Chapter 13: Fitness Training Methods

Question 1

Continuous Training

Answer 1

involves performing an activity nonstop, such as running or swimming, at the same intensity(aerobic zone) for at least 20 mins

• Forms the foundation for more demanding aerobic training methods such as fartlek or long interval training

Question 2

Ways to Progress Continuous Training

Answer 2

• Increase running time

- Reduce time to run a particular distance

Question 3

Fartlek Training:

Answer 3

training that combines continuous activity with random bursts of speed, increasing the contribution of the anaerobic energy system

• Primary focus is to develop aerobic power however bursts of speed develop speed and anaerobic capacity

FC it develops:

• Aerobic Power
• anaerobic capacity
• Speed
• Body Composition

Question 4

Ways to Progress Fartlek Training:

Answer 4

• Increasing overall training time

- Increase the length of time of each burst of speed

Question 5

Interval Training:

Answer 5

training alternating periods of higher intensity work periods with rest or reduced intensity activity to develop and target any of the three energy systems

• Can be made specific to sports due to the manipulation of work to rest ratios
  • ATP-PC = Short Interval Training = 1:5+, speed, anaerobic capacity
  • Anaerobic Glycolysis = Intermediate Interval Training = 1:3, anaerobic capacity, speed
• Aerobic = Long Interval Training = 2:1-1:2 - Aerobic power

Question 6

Ways to Progress Interval Training:

Answer 6

• Increase the number of repetitions
  
  • Increase the number of sets
  • Increase duration of work
• Decrease duration of rest

Question 7

HIIT:

Answer 7

a form of training generally including short bursts of high intensity exercise interspersed with periods of rest or low intensity exercise

- Associated with activities such as stationary cycling or running, Resistance training is HIFT  - The goal is to achieve  >80% HRM for repetitive efforts

FC It Develops:

• Aerobic Power
• Anaerobic Capcaity
• Speed

Question 8

Resistance/Weights Training:

Answer 8

training performed, using weights, where muscles are trained to contract against a resistance with the aim of increasing muscle strength, size, power and endurance

• Movements in resistance training can be specifically designed to mimic most sporting actions

FC it develops: 
- Anaerobic Capacity
- Muscular Strength
- Muscular Power
- Muscular Endurance
- Speed
- Agility
-

Question 9

Ways to Progress Resistance/Weight Training:

Answer 9

• Increase the load
  
  • Increase the number of sets
• Increase the number of reps
• decrease rest time between sets

Question 10

Plyometric Training

Answer 10

training that harnesses the stretch-shortening cycle in which a muscle is loaded(eccentrically) and then contracted in rapid sequence(concentrically)

FC it develops:

• Muscular power
• agility
• speed
• Anaerobic Capacity

Safety Precautions:

- Min 48 hrs recovery between plyometric sessions(max 2x a week)
- Appropriate levels of strength and flexibility required 
- Gradual Progression through skills - Correct technique is used

Question 11

Ways to Progress Plyometric Training:

Answer 11

• Increase the number of sets
  
  • Increase number of reps
  • Increase height on jumps
• Increase weight in eccentric loading

Question 12

Circuit Training

Answer 12

the sequential performance of exercises at different stations where the goal is to improve multiple fitness components at the same time

• can develops all fitness componetns

Question 13

Types of Circuit Training:

Answer 13

Fixed Time:
- Performers complete as many reps as possible at each station in an allocated time(30-60 seconds) with short rest periods between each station(10-20 seconds)

Fixed Load:
- Every performer completes a pre-determined number of reps at each station and complete the circuit as many times as possible in the allocated time(10-20 mins)

Individual Load:

- Performers in the first round complete a minute max test on each exercise to establish training loads(halve results)
- Performers then complete the rest of the circuit at their specific training load.

Question 14

Ways to Progress Circuit Training:

Answer 14

• Increase weight
  
  • Increase reps at each station
  • Increase time of work periods at each station
  • Decrease rest periods between stations
• Increase circuit sets

Question 15

Static Stretching:

Answer 15

when a performer stretches a muscle to a fixed position and holds for at least 10 seconds

• Best as part of a cooldown

Question 16

Dynamic Stretching:

Answer 16

when a performer stretches a muscle by moving the joint through its full range of motion with controlled momentum

- Best as part of a warm up

Question 17

Ballistic Stretching:

Answer 17

when a performer moves a joint through its full range of motion with greater force and less controlled momentum

- Holds an increased risk to those unaccustomed to this type of stretching
    - Best as part of a warm up

Question 18

PNF Stretching:

Answer 18

stretching involving isometrically contracting the muscle before relaxing the muscle and stretching slightly further before repeating another isometric contraction

Steps of a PNF Stretch:

1. Move through a full range of motion until discomfort is felt
2. Perform an isometric contraction against your partner(6 secs)
3. Relax, stretch a little bit further
    4. Repeat