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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_imgMONACO (AP):A ninth Monte Carlo Masters title is getting closer for Rafael Nadal with most of his rivals out of the way – including Roger Federer, who again misses out on one of the few trophies not already in his glittering collection.But Federer – a four-time runner-up on the French Riviera – was not too disappointed, considering that his priority was to come back safely after more than two months out following knee surgery.Nadal beat Stan Wawrinka 6-1, 6-4 yesterday to set up a third semi-final here against Andy Murray. Federer lost 3-6, 6-2, 7-5 to Jo-Wilfried Tsonga, despite being two points from victory when 5-4 up in the decider, with Tsonga 15-30 down on his serve.This was Federer’s first tournament play since arthroscopic surgery on his left knee for torn cartilage on February 3, and defeat was softened by relief at avoiding any relapse.”It was good to play back-to-back, yesterday and today, good to play 2 hours 10 (minutes) today,” Federer said. “It was nice to play an intense match. I’m happy how the body reacted.”With top-ranked Novak Djokovic and Wawrinka – the French Open champion – also out, Federer himself picked Nadal when asked about the favourite.Nadal leads Murray 16-6 in career meetings and 6-1 on clay. For the other two semi-finalists, Nadal is 11-2 up on Gael Monfils – 4-0 on clay – and 8-4 on Jo-Wilfried Tsonga, having beaten him here in the semi-finals three years ago. Nadal went on to lose the 2013 final to Djokovic, who was stunned in the second round this year by Czech Jiri Vesely, an unheralded Czech player ranked 55th.In a one-sided contest between former champions, Nadal broke Wawrinka four times and made the semi-finals for the 11th time.Murray took out Milos Raonic 6-2, 6-0 for the second time this year.The Briton thinks patience will be the key factor against the nine-time French Open champion.last_img read more

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first_imgDONEGAL’S motorists have been urged to shop around for petrol and diesel after a survey found as much as a 10 cent difference locally between some garages for the price of a litre of fuel.With many garages around the county now topping the €1.50 a litre mark, motorists are feeling the pinch more than ever.Some are continuing to hike up the prices while others are trying to keep the prices as low as they can despite Government tax hikes. One of the cheapest places in the county and indeed the country for fuel is still Tinney’s Fuel Depot at Bonagee outside Letterkenny where a litre of diesel is still around €1.42.However other stations across the county are steadily putting the prices up and claim they have no choice because of rising costs including that at which they are buying the fuel from suppliers.However Conor Faughnan of the Automobile Association urged Donegal drivers to vote with their feet and to go to where the fuel is cheapest to fill up.“Donegal is a very large county and people drive long distances to work including across the border into Northern Ireland. “If people are doing a lot of mileage then they will need to shop around so they can save themselves some serious money.“The price of petrol and diesel is at an all-time high and it could go up even further.“If people continue to buy off the more expensive garages then there will be no sense in them dropping their prices to compete.“Motorists can’t bring the price of petrol down but we can make sure that garages see they must be competitive,” he said.For a full list of the latest prices for petrol and diesel at Donegal’s garages see www.pumps.ie EndsMOTORISTS URGED TO SHOP AROUND FOR PETROL AS 10C PRICE DIFFERENCE REVEALED was last modified: March 9th, 2011 by StephenShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)last_img read more

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first_imgFEATURES: A Gaoth Dobhair man has been awarded the coveted Willie Joe Cunningham Memorial Award following a ceremony hosted by the Donegal Association of New York last night. Eamon Gallagher was awarded the prestigious award by Donegal Association of New York President, Katie Barrett. The award was in recognition and appreciation of the distinguished service Gallagher has given to both the communities he resided in County Donegal, and to the Irish Diaspora living in New York.President Katie Barrett said, “We pay tribute to you this evening as a loyal Irishman and an entrepreneur who has earned the respect and admiration of both sides of the Atlantic.”Wild Atlantic Gweedore expressed their delight for their neighbour, and tweeted, “Great news #gaothdobhair man Eamonn Gallagher has been awarded the 2016 Willie Joe Cunningham award.GAOTH DOBHAIR MAN WINS COVETED IRISH DIASPORA AWARD IN NEW YORK was last modified: April 27th, 2016 by Mark ForkerShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window) Tags:DONEGAL ASSOCIATIONEamon GallagherGaoth DobhairIRISH DIASPORAKatie Barrettnew yorklast_img read more

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