cq1; types of training and methods Flashcards
What are the types of training?
- Aerobic
- Anaerobic
- Flexibility
- Strength
What are the types of aerobic training?
- Continuous training
- Fartlek training
- Aerobic interval
- Circuit
What is the use of aerobic training
- To enhance the aerobic energy system
- Enhances cardiovascular and muscular endurance
What is continuous training?
When an athlete does the same activity at the same intensity for a prolonged period of time.
- Minimum 20 minutes
What are examples of continuous training?
- Swimming, Cycling, Marathon running
What is ONE disadvantage of continuous training?
May get boring and repetitive
What is Fartlek training?
When an athlete does the same activity but at different intensities.
What can the “different intensities” refer to for Fartlek training?
- Varying speeds
- Varying inclines
What is ONE disadvantage of Fartlek training?
May still get tedious
What is aerobic interval training?
Swapping between periods of exercise and periods of rest.
- 60-80% of MHR to rest
What is the ratio of work to rest for aerobic interval training?
3:1
What is Circuit training?
Doing a range of different activities that are set up in a circuit.
What are the features of anaerobic training?
- Enhances the anaerobic energy systems
- Does not use oxygen
What are the types of anaerobic training?
- Anaerobic interval training
What is Anaerobic interval training?
Alternating between exercise and rest periods
What are the features of Anaerobic interval training for the ATP/PC system?
- Short intervals (>10 seconds)
- Intense intervals (90-95% of MHR)
- Long rest periods → 1:6-12
What are the features of Anaerobic interval training for the Lactic Acid system?
- Longer intervals (10-45 seconds)
- Less intense intervals (80-90% of MHR)
- Shorter rest periods → 1:3-5
What are the types of flexibility training?
- Static
- Ballistic
- PNF
- Dynamic
What is flexibility training?
Enhancing the range of motion we have around our joints.
What is Static Stretching?
You assume a stretched position and hold it still for 15-60 seconds
What are the benefits of flexibility training?
- There are stretches for all different muscle groups
- Can mimic exact movement in sport
- Reduce the risk of injury
What are types of static stretches?
- Pike stretch
- Holding the splits
What is ballistic stretching?
Once full range of motion is reached, use a bouncing motion to push yourself
What is PNF stretching?
Using a partner or an object such as a wall to stretch further than your range of morion
What is dynamic stretching?
Involves constant movement within the full range of motion at the targeted joint.
What are the types of strength training?
- Weights (fixed, free)
- Elastics
- Hydraulics
What is weight training?
Involves the targeted muscles overcoming and resisting the load of a weight.
What are examples of fixed weights and their benefit?
- Machine weights
- Good for beginners learning the correct technique
What are examples of free weights and their benefit?
- Dumbbells and barbells
- Help strengthen major and surrounding muscles needed to stabilise the athlete.
What is the benefit and condition of weight training?
Can be tailored specifically to suit certain sports
BUT
Must be done with strict form and technique to avoid injury
What is elastic training?
Use of resistance bands to provide an athlete with resistance.
What are the benefits of elastic training?
- Cheap and portable
- Provide a range of resistance levels
- Can be used for both isotonic and isometric contractions
What is hydraulic training?
The use of water or air compression to create resistance throughout the whole movement and target isokinetic contractions.
