1.5 DME Specialist Training Methods

Question 1

What is altitude training?

Answer 1

“The use of the aerobic (glucose) system, at a medium intensity at over 2500m high to improve cardiovascular system. Generally carried out by endurance athletes.”

Question 2

Why is altitude training effective?

Answer 2

As when you train at over 2500m the partial pressure of O2 decreases, meaning the affinity for the oxygen in the body increases.

Question 3

State the 4 main changes altitude training causes on the body?

Answer 3

1) Causes an increase in the hormone EPO
(erythropoietin), due to the low partial pressure of
oxygen.

2) The increase in EPO allows more red blood cells to be
produced. More RBC’s in haemoglobin and myoglobin.

3) Increased amount of oxygen to working muscles once
returned to sea level

4) Increased VO2 max.

Question 4

What is the problem with the changes to the body from altitude training?

Answer 4

Changes from altitude training are only temporary and only last for a couple days to a week after returning to sea level.

Question 5

What are the 4 drawbacks of carrying out altitude training?

Answer 5

1) Adaptations only last a couple of days.
2) Difficult to train at the same intensity.
3) Can cause altitude sickness.
4) Speed can be decreased as a consequence.

Question 6

What is HIIT?

Answer 6

High Intensity Interval Training.

HIIT is periods of work as well as periods of recovery.

Question 7

What is the working stage of HIIT?

Answer 7

Working stage:

• High intensity work anaerobically.
• Using PC lactate systems
• Improves lactate tolerance
• Improves type ||a and ||b muscle fibres

Question 8

What is the recovery stage of HIIT?

Answer 8

Recovery stage:

• Moderate intensity exercise - walking, light jog
• Using fats/carbs energy systems
• Develops VO2 max.
• Works slow twitch type | muscle fibres

Question 9

What are the 3 benefits of HIIT?

Answer 9

1) Helps to burn fat by increasing metabolism.
2) Improves both aerobic and anaerobic endurance.
3) Can improve speed.

Question 10

What are the 3 variations of HIIT?

Answer 10

• Different variations of high and low intensity work.
• Varying the length of time that you work.
• Different rest periods

Question 11

What is Plyometrics training?

Answer 11

“Using the PC system to carry out high intensity exercises for a short duration using type ||b muscle fibres.”

Question 12

What are the benefits of Plyometrics training?

Answer 12

1) Increases elasticity of the muscles.
2) Develops speed and power.

3) Helpful for games players who carry out lots of
explosive movements.

Question 13

What are the 3 stages of Plyometrics training when performing a jump?

Answer 13

1) Eccentric contraction - stores the elastic potential energy when crouching

2) Amortisation - time between eccentric and concentric
contraction. Needs to be short to allow energy to be
transferred faster.

3) Concentric contraction - uses elastic energy to
produce the powerful contraction.

Question 14

What a examples of where Plyometrics is needed in games players?

Answer 14

• Header in football

- Jump shot in basketball

Question 15

What is SAQ training?

Answer 15

” The use of the PC and lactate system to develop speed, agility and quickness.

Question 16

What athletes is SAQ training best adapted for?

Answer 16

SAQ training is needed mostly for games players.

Question 17

What are the three benefits of SAQ training?

Answer 17

1) Benefits the neuromuscular system
2) Develops speed, agility and quickness
3) Carries out sport anaerobically

Question 18

How are drills adapted for SAQ training?

Answer 18

• Drills are sport specific by adding in balls.
• Drills generally use zig-zag movements and foot
  ladders.
• Develops type || a and b muscle fibres