Core 2 - Types of Training and Methods Flashcards
What is continuous training: + definitions, Adv./Dis. and examples
(Continuous, Fartlek, Interval, Circuit)
Continuous:
- steady-state <20mins
- foundation training for endurance fitness (e.g. marathons)
- Long slow training is generally at low intensity at the aerobic threshold
- 2-3x/week for health, 5-6x/week for endurance training generally 70-85% MHR
Advantages:
- Improves utilisation of glycogen + fat stores
- Improves endurance + cardiovascular health, + mental wellbeing
- Time efficient
- Improves stroke volume, vo2max, lower RHR,
Disadvantages:
- highly repetitive nature = risk of injury if incorrect form
- no Anaerobic benefits
- Can be monotonous
What is Fartlek training: + definitions, Adv./Dis. and examples
(Continuous, Fartlek, Interval, Circuit)
Definition:
- ‘Speed Play’ refers to training methods that combine continuous training with intermittent
- example: - 800m @70%Mhr, 100m @90%MHR, 800m @70%MHR x 6
Advantages:
- Places stress on both aerobic + anaerobic systems
- Increases vo2max + lactate threshold
Disadvantages:
- Harder to know the stress of the session on the body, greater risk of injury
- Can be very demanding for the untrained
What is Interval Training: + definition, Adv.
(Continuous, Fartlek, Interval, Circuit)
Definition:
- Involves intermittent training at higher training intensities with defined work and rest periods to develop aerobic system
- Need to have work to rest ratio 1:1 or less to allow for aerobic
Advantages:
- Improves lactate thresholds + VO2 max
- Targets both aerobic + anaerobic energy systems
What is Circuit Training: definition, adv.
(Continuous, Fartlek, Interval, Circuit)
Definition:
Involves a range of exercises performed one after the other with little/no rest
Advantages:
- Variety: less likely to get bored, stop training, and reversibility
- Can cater to greater numbers of people (team sports)
- strength + endurance
- high volume in short amount of time
What are some of the general benefits to Aerobic training?
- Greater stroke volume
- Cardiac output
- VO2Max
- threshold capacities
- % of slow twitch muscle fibres
- lower resting HR
- increase blood volume
(no need to know all, just 1-2)
what is Anaerobic training? + Example and benefits
Effective for developing speed, strength, power, muscle mass
- Anaerobic power = ability to do the most work in the anaerobic energy system
- E.g. 200m x6 with 2mins rest between targeting under 30s for each
Benefits of Anaerobic Training:
- Increased efficiency of fast twitch muscle fibres
- Increased muscular stores of ATP, PC and glycogen
- Increased tolerance to blood lactate
- Hypertrophy of muscles
Outline all types of Flexibility, including general benefits and what effects it?
(Static Stretching, Ballistic, Dynamic, PNF)
Essential for:
- Less tension in muscles, prevention of injury, greater power output due to greater range of motion, reduced soreness/tightness following exercise, muscular relaxation, improved coordination between muscle groups
Affected by:
- Age (muscles shorten with age), gender (F generally more flexible), Temp (warmer air + body temp > flexibility), specificity (joint-specific), amount of exercise they do
(don’t need to know all of these, only general understanding)
Outline ‘Static stretching’ including general examples, plus advantages
- Method used to gradually lengthen the muscle while the body is at rest
- Held for a min of 30s to achieve benefits
- Smooth + performed slowly
- Is safe + used during rehab + in warm-up + cool down
Outline ‘Ballistic’ training including what athletes should use it?
- Form of dynamic stretching: repeated movements that bounce, jerk or swing through the end-range of motion = stretched beyond normal limits
- should follow after a thorough warm up
- should only be used by advanced athletes + can lead to injury as does not allow the muscles to adjust, relax to the stretched position
- used by gymnasts, speed/ power athletes
Outline ‘Dynamic stretching’ including what is it? when should it be used? + example on how it’s beneficial
- Involves moving parts of the body in a controlled manner, with movements gradually progressing in speed + range of motion
- Should be the dominant form of stretching in warm-up *
- Involves movements that will be experienced in performance e.g. walking lunges that gradually get wider use by soccer athletes
Outline ‘Strength training’ - including all types in the syllabus, general definition and benefits
(Weight Machines, Free Weights, Resistance Bands, Hydraulic Machines)
Variety of resistance exercises and methods that promote muscular contractions, which build muscular size, power (ability to generate force quickly), strength (maximum force generated in a single repetition)
Benefits:
- Muscle endurance: the ability of a muscle/ muscle group to generate more force over a period of time
- Muscle hypertrophy: increase size of muscle fibres, increased strength and power in athletes movements
Outline ‘Weight machines’ - including what they are, their advantages, and examples
- Provide resistance through a controlled supported fashion, so less attention needs to be paid to the technique
benefits:
- Easy to learn less risk of injury, allows for both eccentric + concentric contractions
- Can be used by Erdely/ beginners
However, doesn’t train stabilizer muscles
Outline ‘free weights’ - including examples and benefits and disadvantage
Benefits
- Versatile, allows for the development of multiple muscles groups
- Better replicates sport-specific movements
- Works stabiliser muscles = promotes whole body stabilisation
Disadvantages
- Greater risk of injury, correct form required
Examples
- barbells, dumbbells, kettlebells, medicine balls, sandbags
Outline ‘Resistance Bands’ - including advantages and disadvantages
Advantages:
- Portable, lightweight, versatile, inexpensive
- Provide a constant tension on muscles that increases as the band stretches
good for rehab/pre-habilitation or during general fitness training
Disadvantages:
- Not as demanding = less stimulus on muscles = less muscular hypertrophy
- hard to apply overload principle + progressive overload
Outline ‘Hydraulic Machines’ - including definitions, advantages
- Provide resistance through both cylinder adjustments + in response to speed of movement
- The faster + harder you apply force the greater the resistance
Advantages:
- Allow for two muscles to be worked at the same time
- significantly safer
Disadvantages:
- Cannot determine the weight lifted, so harder to apply overload principle
- expensive + bulky
