Mehods of Training Flashcards
What is continuous steady pace training?
Used to develop aerobic fitness. Involves continuous work at a steady rate. Once the heart rate reaches a desired intensity (%MHR) it is then maintained at that intensity for a period of time.
What is Fartlek training?
Swedish work for “speed play”. Mainly to develop aerobic fitness but also some anaerobic. Involves continuous training but includes working the body at high intensities for varying periods of time. Periods of high intensity is followed by periods of recovery (not stopping). Intensities and times are decided during training
What is interval training?
Used to develop aerobic or anaerobic. Involves alternating periods of high intensity work with periods of recovery, recovery time and number of reps are decided in advance.
What is circuit training?
Used to develop aerobic and anaerobic. Consists of a number of exercises being done in a sequence with a break between each exercise. If exercises are high intensity the circuit will develop anaerobic but moderate intensity would develop aerobic.
Another way to use circuit training?
Could be used to develop muscular endurance. Body weight exercises such a press ups, sit ups and star jumps will develop muscular endurance (moderate RPE). To do muscular strength you need to have a higher RPE which means exercise ps must be harder.
How to develop muscular power through circuits?
You need plyometric exercises which require explosiveness. E.g. squat thrusts, squat jumps, press ups with clap and sit ups.
What is isotonic weight training?
Involves working a muscle, or group of muscles, against a resistance (a weight) where movement of body parts takes place e.g. a bicep curl
What does RM mean?
Repetition maximum - the maximum weight can be lifted a certain number of times.
1RM = maximum weight can be lifted once
15RM = maximum weight can be lifted 15 times
What is isometric training?
Involves a muscle or group of muscles working against a resistance but no movement of body parts take place. Limited to developing muscular endurance and muscular strength
What is static flexibility?
Involves slowly stretching muscle to its limit and holding it.
Active flexibility- you provide the force to stretch the muscle
Passive flexibility- another person provided the force
What is dynamic flexibility training?
Also known as active or ballistic. Often used in warm ups before a game. Involves bouncing or swinging
