Lesson 1: Sports Training: Aerobic and Anaerobic Flashcards
__ is characterized by having a low to
moderate intensity and needed for endurance and
recovery for the removal of lactic acid. Aerobic should
be rhythmical and prolonged and range the maximum
heart rate between 60 to 85 percent and usually use
large muscle groups.
Aerobic training
__ had high-intensity training and was needed for short,
explosive bursts of activity. Therefore, the percentage of maximum heart rate will be around
or close to 85 percent. Doing anaerobic training may improve muscular strength and lactic
acid tolerance.
anaerobic
__
●involves a series of
exercises that focus
on specific muscle
groups in the body
●involves the
overcoming of
resistance or load by
the use of a
machine or free
weights
●improves muscular
strength, endurance,
tone, and posture
●increases muscular
size, bone density,
and metabolic rate
Weight
training
__
●involves a series of
exercises or
activities with each
one taking place at a
different station
●each station
involves an exercise
aimed at a specific
muscle group in the
body
●muscle group
alternate between
work and recovery to
allow lactic acid and
dispersal
●opposing muscle
groups are worked
for balanced
●improves general
muscular strength,
endurance, muscle
tone, and posture
●increases bone
density, metabolic
rate and decreases
body fat percentage
Circuit
training
__
●involves alternating
between fixed
periods of exercise;
fixed periods of rest
for light exercise
●for recovery, careful
planning is needed
to match the
duration and
intensity of exercise
and recovery with
the level of fitness of
the individual
●running and
swimming are some
sports appropriate
and effective for this
method
Interval
Training
__
●the difference
between this and
interval is the
intensity and type
of exercise
●effective for sports
like running,
swimming, and
cycling
● improves anaerobic
and aerobic fitness;
increases metabolic
rate
●decreases body fat
percentage
FARTLEK
Training
__
●long, slow distance
exercise (LSD) at a
constant rate
without rest
●improves aerobic
fitness
●increases metabolic
rate and decreases
body fat percentage
Continuous
Training
__
●combination of skills
and fitness
●represents the actual
game
Pressure
Training.
__
The training to be conducted should be based on the chosen sport or activity. On any activity
or training, vary the types of muscles to be improved.
Example:
If your sports training is for basketball, you would probably focus your
training on endurance and power.
Specificity
__
The training should increase the intensity level from minimum to high in
order to improve and meet the extra demands for the body to adapt.
These can be done by increasing the intensity, frequency, and duration
of the activity.
Overload
__
When the body adapts to the training going to a new level
of fitness, it is said that there is progress. It can be
achieved through a gradual increase in intensity to create
an overload. According to a source, there is an important
information regarding the progression of an athlete.
Progression
__
Likewise, the effects of training are considered to be
reversible or changeable. If exercise is reduced in intensity or
stopped completely, the benefits can be quickly lost.
Reversibility
__ set in after about one week. Strength and speed are gradually lost with
muscles losing their tone and size, or known as atrophy.
Deteriorations
Deteriorations set in after about one week. Strength and speed are gradually lost with
muscles losing their tone and size, or known as __.
atrophy
Safety Precautions and Tips before designing and conducting sports training.
- Get your Maximum Heart Rate (MHR) and Training Heart Rate (THR)
- Warming up prepares the body for the activity\
- Conducting a Cooling Down
- Wearing appropriate attire, specifically shoes.
THR = MHR × Desired Range
MHR Method
THR = (MHR – RHR) × Desired Range + RHR
THRR Method
A. __
It should be lightweight, with gel cushioning and gum rubber soles.
Volleyball
B. __
Wear footwear with spikes or rubber soles.
Cricketers
C. __
The sports scientists at the University of Utah pointed out that, on average, basketball
players switch direction every two seconds and run 105 short sprints every game.
Therefore, basketball shoes should absorb shocks, provide ankle stability with the
flexibility to allow players to move laterally, and support the feet more than running shoes
do.
Basketball
D. __
Mostly wear shoes with spikes or rubber soles.
Golf
E. __
Runners wear footwear with rubber soles. Footballers wear boots with studs.
Track runner
Tight Shoes can cause three problems;
1. , also known as callouses, is a result of the feet pressed hard against the shoes.
Corns
- usually occur when shoes are new.
Blisters
