methods of training Flashcards
what is continuous training
concentrates on developing endurance which places stress on the aerobic energy system
how does continuous training work
working continuously at the same intensity
involves exercise without rest intervals
what does flexibility training do
it can increase the resting length of tendons,ligaments and muscle tissue surrounding a joint
why does flexibility training increase resting length
due to greater elasticity and results in an increase in range of movement around a joint
what is a negative impact of flexibility training
extreme flexibility can stretch ligaments which can lead to a lack of stability
what are the different types of stretching
static (active or passive)
dynamic
proprioceptive neuromuscular facilitation
what is active static stretching
the ability to stretch an antagonist muscle using only the tension in the agonist muscle
what is passive static stretching
the ability to hold a stretch using body weight or some other external force
what is dynamic stretching
the ability to perform active movements within the full range of movement in the joint
what are the 3 components of fitness that can be developed through weight training
strength
power
muscular endurance
how does an athlete develop power
working at 80% of their 1 rep max
how does an athlete improve muscular endurance
lifting less weight for a high number of reps
what is fartlek training
varying the pace of the run to stress both the aerobic and anaerobic energy systems
sessions last about 40minutes
intensity ranges from low to high
what is interval training
periods of work that are interspersed with recovery periods
what are the 4 main variables used in interval training
duration of work interval
intensity/speed of work interval
duration of recovery period
number of work intervals and recovery periods
what should an athlete consider before designing circuit training
energy systems
order of exercises
fitness level
sport specific
what does plyometrics help to develop
power and speed
what does plyometics invovle
high intensity explosive activity
what kind of muscle fibre type is used during plyometrics
fast twitch muscle fibres
what happens if an eccentric contraction precedes a concentric contraction
there is a greater amount of force
what are the 3 phases of the stretch shortening cycle
pre-loading/eccentric phase
amortisation phase
concentric/muscle contraction phase
