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pdhpe; core 2 > cq1; types of training and methods > Flashcards

cq1; types of training and methods Flashcards

1
Q

What are the types of training?

A
  • Aerobic
  • Anaerobic
  • Flexibility
  • Strength
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2
Q

What are the types of aerobic training?

A
  • Continuous training
  • Fartlek training
  • Aerobic interval
  • Circuit
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3
Q

What is the use of aerobic training

A
  • To enhance the aerobic energy system
  • Enhances cardiovascular and muscular endurance
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4
Q

What is continuous training?

A

When an athlete does the same activity at the same intensity for a prolonged period of time.
- Minimum 20 minutes

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5
Q

What are examples of continuous training?

A
  • Swimming, Cycling, Marathon running
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6
Q

What is ONE disadvantage of continuous training?

A

May get boring and repetitive

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7
Q

What is Fartlek training?

A

When an athlete does the same activity but at different intensities.

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8
Q

What can the “different intensities” refer to for Fartlek training?

A
  • Varying speeds
  • Varying inclines
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9
Q

What is ONE disadvantage of Fartlek training?

A

May still get tedious

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10
Q

What is aerobic interval training?

A

Swapping between periods of exercise and periods of rest.
- 60-80% of MHR to rest

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11
Q

What is the ratio of work to rest for aerobic interval training?

A

3:1

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12
Q

What is Circuit training?

A

Doing a range of different activities that are set up in a circuit.

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13
Q

What are the features of anaerobic training?

A
  • Enhances the anaerobic energy systems
  • Does not use oxygen
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14
Q

What are the types of anaerobic training?

A
  • Anaerobic interval training
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15
Q

What is Anaerobic interval training?

A

Alternating between exercise and rest periods

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16
Q

What are the features of Anaerobic interval training for the ATP/PC system?

A
  • Short intervals (>10 seconds)
  • Intense intervals (90-95% of MHR)
  • Long rest periods → 1:6-12
17
Q

What are the features of Anaerobic interval training for the Lactic Acid system?

A
  • Longer intervals (10-45 seconds)
  • Less intense intervals (80-90% of MHR)
  • Shorter rest periods → 1:3-5
18
Q

What are the types of flexibility training?

A
  • Static
  • Ballistic
  • PNF
  • Dynamic
19
Q

What is flexibility training?

A

Enhancing the range of motion we have around our joints.

20
Q

What is Static Stretching?

A

You assume a stretched position and hold it still for 15-60 seconds

20
Q

What are the benefits of flexibility training?

A
  • There are stretches for all different muscle groups
  • Can mimic exact movement in sport
  • Reduce the risk of injury
21
Q

What are types of static stretches?

A
  • Pike stretch
  • Holding the splits
22
Q

What is ballistic stretching?

A

Once full range of motion is reached, use a bouncing motion to push yourself

23
Q

What is PNF stretching?

A

Using a partner or an object such as a wall to stretch further than your range of morion

24
Q

What is dynamic stretching?

A

Involves constant movement within the full range of motion at the targeted joint.

25
Q

What are the types of strength training?

A
  • Weights (fixed, free)
  • Elastics
  • Hydraulics
26
Q

What is weight training?

A

Involves the targeted muscles overcoming and resisting the load of a weight.

27
Q

What are examples of fixed weights and their benefit?

A
  • Machine weights
  • Good for beginners learning the correct technique
28
Q

What are examples of free weights and their benefit?

A
  • Dumbbells and barbells
  • Help strengthen major and surrounding muscles needed to stabilise the athlete.
29
Q

What is the benefit and condition of weight training?

A

Can be tailored specifically to suit certain sports
BUT
Must be done with strict form and technique to avoid injury

30
Q

What is elastic training?

A

Use of resistance bands to provide an athlete with resistance.

31
Q

What are the benefits of elastic training?

A
  • Cheap and portable
  • Provide a range of resistance levels
  • Can be used for both isotonic and isometric contractions
32
Q

What is hydraulic training?

A

The use of water or air compression to create resistance throughout the whole movement and target isokinetic contractions.

pdhpe; core 2 (11 decks)

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