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PE 3+4 > Chapter Thirteen : Training Methods > Flashcards

Chapter Thirteen : Training Methods Flashcards

1
Q

Types of training

A 
Continuous 
Fartlek
Interval training
High-intensity interval training
Resistance
Plyometrics
Circuit
Flexibility
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2
Q

Continuous training

A 
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
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3
Q

Overloading continuous training

A 
Increasing running time
Increasing distance
Increasing intensity
Changing terrain
Reducing the time taken to run a distance
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4
Q

Fartlek training

A

Aerobic training method
Continuous running with random bursts of speed
Intermediate to advanced
Aerobic power, anaerobic capacity and speed

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5
Q

Overloading fartlek training

A

Overall time of session
Distance of each speed burst
Intensity of each speed burst
Frequency of speed burst

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6
Q

Interval training

A

Intervals of higher intensity followed by periods of rest

HIIT, short, medium or long intervals

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7
Q

Short interval training

A 
Anaerobic capacity and speed
ATP-PC
10 seconds or less
Max intensity
Passive rest
1:5+ work to rest ratio
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8
Q

Medium Interval Training

A

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

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9
Q

Long Interval Training

A 
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
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10
Q

High Intensity Interval Training

A

Aerobic training method
Random high intensity periods followed by rest
No set number, duration or ratio followed in HIIT training

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11
Q

Overloading interval training

A 
Increase reps
Increase sets
Increase distance
Increase duration
Decrease rest
- Specificity must be maintained
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12
Q

Resistance and weight training

A

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

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13
Q

Overloading resistance and weight training

A

Increasing the weight, reps, sets or intensity

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14
Q

Plyometrics

A

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

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15
Q

Overloading plyometrics

A

Increasing difficulty or intensity

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16
Q

Circuit training

A

8-12 stations with different exercises
Laps of stations are performed
Improves overall level of fitness
Can target any fitness component

17
Q

Types of circuit training

A

Fixed time - Set time for each station
Fixed load - Set reps for each station
Individual circuit - Tailored to the individual’s fitness levels

18
Q

Overloading circuit training

A 
Increase resistance
Adding stations
More laps
Increase time of stations
Increase reps in time
Reduce rest time
19
Q

Benefits of circuit training

A 
Offers variety
Targets many fitness components
Accommodates large groups
Can be run with minimal equipment
Specificity can be maintained
20
Q

Flexibility training

A 
Reduces the likelihood of injury
Reduces DOMS
Releases stress and tension
Improve posture
Improve sporting performance
Performed after the body is warm
21
Q

Types of stretching

A

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

22
Q

Benefits of continuous training

A

Builds a general level of fitness

Prepares the body for more advanced training techniques

23
Q

Benefits of weight training

A 
Increases strength
Promotes weight loss and balance
Prevents osteoporosis
Improves psychological wellbeing
Improves dynamic stability
Foundation for speed, power and agility
24
Q

Benefits of interval training

A 
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
25
Q

Considerations for plyometrics

A 
Need a strength base
Appropriate footwear
Low intensity before progression
Ample rest between sets
Only twice a week

PE 3+4 (16 decks)

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