improving performance Flashcards
what does aerobic training affect performance?
aerobic training engages and develops the aerobic system for energy supply.
what are the 3 training methods of aerobic training?
- continuous
- fartlek
- long interval
what is the continuous aerobic training method? what are the benefits of it and which sport would it best benefit?
continuous training is long-distance training at a continous pace for 40 minutes, meeting endurance athletes’ needs improving their cardiorespiratory endurance, muscular endurance, and improved vo2 max and lactate intolerance allowing them to work longer and harder.
sports: marathon runners, long-distance cyclists.
what is the fartlek aerobic training method? what are the benefits of it and which sport would it best benefit?
fartlek training is training at various distances, speeds of intensity. it demands endurance and is beneficial for team based sports as it reflects the game environment.
sports: AFL, netball, allowing athletes to build endurance and improve VO2 max during unpredictable game plays.
what is the long interval aerobic training method? what are the benefits of it and which sport would it best benefit?
long interval includes repetitions of high-intensity training followed by periods of recovery.
benefits include improved aerobic conditioning, builds endurance.
sports there are extended periods of work, followed by a form of rest before further exertion is required.
eg. basketball, AFL, netball.
name some safe and potential harmful training procedures for strength training:
equipment: regularly serviced equipment, ensuring all the cables are connected
technique: correct form and technique to ensure correct adaptations are made and not straining other muscles
rest: to avoid overtraining and injuries
hygiene: sweat towels to avoid contamination.
warm-up and cool down: to prepare the body and return the body to its pre-exercise state.
spotters: for safety.
name some safe and potential harmful training procedures for aerobic training:
warm-up and cool down, avoid overtraining, get medical clearance from a doctor and setting goals within ability, maintaining good nutrition and hydration to avoid overfatigue.
what are some adaptations to aerobic training and how are training adaptations measured and monitored?
aerobic adaptations include an increase in oxygen uptake and haemoglobin levels, improved storage of ATP and glycogen.
increase in oxygen uptake and haemoglobin levels can be measured and monitored with finger-prick blood test and vo2 max tests.
improved storage of ATP and glycogen can be measured and monitored with treadmill testing or shuttle run tests to measure how long an athlete can perform for without fatigue. this can be measured before training to compare measurements and repeated continously
what are flexibility adaptations? how are adaptations measured and monitored?
flexibility adaptations include an increased range or motion and flexibility. to measure and constantly monitor the adaptations of flexibility. the athlete should have measured their flexibility prior to training, so there is a starting base for coaches to monitor the athletes flexibility. this should be monitored through the sit and reach test, throughout so that improvements in flexibility can be seen.
