Flexibility - What is PNF Stretching?
is a form of flexibility training which focuses on both contraction and stretching of muscle
groups. Originally PNF was designed for rehabilitation of injuries in which it is extremely
effective. PNF was developed in the early 1950’s by Dr Herman Kabat and Maggie Knot as a
form of rehabilitation for neurological diseases such as Multiple Sclerosis (MS) and Cerebral
Palsy (CP). Today PNF is also used as a form of training to increase strength, flexibility,
coordination, and functional mobility. Opposed to technically being a form of stretching,
PNF is a technique which combines passive stretching and isometric stretching to achieve
maximum static flexibility.
Strength – resistance machines
Resistance machines are available in a variety of sizes, shapes and styles. Most resistance machines
work the same muscle groups, and perform the same basic movements however, Dependent on the
purpose of the machine you will be performing such movements in a specific position. Certain
machines may use a series of cables and pulley systems to lift a stack of different amounts of
weights on top of each other. Hydraulic resistance machines provide the pressure that your muscles
must work against, where as other machines may use spring resistance to provide the resistance.
Whichever type of resistance machine used, the principle of each machine is to force your muscle to
exert extra force to overcome the resistance.
When resistance machines are used in strength training, muscle fibres are broken down during the
exercise and repaired in the days following and become stronger. Each time this process happens
after exercise the muscle becomes stronger and increases in size, known as muscle hypertrophy. The
muscle expands to meet the demands being placed on it and with regular training become stronger.
Advantages;
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Assists control of movement
Builds muscle strength
Protects joint from injury
Gym regulations ensure safety of users
Disads
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Expense- gym memberships or buying of machines can be expensive
Resistance machines when used in excess aren’t functional for everyday movements.
Examples
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Lat Pull down
Cable press
Tricep cable extension
Cable row
Aerobic Endurance – Fartlek
Meaning – Speed Play – Swedish
Developed by Gosta Holmer Fartlek is a type of aerobic endurance training which blends continuous
training and with interval training. Fartlek training stresses both the aerobic and anaerobic energy
pathways. Fartlek is much less structured than many other types of speed training and can be done
over any chosen terrain. This training technique uses a combination of higher and lower intensity
intervals to improve aerobic endurance. A fartlek workout is simply defined as periods of fast
running intermixed with periods of slower running. Using this basic principle it is possible to tailor fit
a fartlek workout to a variety of training needs, personalities, and fitness levels.
Advantages;
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Keeps heart rate up
Increases versatility of body
Improves sprinting and long distance endurance
Works anaerobic and aerobic energy systems
Disadvantages;
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Cramping may occur if not carried out properly
Need a good base level of fitness for this training
Example:
Structured Fartlek
2-mile warmup
2-4 sets of:
4 minutes at half -marathon race pace followed by a 2-minute recovery jog
2 minutes at 10K race pace followed by a 1-minute recovery jog
1 minute at 5K race pace followed by 30-second recovery jog
30 seconds at 1-mile race pace
Take a 4-minute recovery jog between sets.
2-mile cooldown
Unstructured Fartlek
2-mile warmup
20-40 minutes
Speed-interval training
Muscular Endurance- circuit training
A method of physical conditioning in which one moves from one exercise to another, usually
in a series of different stations or pieces of equipment. Circuit training may include, amongst
other exercises, high intensity aerobic exercises, resistance training and core stability
training. Circuit training can be adapted to all sports and regimes and is a method which can
be personalised for each individual. Circuit training is often used by clubs and teams for pre
season training for sports such as rugby and hockey as it will combine cardiovascular
exercise with weight training simultaneously.
Advantages:
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Maximum results over a short period of time
Trains whole body
Speeds up metabolism
Decreases gym boredom
Disadvantages:
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Expense of buying kit or gym membership
Examples
Exercise
Repetitions
Rest
Sets
Squats
10-12
30 seconds
2
Bench Press
10
30 seconds
2
Pulldown
10
30 seconds
2
Traveling Lunge
10-12 each leg
30 seconds
2
Military Press
10
30 seconds
2
Upright Row
10
30 seconds
2
Step-Up
10-12 each leg
30 seconds
2
Triceps Pushdown
10-12
30 seconds
2
Leg Extension
10-12
30 seconds
2
Biceps Curl
10
30 seconds
2
Leg Curl
10-12
30 seconds
2
Power – hill sprints-