Methods of Training Flashcards
training
muscular endurance
weight training
circuit training
HIIT
training
power
weight training
plyometric - eccentric muscle movement
training
flexibility
ciruit training
training
strength
weight training
circuit training
training
agility
circut training
training
reaction time
circuit training
training
cardiovascular endurance
continuous training
circuit training
training
speed
HIIT
weight training
circuit training
training
balance and coordination
circuit training
what is SPORT?
Specificity : -train specific type of fitness/muscle
Progression : body adapts to training
Overload : training raised to level higher (increase frequ, intensity,duration)
Reversibility: training is reduced –> muscle atrophy
Tedium : signs of boredom
what are the 4 principles of overload?
FITT
Frequency
Intensity :
- if aerobic training - 60-80%HR
- if anaerobic - 80-90% HR
Time : cardio should be at least 20mins / MUSCULAR is in reps
Type : useful /enjoyable
ad/dis
continous training
- whole body activity working at same pace from 30mins - 2hrs
AD: - improve stamina /aerobic capacity
- not much equip
- reduce body fat
DIS : - boring
- need motivation
- no anaerobic fitness
ad/dis
HIIT
- period of intense work with rest
AD: - combines anaerobic/aerobic
can be adapted for fitness
no special equip needed
DIS : boring
include rest
ad/dis
fartlek training
- excerise with changes of speed
AD: easily adapted
- good for sports with pace changes
DIS : cant see how hard they try
difficult to monitor effort
ad/dis
circuit training?
- performing series of excersises
AD: - adaptable
- can be specific to sport
- less boring
DIS : - takes time to set up
- alot of equip
ad/dis
weight training
AD: -improves muscular strength
- show progress
- muscle size/power increased
DIS : -expensive
- injury prone
- need specialist equip
ad/dis
plyometric training
- series of explosive movements to improve muscular power
AD: greater force created when muscel contracts
- provides more energy
- faster powerful movement
DIS : - great stress on muscles/joints
- no benefit for aerobic
what is the borg scale?
scale 6-20
RATE OF PERCIEVED EXERTION (rpe) - how hard you think you’re working
physiological/psycological benefit
warming up?
PHYSIO : - raised body temp/hr
- increases blood flow
- stretches muscles / avoid injury
PSYCO: prepare mentally
- focus mind
physiological/psycological benefit
cooling down?
PYSIO: reduce oxygen debt/lactic acid
- allows hr/blood flow to normal
- reduce injury
PSYCHO: - calming
- transition to normal acitvity
3 phases of warm up?
PULSE RAISER
DYNAMIC STRETCHES : increase flexibility
SKILL FAMILIARISATION : imitate actions/performance
phases of cool down?
light jog- decrease body temp/remove waste
static stretches: relax muscles
breathng excersises: aid relaxation
Benefit and cons of high altitude training
Benefit : more RBCs
Better cardio endurance
Last 2-3mths
Cons :
- muscle atrophy
Fatigue
Nauseas
Light head was
eg of plyometric excersises
sped bounce
clapping press ups
how can isotonic weight trainng be used for a named sport?
GYMNASTICS
large no.rep with light weight - improve endurance
small no. reps with heavier weights - improve dynamic strength
