Making use of the gym equipment and using external resistance to improve muscular strength and endurance.

Short time spent at many different types of exercises. High intensity.

Aerobic training for long periods of time. Could be an hour long jog or an extensive cycle.

Using various methods of training in a single session

Training which uses alternating short, high intensity bursts of speed with slower, recovery phases throughout a

workout.

Aims to combine continuous training with interval training. A continuous training session of running will involve quick bursts of speed, with slower running as the recovery period.

Includes stretching exercises for the purpose of increasing one's range of motion. Prior to this training, a warm up should be performed at a low intensity for 5-10 minutes. This increases the temperature of the muscles and

decreases the risk of injury.

4 types of this training:

• Static

• Ballistic

• Dynamic

• P.N.F

Exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). This training focuses on learning to move from a muscle extension to a contraction in a rapid or "explosive" manner, such as in specialized repeated jumping.

Can isolate particular muscle groups to focus on. In a controlled setting, easy to manipulate the weight desired.

Can be general training or be made to suit specific components of fitness. Can be made to use no equipment, interesting as there is a wide ranger of activities. Higher motivation.

Improves stamina which is important for many sport situation. No equipment needed and can be done anywhere.

Can train more than one type of fitness at once. Avoids tedium.

• Produces lactic acid in training, adaptation occurs in the body to burn lactic acid more efficiently.

• Increase in cardiovascular efficiency (delivery oxygen to working muscles)

• Improved performance with greater speed and endurance

• Burns more calories in a shorter amount of time than continuous repetitive exercise

A very appropriate training method for individuals who want to improve their aerobic capacity and cardiovascular endurance, because instead of doing a continuous run at a continuous pace, one uses the slow-pace period to recover. A high intensity sprint or run will raise your heart rate and make you become tired quicker; by teaching your body to recover with normal jogging, your body will become more able to cope with fatigue.

• Safe and doesn't require the use of extra equipment

• Decreases the risk of injury

• Decreases the severity of D.O.M.S

• Assists in rehabilitation

• increased power output in the muscles

• increased force in muscle contractions with less energy consumption

• faster speed of muscle contractions or speed in general

• improved ability to change directions quickly (agility)

• overall better control when stopping and starting movements

• increased jumping height

Focus on form, not weight

Needs a large area for stations to be set up. If done in close confines it is more likely for an accident to occur.

Need to make sure that it doesn't surpass what the body can handle

Need to make sure the proper technique is used in the equipment.

Important for athletes to check with a doctor before undergoing intense training.

Beginners should start slowly by performing less intense, short intervals (less than 30 seconds) with fewer repetitions and more rest between workouts.

Elite athletes can increase the intensity, time and frequency of training.

Takes time to improve

May not stretch specific sporting muscles

Sometimes requires the help of a partner

Injury is often a risk with missed jumps or with faulty/unstable equipment. Care must also be taken to stretch before beginning a session as stress will be placed on muscles and tendons alike when jumping and landing. It is targeted for those without physical or

health-related limitations wishing to increase physical strength.