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Principles of training or SPORTFIT provide you with the specific details for your training session.
Specificity: To train specifically for your event/sport/ activity
Progression: Change the exercises regularly to keep it interesting
Overload: Increase the times, speeds, sets, reps, weights and intensity to force your body to adapt
Rest: Is as important as the training, your body needs time to recover from the exercise. Rest in between sets as well so the next set you do is just as high in intensity
Time: How long are you training for? How long are your rests? How long are your working sets in interval training?
Frequency: How often do you train per week? Per day?
Intensity: How hard must the session be. We measure this in % of your max heart rate (220-age=MHR) or rate of percieved exertion (RPE) 1-10 how hard was that?
Tedium: Overtraining can lead to burn out, loss of motivation and injury. Keep things interesting
The playlist has videos on every method of training that you need to understand. Work through each of these to gain a better understanding of each.
Advantages
Disadvantages
Continuous training session example
Treadmill (Run)
20 minutes
70% of MHR (70% of 220-age)
no rest breaks
Advantages
Disadvantages
Interval training session example
Working set 30sec: Recoery set 30sec
Working set must be @100% intensity
Advantages
Disadvantages
Plyometric training session example
3 sets of 15(Beginner)
Squat jumps
Plyometric lunges
Push up with clap
Advanatges
Disadvantages
Sprint training session example
10x10M sprints @100%
10x20m sprints @ 100%
10x10M sprints with resistance band
10x20m sprint with resistance band
5x10m High knees drive
5x10m Heels up kick
5x10m A walk drill
3 sets each side single leg drive over hurdle
Advantages
Disadvantages
Circuit training example
3 sets of 8-10 reps
1 minute rest in between circuits
Push ups
Squats
bicep curls
3 sets of 8-10
Side raises
Deadlifts
Jack knives
3 sets of 8-10
Tricep kick backs
Dumbell rows
Single leg touches
Advantages
Disadvantages