core 2 - types of training

Question 1

aerobic training definition

Answer 1

• consists of physical exercise of low to high intensity
• primarily relies on the aerobic system
• It involves physical activity that increases the heart rate and the body’s use of oxygen

Question 2

aerobic threshold :

Answer 2

85% of max heart rate or 75% max oxygen intake

Question 3

aerobic system target zone :

Answer 3

Around 50% to about 70% of your maximum heart rate.

Question 4

impact of aerobic training for athletes

Answer 4

Enhances cardiovascular and muscular endurance

Question 5

aerobic training examples

Answer 5

cycling, rowing, jogging, soccer, swimming

Question 6

aerobic methods

Answer 6

FITT, continuous, fartlek, aerobic interval, circuit

Question 7

continuous training method is….

Answer 7

When athlete does same activity at same intensity for a prolonged period of time (minimum 20 mins)

Question 8

disadvantages for continuous training method

Answer 8

Can become very boring (difficult to stay motivated)
Cause overuse injuries
Time consuming
Does not always meet demands

Question 9

advantages of continuous training method

Answer 9

you can do this training everywhere (little equipment required)
Good development for aerobic fitness
Fairly simple

Question 10

fartlek training method means..

Answer 10

“speed play”, varies speed and terrain and engages both aerobic + anaerobic energy systems. performing the same activity at different intensities for a minimum of 20 minutes

Question 11

strength training

Answer 11

any training done in order to improve an athlete’s muscular strength.

Question 11

circuit training method involves

Answer 11

performing sets of preprogrammed exercises one after another
By involving exercises that work multiple muscle groups, helps to build overall strength, cardiovascular & muscular endurance

Question 11

aerobic interval training method involves..

Answer 11

Aerobic interval is when athlete works at high intensity training between 60-80% if their max heart rate then switch to a rest period
3:1 work to rest ratio,

Question 12

types of strength training

Answer 12

resistance training, weight training, and isometric training.

Question 13

weight training

Answer 13

Involves lifting a certain weight against gravity to train specific muscles or groups of muscles. This method of training can use both fixed weights and free weights.

Question 14

Elastic Training

Answer 14

Uses various forms of elastic to provide the resistance to develop strength.
This method of training is best suited for sports which require use of the smaller muscles.
These sports include: arm wrestling, darts and Javelin.

Question 15

hydraulic training

Answer 15

Uses machines, which use water or air compression to provide the resistance throughout the movement.
good for sports that require fast movements through a resistance. These sports include: rugby league, swimming, boxing and other martial arts

Question 16

anaerobic training

Answer 16

combining high intensity exercise with limited recovery periods to develop the anaerobic systems of energy. It is shorter in duration than aerobic training, lasting less than two minutes, but involves maximal effort followed by brief rests that do not allow for the full recovery of the energy systems.
develops the body’s tolerance for lactic acid created as a result of the work.

Question 17

anaerobic interval method

Answer 17

sprint training over short distances using maximal effort
To focus on technique, the rest period needs to be extended slightly to allow for the dispersion of lactate, as lactate build-up can reduce the overall quality of development.

Question 18

static method

Answer 18

Muscle is slowly stretched to an end point of limit which is held for about 30 seconds
E.g. sitting down with legs extended, gently reaching forward and holding the position for 30 seconds

Question 18

HIIT

Answer 18

involves repetitions of high intensity exercise followed by periods of complete rest or lower intensity recovery.
performed at 80%-95% of maximal heart rate (MHR).
sessions usually last anywhere from 20-60 minutes.
the work : recovery ratio should always remain around 1 : 1.

Question 19

Flexibility training

Answer 19

A planned, deliberate and regular program of exercises aimed at permanently and progressively increasing the body’s useable range of motion around a joint over a period a time.

Question 20

ballistic method

Answer 20

repeated movements such as swinging and bouncing to gain extra stretch

E.g. touching toes using a bouncing motion

Question 21

Proprioceptive Neuromuscular Facilitation (PNF) method

Answer 21

involved lengthening a muscle against a resistance (usually provided by a partner)

E.g. standing quad stretch, hamstring stretch with a friend providing resistance

Question 22

dynamic method

Answer 22

Uses movement speed and momentum to gradually warm up muscle fibres and extend them through the degree of stretch required in the game.