IP C.Q.1 Flashcards
What are the methods of Aerobic training
Continuous, Fartleck and long interval
Define continuous training
Steady state method lasting more than 20 minutes in the aerobic training zone (60-80% MHR)
Explain continuous training
*most common & effective in improving aerobic capacity, cardiorespiratory and muscular endurance
Example continuous training
Marathon runner continuously runs for 1hr 3x a week in aerobic training zone (60-80% MHR)
Define Fartleck training
‘Speed play’ combination of continuous and interval training
Explain Fartleck training
*variations in intensity + continuous nature stresses both energy systems.
*improves aerobic capacity
Example Fartleck
Middle distance runner, sand hills
Define long interval training
Repetitions of higher intensity work with periods of rest
Explain long interval
*repeated intervals = rep
*group of reps = set
*work phases range from 2-5 minutes followed by rest period of 30sec
Example long interval
5min work : 30 second rest running repeat for 30-40min to challenge aerobic system
What are the measures for aerobic fitness
Beep test and 2k time trial
Define beep test
Athlete runs between 2 points 20m apart, time allowed decreases progressively
Explain beep test
*measures aerobic capacity and cardiovascular endurance
*used in sports requiring high aerobic fitness
Example beep test
Soccer player pre and post season
Define 2k time trial
Cover 2k as fast as possible
Explain 2k time trial
*challenges aerobic and anaerobic systems
*balance between pace and effort
*tests aerobic capacity (ability to use oxygen efficiently)
Example 2k time trial
AFL player before and after pre season
What are the safe and harmful training procedures for aerobic?
Safe: fitness professionals (pt’s) provide fitness appraisals to ensure athlete safety
Harmful: overuse injuries (e.g. shin splints), important to provide rest periods
What are the methods of anaerobic training
Short interval, plyometrics and weight/resistance training
Define weight/ resistance training
Power is a function of speed and strength, greater strength means more power potentially developed
Explain weight / resistance
*must incorporate max strength & power development
*must be explosively to increase rate of force and recruit fast-twitch muscle fibres
Example weight / resistance
Clean & jerk
Define plyometrics
Stretch-shortening cycle causing stretch reflex during eccentric phase meaning enhanced power during concentric contraction.
Explain plyometrics
*is a muscle is stretched before it is shortened it will contract more forcefully
*elastic recoil means more power
Example plyometrics
Box jumps
Define short interval
Shorter work efforts at max intensity with longer rest
Explain short interval
*improves efficiency and recruitment of fast twitch muscle fibres causing increased speed and power
What are the tests for anaerobic fitness
Power: vertical jump, standing long jump, seated medicine ball throw
Speed: 20/40/100m sprint, ergonomic exercise bike testing
*tests measuring speed and power are sport specific and can be conducted in laboratory environments
What are the safe and harmful anaerobic training procedures
Anaerobic training more dangerous due to high intensities and high velocity movements
*large amounts of stress
*minor mistakes can cause serious injuries
E.g athletes must have proper form progress slowly and wear correct footwear to prevent injury
