • There are two main components of fitness (COF) that are developed within this training method; Muscular endurance and Aerobic endurance. • Muscular Endurance is the ability to repeatedly contract a muscle against a low level of resistance without the onset of undue fatigue. • Aerobic Endurance is the ability to take oxygen in to the body, transport it around the body and then utilise it in the muscle to ensure continued exercise. • Through persistent development of these COF’s a performer would be able to complete exercise at gradually increasing intensities and durations. • Running, cycling and swimming are great ways to complete continuous training, but any repetitive movement action that the performer is in complete control of will be sufficient to complete this training method. • A game situation or competitive performance will not work however, as there are too many external variables that can influence the intensity at which the performer is working at. • It is important that the work intensity during a training session is kept between a small margin (60-85%). The use of a HR monitor is ideal as a performer should be regularly monitoring their HR to ensure it is staying in their training zone. • If a performer deviates outside of their training zone then they will move away from continuous training. If they move above their 85% threshold, this would begin to target their power and speed COF. Dropping below their 60% threshold would move them into the rest, recovery and fat utilising zone. • POSITIVES • Little or no specialist equipment is required. • A jog only requires the performer to have sensible running kit and trainers, and remains an option even if there is no access to a bike or swimming pool. • This method requires little planning. Once MHR has been calculated (220 – age) then the 60-85% training threshold can be calculated. After this it is just a case of monitoring HR during the session. • Progress is easy to track, particularly the speed or distance achieved in a series of sessions. • NEGATIVES • Very repetitive. • Boredom could occur due to limited variation available with the method. This could decrease motivation to continue with training sessions. • Repetitive strain injuries occur when joints go through movement actions repeatedly, causing progressive wear and tear. • E.g. A swimmer’s shoulders or runner’s knees. • The COF’s developed through continuous training are limited to muscular and aerobic endurance. It would not suffice as the only method of training for performers who require strength, power, flexibility or reaction time in their sport?
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