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TFI Paper 1 > Different Types Of Training > Flashcards

Different Types Of Training Flashcards

1
Q

HITT training definition

A

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

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2
Q

HITT training advantages (4)

A
  1. Sport specific skills can be included
  2. Work rest ratio adapted to sport
  3. Can be completed individually or as part of a team/squad
  4. Develops anaerobic power
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3
Q

HITT training disadvantages (3)

A
  1. May be beneficial but only as part of varied training programme
  2. When fatigued, negative transfer may occur
  3. Difficult to develop tactics and teamwork during HITT
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4
Q

Plyometric training involves (4)

A

Involves hopping/bounding/jumping ball work
Aims to develop power/speed
Involves fast twitch fibres

Stretch shortening cycle

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5
Q

Plyometric training : stretch shortening cycle

A

Pre-stretch, amortisation, muscle contraction

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6
Q

What happens to the muscles in plyometric training? (7)

A

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

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7
Q

Altitude training involves (6)

A

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

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8
Q

Three phases of altitude training

A

Acclimatisation
Primary training
Recovery

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9
Q

Advantages of altitude training (3)

A
  1. Boosts aerobic power/VO2 max
  2. Increases concentration of haemoglobin which increases capacity of carrying oxygen
  3. Increased myoglobin in muscle cells allows more oxygen to be stored and transported to mitochondria
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10
Q

Disadvantages of altitude training (4)

A
  1. Altitude sickness stops athlete from training
  2. Training same intensity as at sea level is difficult so loss of fitness may occur
  3. Home-sick
  4. Expensive
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11
Q

Continuous training definition

A

Low intensity exercise for long periods of time without rest intervals

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12
Q

Continuous training advantages (3)

A
  1. Develops aerobic endurance
  2. Improves cardiovascular and respiratory system
  3. Increases ability to take up, transport and use oxygen more effectively
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13
Q

Continuous training disadvantages (2)

A
  1. Boring as involves repetition over prolonged period
  2. Doesn’t improve anaerobic fitness so isn’t for team games which involve bursts of speed
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14
Q

Fartlek training

A

Pace of the run is varied to stress both the aerobic energy system due to its continuous nature

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15
Q

Fartlek training advantages (2)

A
  1. Improves stamina
  2. Improves recovery time
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16
Q

Fartlek training disadvantage

A

Easy to overdo

17
Q

Interval training

A

Intervals of high-intensity work are followed with recovery periods

18
Q

Interval training advantages (2)

A
  1. Versatile
  2. Enhance individuals speed and power components
19
Q

Interval training disadvantage

A

Increase chance of injury

20
Q

Circuit training

A

A series of exercises at a set of stations

21
Q

Circuit training advantages (4)

A
  1. Improves muscular endurance
  2. Improves heart health
  3. Time efficient
  4. Improves strength
22
Q

Circuit training disadvantages (3)

A
  1. Needs specialist equipment
  2. Require space
  3. Tiring
23
Q

Weight training

A

A series of resistance exercises

24
Q

Weight training advantages (3)

A
  1. Increased muscle size
  2. Reduced body fat
  3. Improves cardiovascular
25
Q

Weight training disadvantages (2)

A
  1. Risk of injury
  2. Imbalanced muscle development
26
Q

PNF stretching

A

Stretching technique utilized to improve muscle elasticity

27
Q

PNF training involves (4)

A

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

28
Q

PNF stretching advantages (2)

A
  1. Increased neuromuscular efficiency
  2. Increases flexibility
29
Q

PNF stretching disadvantages (2)

A
  1. Requires a partner
  2. Risk of lack in communication leading to injury
30
Q

Principles of SAQ (2)

A
  1. Involves being coached correct techniques for movements
  2. Involves progression exercises to improve motor abilities to do skills faster speeds/more accuracy
31
Q

Benefits of SAQ (4)

A
  1. Increased muscular power
  2. Improved kinaesthetic/spatial awareness
  3. Improved motor skills/techniques
  4. Improved reaction times

TFI Paper 1 (11 decks)

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