Coursework.Info - Inspiration in an Instant

On the left is an image preview of every page of this document, and below are the first 150 words with formatting removed:

Before i start each session of the training program i would do a warm up. The general effects of warm ups: Exposes not only muscles but joints and connective tissues to controlled stretching loads. * Decreases muscular tension. * Improved flexibility increases production of synovial fluid and increased efficiency of joint movement. * It increases the body and muscle temperature, which in turn increase muscle elasticity. * Stretching decreases muscle cramp. * Helps you psychologically prepare. * Increase in the rate that energy is released in the body (metabolic rate) The following table indicates the type of training exercises that i use to develop my energy systems and can be used as a preparation of my training program. Energy System Type of training Distance Speed Recovery Total distance Aerobic Extensive Tempo>100m 60-70% 30-90 secs 1400-3000m Aerobic Extensive Tempo>200m 70-80% 30-90 sec 1400-2000m Aerobic & Anaerobic Intensive Tempo>80m 80-90% 30-120 sec 800-1800m Anaerobic Speed 20-80m 90-95% 3-5 min 300-800m Alactic Speed 20-80m 95-100% 3-5 min 300-500m Anaerobic Speed Endurance 30-80m 90-95% 1-2 min 300-800m Alactic Speed Endurance 30-80m 95-100% 2-3 min 300-800m Anaerobic Speed Endurance 80-150m 90-95% 5-6 min 300-900m Glycolytic Speed Endurance 80-150m 95-100% 6-10 min 300-600m Anaerobic Special Endurance 150-300m 90-95% 10-12 min 600-1200m Glycolytic Special Endurance 150-300m 95-100% 12-15 min 300-900m Lactic acid tolerance Special Endurance 300-600m 90-95% 15-20 min 600-900m Weight Training The following is a weight...

Get instant access

• Instant, unlimited access to our documents in full
• Swap your work for free access, or pay £4.99
• To see the full version of this document and 145,970 others

OR

Receive email updates for this category

• Simply tell us your email address and receive a weekly Study Help Email for FREE
• Receive 3 FREE essay views with each email
• Get all the latest essays from Coursework.Info & discussion from TheStudentRoom.co.uk