Effective Training: Components, Systems, and Methods
Classified in Physical Education
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Training Components
Volume: Total training amount (e.g., kilos, seconds, minutes).
Intensity: Training load level.
Density: Effort-recovery relationship.
Complexity: Exercise sophistication.
Training Systems
Aerobic
Oxygen present (120-160 bpm). Systems include continuous running, fartlek, cross-training, interval training, and rhythmic resistance.
Anaerobic
Limited oxygen (180+ bpm). Systems include speed resistance and spinning.
Motor Skill Learning Methods
1. Defining Training Methods
Procedures and techniques for systematic learning towards goals.
2. Known Methods for Motor Skills
Three methods: total, partial, and mixed.
3. Describing Three Methods
Total
Learning the movement entirely through practice.
Partial
Learning by integrating individual elements sequentially.
Mixed
Learning by practicing parts and then the whole movement.
4. Synthetic, Analytical, and Synthetic-Analytic-Synthetic Methods
Synthetic
Holistic learning; teaching skills as wholes.
Analytical
Learning by dividing skills into parts, teaching elements, and integrating them.
Synthetic-Analytic-Synthetic
A mixed method; teaching the whole exercise, then parts, and then as a whole again.
5. Disadvantages of the Synthetic Method
Difficulty achieving perfection with complex or long movement patterns.
6. Advantages of the Analytical Method
Facilitates rapid technique improvement and identifies execution shortcomings.
7. Example of Synthetic Method
Running a flat 50-meter distance.
8. Example of Analytical Method
Bench press: practicing the first and second parts of the movement separately.
Fitness and Wellness
9. Defining Fitness
Physical capacity or potential achieved through consistent training.
10. Promoting Wellness
Techniques for achieving well-being, such as massage, aerobics, yoga, and Pilates, focusing on relaxation.
11. Fitness Classes
Examples: Spinning, body combat, step, aerobics, body jump, and dance.
12. Wellness Classes
Examples: Yoga, stretching, Pilates, massage, hydrotherapy, and Tai Chi.
13. Wellness Benefits
A state of well-being defined by individual needs, focusing on physical and psychological relaxation and joy.
14. Differences Between Fitness and Wellness
Fitness: Performance-focused, emphasizing physical qualities.
Wellness: Relaxation-focused, emphasizing mental and physical well-being.