Chapter Thirteen : Training Methods Flashcards
Types of training
Continuous Fartlek Interval training High-intensity interval training Resistance Plyometrics Circuit Flexibility
Continuous training
Aerobic method Performed in the 75-85% zone 20-minute min Suited for beginners as it is less demanding and lower injury risk Develops aerobic power and body comp
Overloading continuous training
Increasing running time Increasing distance Increasing intensity Changing terrain Reducing the time taken to run a distance
Fartlek training
Aerobic training method
Continuous running with random bursts of speed
Intermediate to advanced
Aerobic power, anaerobic capacity and speed
Overloading fartlek training
Overall time of session
Distance of each speed burst
Intensity of each speed burst
Frequency of speed burst
Interval training
Intervals of higher intensity followed by periods of rest
HIIT, short, medium or long intervals
Short interval training
Anaerobic capacity and speed ATP-PC 10 seconds or less Max intensity Passive rest 1:5+ work to rest ratio
Medium Interval Training
Anaerobic capacity, speed and muscular endurance
Anaerobic glycolysis
15-60 seconds
High as possible intensity
1:2 or 1:3 work to rest ratio
Aims to develop a tolerance to metabolic byproducts
Above LIP
Long Interval Training
Aerobic power Aerobic system >60 seconds Ratio of 1:1, 2:1 or 3:1 Just at or just above LIP Aims to increase LIP
High Intensity Interval Training
Aerobic training method
Random high intensity periods followed by rest
No set number, duration or ratio followed in HIIT training
Overloading interval training
Increase reps Increase sets Increase distance Increase duration Decrease rest - Specificity must be maintained
Resistance and weight training
Trains strength, power and endurance by manipulating sets, weight and speed
Strength
60-70% max, 8-12 reps, 1-3 sets, slow and moderate movements, 1-3 mins rest
Power
30-60% max, 3-6 reps, 1-3 sets, fast explosive movements, 2-3 mins rest
Endurance
40-60% max, 15-25 reps, 1-3 sets, slow movements, 1 min rest
Overloading resistance and weight training
Increasing the weight, reps, sets or intensity
Plyometrics
Focused on muscular power
When a muscle lengthens eccentrically then rapidly contracts it releases stored energy in an explosive burst
Improves speed and agility
Harnesses stored elastic energy
Overloading plyometrics
Increasing difficulty or intensity
Circuit training
8-12 stations with different exercises
Laps of stations are performed
Improves overall level of fitness
Can target any fitness component
Types of circuit training
Fixed time - Set time for each station
Fixed load - Set reps for each station
Individual circuit - Tailored to the individual’s fitness levels
Overloading circuit training
Increase resistance Adding stations More laps Increase time of stations Increase reps in time Reduce rest time
Benefits of circuit training
Offers variety Targets many fitness components Accommodates large groups Can be run with minimal equipment Specificity can be maintained
Flexibility training
Reduces the likelihood of injury Reduces DOMS Releases stress and tension Improve posture Improve sporting performance Performed after the body is warm
Types of stretching
Static - Stretch and hold, should be performed post-workout
Dynamic stretching - Moving the joint through its range of motion with controlled momentum
Ballistic stretching - Moving the joint through its range of motion with great force
Proprioceptive Neuromuscular Facilitation (PNF) - Muscle is moved through until a point of discomfort is reached, muscle is isometrically contracted for 6 seconds before releasing. Then the movement is repeated
Benefits of continuous training
Builds a general level of fitness
Prepares the body for more advanced training techniques
Benefits of weight training
Increases strength Promotes weight loss and balance Prevents osteoporosis Improves psychological wellbeing Improves dynamic stability Foundation for speed, power and agility
Benefits of interval training
Enhances quality by maintaining high work intensity Pacing can be developed Specific energy systems can be targeted Can be sport specific Enables progress to be measured
Considerations for plyometrics
Need a strength base Appropriate footwear Low intensity before progression Ample rest between sets Only twice a week
