Fitness PDF

Fitness PDF

Resistance to the effects of fatigue can only be accomplished through intensive, vigorous training that overloads the energy production systems. Several methods of training will be discussed in this section. They are: Continuous Running, Circuit Training, Interval Training, Fartlek Training, Acceleration Running, and Strength Training. Each method of training adheres to the basic training principles discussed in the "Training Principles of the Physiology section. Each method can be used at some time in a training program for soccer. Some methods are designed to induce aerobic adaptations, and others anaerobic adaptations.

The soccer player needs aerobic energy to be able to play a full game and thee need anaerobic conditioning for intense sprint work, thus they can benefit from all of the methods described in this section. The player needs to make periodic checks on the intensity they are working at, especially when starting a program, or using training methods which designate specific work

rect relationship between exercise intensity and heart rate, so the intensity of work can be determined by measuring the athlete's heart rate immediately after exercise.

To check exercise heart rates stop exercising and immediately measure heart rate by counting the heart beats or pulses for 10 to 15 seconds and multiplying by 6 or 4, respectively, to get a value of beats per minute. The pulse can easily be felt by applying slight pressure with the fingertips (not the thumb as it has a pulse of its own) to either side of the voicebox (applying pressure to one side only), slightly to the left of the sternum (breastbone) which is over the heart, or to the palm side of the wrist in line with the base of the thumb.

The player should have run for a few minutes before his heart rate can be checked since it takes

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