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first_img STRENGTH TRAINING This is used to develop strength, power, muscular endurance, and speed. Methods used include weights and plyometrics. Weight training Using weights as a form of resistance training, ( either free weights or weights in machines). Any weight-training programme can take account of your current state of fitness – the amount of weight, the number of repetitions, and the recovery periods can all be adjusted to progressively load muscles. Training for strength involves high resistance (weights) and few repetitions. Training for muscular endurance involves low resistance and many repetitions. Plyometrics This is a series of explosive movements designed to improve muscular power (explosive strength). This involves rebound jumping (on to and off boxes), bounding, leaps, and skips, press-ups with claps, hopping, throwing, and catching a medicine ball. Exercises that involve the contraction of muscles from a stretch position are known as plyometric. Plyometric training puts great stress on the muscles and joints and should only be attempted as part of an organised training programme. CIRCUIT TRAINING This involves a number of different exercises at work stations, which affects the different components of fitness. A circuit usually involves six to10 exercises or activities that take place at the stations. Circuits should be designed to avoid working the same muscle groups at stations that follow one another. The number of work stations, repetition, and the rest periods should add up to 15-20 minutes for one complete circuit. Repeat three to six times, depending on their length. Circuits can be designed for a particular sport. For example, a skill circuit can be constructed for games players wherein exercises can be replaced by short skill practices. FARTLEK TRAINING The name Fartlek comes from Swedish meaning ‘speed play’. It involves ‘run as you please’, alternating fast and slow effort over varied terrain such as grass, sand, flat, hills, etc. Fartlek training doesn’t precisely control the work and rest periods. This is very good for game players since games have many changes in speed. The mix of fast and slow work can be changed to suit the sport and energy system. It is used to improve aerobic and anaerobic fitness, depending on how the training is done. There are a wide variety of training methods based on the ways in which the body adapts to regular exercise. All the methods can be adapted to suit particular training programmes.center_img CONTINUOUS TRAINING This involves the aerobic system and improves endurance. The aerobic system includes the heart, lungs, and vascular system. Activities such as brisk walking, jogging, running, dancing, cycling, swimming, and rowing are ideal examples of aerobic training. The oxygen demand must be matched by oxygen intake. Continuous means you do not stop to rest. It is submaximal, meaning you do not work flat out. This type of training should last for at least 12 minutes in order to achieve adaptations. The intensity of training can be judged from the heart (pulse) rate. Therefore, if you train within certain target heart rate training zones during aerobic exercise, the most efficient gains in aerobic fitness will be achieved without starting to work anaerobically and developing an oxygen debt. This is dependent on age, gender, and resting heart rate of the individual. The target heart training rate zone is worked out by subtracting your age from 220 and then aiming to keep your heart rate between 60% and 85% of this maximum figure. For example, for a person of 45 years who wants to exercise for 20 minutes, three times per week: Max Heart Rate = 220 – 45 = 175 60% of 175 = 105 85% of 175= 150 approximately. Therefore, the person should aim for a target heart rate of 105-150 beats per minute during exercise. INTERVAL TRAINING This involves exercising at a certain rate (work interval) for a certain time then resting for a certain period (rest interval) in order to recover and then repeating the process. Sessions of interval training can be organised into sets with longer rest intervals between sets. For example, running 200 metres in sets of six with a one-minute jog round between each one then resting for a longer period of 10 minutes before repeating the whole process another two times. Both the aerobic and anaerobic systems can be improved using this method. The length of the rest-recovery period depends on how hard you exercise (intensity) during the work interval.last_img read more

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first_imgFrom the moment Jerome Suah’s first song, “Left Alone,” was recorded in 2007, it was received with positive feedback from family members and friends. His dream of becoming a reggae musician was just emerging; and since them, he has never backed down.“It was at that point that I decided to follow my musical career and chose the name ‘J. Younkonde’ as my stage name,” he said.At first J. Younkonde did not realize that being a musician was not going to be a walk in the park or in his case, becoming a star over night. But as time evolved, the young Liberian reggae star put in the hard work required for success.“With all this in mind,” he said, “I instantly got to work, with lots of sleepless nights, each time trying to perfect my musical talent.”After much hard work, one of his biggest breakthroughs came when J. Younkonde started performing for universities and other community events across America, including performances at UB University and the Chadron States College.Finally the biggest moment came when J. Younkonde was given the opportunity to do freestyle with Alicia Keys after getting her consensus to do so on the song “We Are Here.” Not just stopping at this point, the artist has started the year with a new single called “Struggle,” a song that speaks about the social issues in Africa and around the world. The song is making a wave on YouTube.“I feel that my dedication is paying off. As a reggae artist, I’m currently known as one of the best and stand out Liberian artists because of the style of reggae music I do and its powerful message,” he said.Liberia Music Award Foundation Country Representative, Joseph Junior Teah, spoke about him as the LMA 2015 nominee who rocked the stage at that event, and described him as one of the best raw and structured Liberian talents based in the United States, “and the energy he brings to the stage make him unique.”Teah added that the “artist represents change; from Don Bosco life to being a well-defined artist.”Like other Liberian children that experienced the devastating 14 years of civil war, J. Younkonde was separated from his parents at a very tender age. Because of this, he had to experience life in the streets of Monrovia, from one orphanage home to another.He said: “While I was at the St. John Don Bosco orphanage home, I was given the opportunity to attend Feama Community Elementary School and there I began my education sojourn. But not too long when another war broke out, I had to flee from Monrovia to go to my hometown in Grand Gedeh County, my parents’ birthplace.”Years later he was given the opportunity to migrate to New York; where in 2004, he purchased his first reggae album called “Reggae Power,” which was a defining moment on his journey to superstardom.Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)last_img read more

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