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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_imgUSATSIUSATSIOklahoma State struggled mightily for the third straight week but at least the rest of the Big 12 was exciting (kind of). Here’s a look back at the five games from Week 10.Kansas State vs Oklahoma StateThe wheels are falling off of this Oklahoma State season.Things started quite well for the Pokes, as they opened the game on an impressive scoring drive that seemed to be what we’ve come to expect out of an Oklahoma State offense.However, the rest of the game was all K-State. Morgan Burns returned the ensuing kickoff for a touchdown, something the Cowboys were aiming to avoid (except that plan was constructed around some guy named “Lockett”).The Oklahoma State offense mustered just 261 total yards, while also turning the ball over three times. Daxx Garman threw for 148 yards and two interceptions, and looked completely lost once again.It seemed that Yurcich and Co. finally realized that the offense should revolve around Tyreek Hill, but of course they went away from him in the second half.Kansas State did what Kansas State does, limit mistakes and take advantage of yours. Jake Waters threw for 223 yards and two touchdowns, while Tyler Lockett and Curry Sexton combined for 15 receptions and 253 yards.Kansas State is in the driver’s seat for the Big 12 title, and Oklahoma State…..isn’t.Final ResultKansas State – 48Oklahoma State – 14This WeekKansas State – @ TCUOklahoma State – ByeIowa State vs OklahomaThe Sooner went into Ames and basically did whatever they wanted to. The Trevor Knight-led offense racked up 751 total yards, including 510 on the ground (the most by an Oklahoma team since 1989).Three different Sooners eclipsed the 100-yard mark on the ground, including: Knight with 146, Alex Ross with 144, and Samaje Perine with 110. It’s looking more and more like the Oklahoma State vs Texas game in Stillwater will be for the chance to play in a bowl game. Should be fun, I think.Final ResultTexas – 34Texas Tech – 13This Week Texas – West Virginia @ homeTexas Tech – ByeUpdated Big 12 standingsScreen Shot 2014-11-03 at 8.08.00 AMIf you’re looking for the comments section, it has moved to our forum, The Chamber. You can go there to comment and holler about these articles, specifically in these threads. You can register for a free account right here and will need one to comment.If you’re wondering why we decided to do this, we wrote about that here. Thank you and cheers! The Sooner defense held Iowa State to only 334 total yards, much of which came in the second half once the backups were in.The lone concern, if you’re a Sooner fan, is the health of Sterling Shepard. Shepard was carted off the field with an apparent groin injury, but it looked to be precautionary for the most part.Oklahoma hopes to have him back for next week’s matchup with Baylor, as they will need all of the points they can get against a high-powered Baylor team. Final ResultOklahoma – 59Iowa State – 14This WeekOklahoma – Baylor @ homeIowa State – @ KansasWest Virginia vs TCUThis had to be the ugliest, best football game I’ve ever seen. There was a stretch late in the first half where I wasn’t sure if there would be another completed pass.However, things picked up in the second half and it was a Jaden Oberkrom field goal as time expired that won it for the Horned Frogs.Following a week that saw them put up 82 points, the TCU offense struggled for much of the say but made plays when they needed to.Trevone Boykin went 12/30 through the air for only 166 yards and one touchdown. Boykin and running back, B.J. Catalon, made big plays with their legs down the stretch including a collective three touchdown runs.Clint Trickett struggled through the air as well, only completing 15-26 passes for 162 yards. The weather had a lot to do with the lack of offense, as it was cold and rainy in Morgantown.Many have criticized Dana Holgorsen for being too conservative in the second half, but he claimed that Trickett was too uncomfortable to air it out. I sure hope this is what the rest of the Big 12 slate will be like, it should be fun.Final ResultTCU – 31West Virginia – 30This WeekTCU – Kansas State @ homeWest Virginia – @ TexasBaylor vs KansasBryce Petty and the Baylor Bears took care of business coming off their first loss of the year. The Baylor offense racked up 669 yards and 30 first downs, while not turning the ball over.The Baylor defense also look impressive in what was essentially a glorified tune-up for their anticipated matchup against Oklahoma this week.Kansas quarterback, Michael Cummings, actually had a good statistical day for the Jayhawks. Cummings went 21/30 for 288 yards and two touchdowns, but it wasn’t near enough to keep up with the Baylor offensive machine.It seems Baylor, at least Bryce Petty, is more than ready for the Sooners.Final ResultBaylor – 60Kansas – 14This WeekBaylor – @ OklahomaKansas – Iowa State @ homeTexas Tech vs TexasIt was all hands on deck for the Longhorns, as four different players scored a touchdown in a 34-13 victory over the Red Raiders.Tyrone Swoopes led the way, throwing for 228 yards and once again looking like a threat at the quarterback position. Malcolm Gray added two touchdowns on the ground, as the Longhorns tallied 469 total yards in the contest.Texas Tech, without Davis Webb, struggled mightily on the offensive side of the ball.Pat Mahomes, filling in for the injured Webb, left the game with an injury and was replaced by Vincent Testaverde Jr. Testaverde, the son of Heisman Trophy winner and NFL veteran Vinny Testaverde, finished the game and played admirably.last_img read more

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