Different Types Of Training Flashcards
HITT training definition
Alternating period of short intense aerobic exercise with less intense recovery periods
The work periods should be anaerobic and the recovery interval should be aerobic
HITT training advantages (4)
- Sport specific skills can be included
- Work rest ratio adapted to sport
- Can be completed individually or as part of a team/squad
- Develops anaerobic power
HITT training disadvantages (3)
- May be beneficial but only as part of varied training programme
- When fatigued, negative transfer may occur
- Difficult to develop tactics and teamwork during HITT
Plyometric training involves (4)
Involves hopping/bounding/jumping ball work
Aims to develop power/speed
Involves fast twitch fibres
Stretch shortening cycle
Plyometric training : stretch shortening cycle
Pre-stretch, amortisation, muscle contraction
What happens to the muscles in plyometric training? (7)
Eccentric muscle contraction happens first
Followed by concentric contraction
Stretch reflex activated
Detected by muscle spindles
Sends nerve impulse to spinal cord
Elastic energy stored
Protects over stretching of muscles and avoids injury
Altitude training involves (6)
Training at more than 8000feet above sea level
Usually for at least a month
Three phases
Partial pressure of oxygen is low
Body produces erythropoietin
Higher EPO levels
Three phases of altitude training
Acclimatisation
Primary training
Recovery
Advantages of altitude training (3)
- Boosts aerobic power/VO2 max
- Increases concentration of haemoglobin which increases capacity of carrying oxygen
- Increased myoglobin in muscle cells allows more oxygen to be stored and transported to mitochondria
Disadvantages of altitude training (4)
- Altitude sickness stops athlete from training
- Training same intensity as at sea level is difficult so loss of fitness may occur
- Home-sick
- Expensive
Continuous training definition
Low intensity exercise for long periods of time without rest intervals
Continuous training advantages (3)
- Develops aerobic endurance
- Improves cardiovascular and respiratory system
- Increases ability to take up, transport and use oxygen more effectively
Continuous training disadvantages (2)
- Boring as involves repetition over prolonged period
- Doesn’t improve anaerobic fitness so isn’t for team games which involve bursts of speed
Fartlek training
Pace of the run is varied to stress both the aerobic energy system due to its continuous nature
Fartlek training advantages (2)
- Improves stamina
- Improves recovery time
Fartlek training disadvantage
Easy to overdo
Interval training
Intervals of high-intensity work are followed with recovery periods
Interval training advantages (2)
- Versatile
- Enhance individuals speed and power components
Interval training disadvantage
Increase chance of injury
Circuit training
A series of exercises at a set of stations
Circuit training advantages (4)
- Improves muscular endurance
- Improves heart health
- Time efficient
- Improves strength
Circuit training disadvantages (3)
- Needs specialist equipment
- Require space
- Tiring
Weight training
A series of resistance exercises
Weight training advantages (3)
- Increased muscle size
- Reduced body fat
- Improves cardiovascular
Weight training disadvantages (2)
- Risk of injury
- Imbalanced muscle development
PNF stretching
Stretching technique utilized to improve muscle elasticity
PNF training involves (4)
Proprioceptors - muscle spindles and GTO
Muscle spindles detect muscle over-stretch and produces stretch reflex of required
Stretch reflex only occurs during passive stretching phase of PNF
GTO activated by increased tension in muscle and can override the stretch reflex KNOWN AS AUTOGENIC INHIBITION which occurs as result of isometric contraction in PNF
PNF stretching advantages (2)
- Increased neuromuscular efficiency
- Increases flexibility
PNF stretching disadvantages (2)
- Requires a partner
- Risk of lack in communication leading to injury
Principles of SAQ (2)
- Involves being coached correct techniques for movements
- Involves progression exercises to improve motor abilities to do skills faster speeds/more accuracy
Benefits of SAQ (4)
- Increased muscular power
- Improved kinaesthetic/spatial awareness
- Improved motor skills/techniques
- Improved reaction times
