chapter 14 Flashcards
what are the 10 types of training methods
continuous, fartlek, long-interval, medium interval, short interval, HIIT, resistance, plyometrics, flexibility, circuit
What components does continuous training train
aerobic power and body composition
What components does fartlek training train
aerobic power and body composition
What components does long-interval training train
aerobic power and body composition
What components does medium-interval training train
anaerobic capacity, speed, muscular endurance
What components does short-interval training train
anaerobic capacity and speed
What components does HIIT train
aerobic power, flexibility and body composition
What components does resistance training train
anaerobic capacity, muscular power, muscular strength, speed, muscular endurance and body composition
What components does plyometrics training train
anaerobic capacity, muscular power and speed
What components does circuit training train
all components
What components does flexibility training train
flexibility
what is the RM% and reps to work muscular strength
60-70 RM and 8-12 reps
what is the RM% and reps to work muscular power
30-60 RM and 3-6 reps
what is the RM% and reps work muscular endurance
40-60 RM 15-25 reps
how many times a week do you need to train a fitness component to see improvement (frequency)
3 times a week
how do you apply progression
add 2-10% of one area per week to gradually improve
how do you apply specificity
similar energy system usage, and muscle groups to the sport
how do you apply variety
changing the days of components trained and they are not doing the same method over and over
how do you apply time and intensity
time like 20 minutes or work to rest ratio, and intensity like heart rate or RPE
what are symptoms of overtraining
sore and stiff muscles, not getting good sleep, depression
how to stop overtraining
lower intensities in training program or less time
how to monitor physiological data
heart rate monitor
how to monitor pscyhological data
diary or journal
what is a sociological factor to encourage the training program
doing it with mates, or good facilities
how to apply diminishing returns
as you start a training program there will be greater improvement, whereas if been doing for a while you have to do more sessions to improve
what is the RM% and reps to work muscular strength for advanced
80-100% RM, 1-12 reps
what is the RM% and reps to work muscular power for advanced
30-60% RM, 3-6 reps
what is the RM% and reps to work muscular endurance for advanced
40-60% RM, 15-25 reps
what is arousal
amount of readiness or activation a person faces when given a task
how keep arousal levels in the optimal range if too high (3)
meditation, breathing control, listen to classical music
how keep arousal levels in the optimal range if too low (3)
elevate breathing rate, positive talk, good mental imagery
