I would like to know the following: what is fartlek training? What is pre-exhaust training? What is plyometric training? Could you also please explain to me the definition of peripheral heart action?
This is basically a version of interval training. The primary difference is that the NUMBER, INTENSITY and DURATION of the more intense portion of intervals is determined primarily by the participants RPE (rate of perceived exertion). EXAMPLE: Basic training in the US military will quite often times involve Fartlek techniques. The formation of men will run at a slow-moderate pace for a minute or two, and then sprint for 15-30 seconds, depending upon the drill instructor.
This is a technique where an individual performs an "isolated" exercise prior to an "integrated" exercise so as to "pre-exhaust" a particular muscle. This may be done to intentionally increase overall motor unit recruitment of that particular muscle. EXAMPLE: Performing a supine bridge (hip extension), followed immediately by some form of a squat.
This is the use of explosive and powerful movements, involving the quickest transition through the muscle contraction spectrum (eccentric-->isometric/AMORTIZATION-->concentric) that the individual can safely perform. The goal is to have the shortest amortization phase (the brief isometric phase that occurs between the eccentric and concentric phases) in the contraction as is humanly possible. HOWEVER, this must be done with respect to the individuals current limits of functional flexibility, overall neuromuscular efficiency and goals. EXAMPLE: Multi-planar jumps, hops, and medicine ball tosses, etc.
Peripheral Heart Action:
This is simply a variation of circuit resistance training. An individual would perform a group of four to six exercises all for a body part(s), take a rest, than perform a totally different group of four to six exercises, repeating the cycle for two to four sequences. EXAMPLE: Sequence #1 - Push ups, pull ups, overhead dumbbell press, squats. Sequence #2 - Standing cable press, bent over rows, barbell push press, dumbbell lunges.
If your course manual or text does not contain details on these basic concepts, I would recommend investing in one that details these and much more. I've listed a few below:
- Baechle, TR; Earle, RW. (2000). Essentials of Strength Training and Conditioning. 2nd ed. (NSCA).
- Cotton, RL. (1997). Personal Trainer Manual. (ACE).