Method Of Training Flashcards
What is continuous training ?
This is a type of training which does not have any stoppages. This often is performed at a medium intensity and long duration.
What is plyometric training ?
This is where an athlete performs explosive movement at maximal intensity for a very short duration. This develops power and speed, and gives the athlete adequate rest in between sets.
What is the focus of plyometrics training ?
Develops power and speed
Rebound, eccentric muscular contractions and reactive strength development
What is the strength shortening cycle ?
The muscle action sequence when a rapid stretch(eccentric phase)of the muscle is immediately followed by a shortening (concentric phase)
What does PAM stand for?
P- Preloading/eccentric phase
A- amortisation phase
M- concentric/muscle contraction phase
What are the 3 components of fitness developed through weight training
Strength
Power
Muscular endurance
What percentage of 1RM would be used to develop power, muscular endurance and strength ?
Power- 80%
Strength-95%
Muscular endurance- 50-60%
What is interval training ?
What energy systems can be developed using this?
Interval training is any form of training with set recovery periods(periods of exercise followed by period of rest)
All system can be developed using this training technique
How does a 1:1 ratio builds lactic acid tolerance ?
When work and rest are equal, the body cannot fully remove clear lactate due to rest not being adequate, this causes for a build up, meaning there is a greater build up of lactate within the body
What is fartlek training and what does it mean ?
Fartlek is training where you vary the intensity, terrain and speed to stress the aerobic and anaerobic energy system.
Fartlek is a Swedish word and means “speed play”
What is important to mention in relation to Fartlek training?
Exact intensities
Distance covered
Any values e.g the intensity percentages
What sports will use fartlek training ?
Team sports e.g football and netball
What is circuit training ?
Type of physical training which uses stations which has a variety of exercises targeting different muscles groups as well as components of fitness.
These are often sports specific or fitness related
What components of fitness does continuous training develop?
Muscular endurance
Cardiovascular
Strength
Speed
Agility
Power
How many types of stretching are there ?
Please list them
There are 4:
Static(active or passive)
Dynamic
Ballistic
PNF
What is static stretching(active and passive)
Active- the ablity to stretch an antagonist muscle using the tension in the agonist muscle(independent )
Passive- the ability to hold a stretch using body weight or some external force( assisted by partner)
What is dynamic stretching ?
Stretching that involves moving parts of the body through a full range of motion in a smooth, controlled and deliberate manner.
What is ballistic stretching?
This is where you use rapid, bouncing movements that push a muscle or joint pasts its normal range of motion.(this is done by using the momentum of the body)
What is PNF stretching ?
This is where an individual performs a passive stretch with a partner and extends leg until tension is felt and dented by muscle spindle, then hold the stretch for 10 seconds, then do the original thing again and the range of movement will have increased
What is does SAQ stand for?
Speed
Agility
Quickness
Give an example of SAQ
A winger practicing quick, explosive sprints while dribbling the ball through cones to simulate evading defenders
What is the purpose of SAQ training
Improves acceleration, deceleration and multi directional movement
Enhances reaction time and decision making
Boost neuromuscular coordination
Develops functional strength and power
What does PNF stretching facilitate ?
Muscle inhibition
What must you do if method of training comes up ?
Provide examples of
Apply the principles of training
Evaluate the effectiveness of each method (pros and cons)
