methods of training Flashcards
what is continuous training
training which there is no rest or break and which almost exclusively is aerobic in nature
intensity may be varied by adjusting the pace
involves long periods of exercise
aerobic training improves Vo2 max
advantages of continuous training
improves Vo2 max
improves aerobic capacity
improves sub-maximal aerobic capacity
doesnt require equipment
highly suitable for fat burning metabolism
can be sport specific
less chance of injury because lower intensity workloads
disadvantages of continuous training
lead to tedium
may not be sport specific
could lead to injury due to repetitions
takes up a lot of time
what is interval training
which involves shot intensity exercise followed by periods of rest
training exercise are repeated ad grouped into blocked with rest relief between sets
can manipulate to mirror performers specific sport
fitter people will revoker more quickly
advantages of interval training
versatile training method since it can be used in most activities
work both aerobic and anaerobic systems
enhance fitness
burns calories
disadvantages of interval training
can lead to over training
takes more time to complete session n
require high levels of motivation
effects of interval training on the PC component
increased PC and ATP stores in muscle cells
improves the ability to provide O2
what is plyometric training
power training
involving eccentric a=to concentric actions at 100% effort
design to improve elastic strength and power
3-5 sets with 3-10 repetitions with medium recovery 1-3 minutes
advantages of plyometric training
best method to improve power
keeps performer engaged
what are disadvantages of plyometric training
injury
equipment
what are the two types of flexibility
static
dynamic
what is static flexibility
he range of movement about a joint which is held in a fixed position
what is dynamic flexibility
the range of motion during a rapid movement
what are the two types of static stretching
active
passive
what is active static stretching
slow stretching in which the flexibility is achieved using the athletes own muscles with no external assistance
what is passive static stretching
slow stretching which is assisted by a partner or external agent to push the athletes to the end point
what is a form of dynamic stretching
ballistic
what is ballistic dynamic stretching
rapid stretching movements in which contractions of an agonist force the antagonist to lengthen resulting in muscle damage beyond its normal range of motion
what is proprioceptive neuromuscular facilitation (PNF) stretching
stretching followed by isometric contraction followed by further stretching- during the process proprioceptors are made less active hence allowing further stretching.
firstly the muscle is passively stretched generally via external force, the muscle then rehear the passive stretching beyond the original list of the range of motion.
advantages of (PNF)
best way to improve flexibility
disadvantages of PNF
need another person to perform these stretches
only targets one component of fitness
what is a compound movement in weight training
exercise that use more than one joint
what is a simple movement in weight training
exercise that use on joint
what is the definition of maximum strength
the maximal force that can be produced in a single contraction
how do we train maximum strength
case weight training strength exercises
3-5 etude of low reps high loading
up to 2-3 mins rest reel between sets
what is the definition of explosive strength
the ability to produce a great amount of force as rapidly as possible
how to train for explosive strength
single efforts at 100% effort
with full revert ret relief 1-10 mins
what is the definition of static strength
the amount of force a muscle can produce when it length remains unchanged
how to train static strength
single repetitions static exercises at maximum intensity for effort of 10 secs
with 60 seconds rest relief between efforts
what is the definitions of dynamic strength
the strength generated during movement and when the muscle changes length
how to train dynamic strength
choses weight training movements made at full speed- near spot demand
3-5 sets of 4-10 reps with short recovery 1-2mins
advantages if weight training
can be sport specific
trains CV system, muscular strength, strength endurance
easy to measure improvements
gain muscle mass
loose body fat
disadvantages of weight training
access to equipment
safety
chronic injuries though repetitive impact
expensive
what does SAQ stand for
speed
agility
quickness training
what is SAQ training
involves a number of different exercises which use agility as the main theme
with precision and speed of foot placement
uses ladders or small hurdles
what is the aim of SAQ training
improve
speed
agility
co-ordination
what are the advantages of SAQ training
develops neuromuscular patterns can link to specific sport requirements
give an extra agility element to performs whose main requirement is endurance or strength
disadvantages of SAQ training
a lot of time is required for full involvement of these exercises
precision and focus are required to perform movements
what is functional stability training (core)
usually a number of different exercises working the basic trunk muscles
what muscles does functional stability training involve
transversus abdominus, obliques, quadraturs lumborum, erector spinae
what does functional training help with
basic posture
balance
co-ordination
advantages of function stability training
improves development and power of various muscles within the trunk cavity
can be sport specific
gives variety to the necessary exercises available to this area of the body
attacks the suberperipheral musculature not covered by other exercises
what are the disadvantages of functional stability training
a lot of time required for involvement of these exercises
sometimes not necessary for excellent performance in a sport
what is fartlek training
pace varied from spirnting to jogging
this is combined form of continuous and interval training
normally performed in the countryside
over 45mins
can include all round body exercises between running bouts
advantages of fartlek training
games players where the demands of theme are constantly changing
develops both aerobic and anaerobic capacities
disadvantages of fartlek training
possibly of ankle injuries if performed on traditional terrain such as woodland paths
higher intensities may increase risk of injury
what does speed training aim to improve
intended to increase fast twitch fibre recruitment
speed of neural pathway transmissions
synchronous firing of motor neurones
hence increase motor neurone excitability within skeletal muscles
what are the different types of speed training
hollow sprints
repetitions sprints
acceleration sprints
resistant sprints
assisted sprints
what are hollow sprints
consist of alternating sprint with a jog
what are repetition sprints
maximal effort, short duration sprints, with 60sec recovery
what are acceleration sprints
build up speed over a set distance, followed by the maintenance of speeds over a set distance
normally starting from low position
what are resistance sprints
use external resistance such as harness, towing a tyre
what are assisted sprints
over speed uses a variety of methods such as downhill spinning and bungee cords
advantages of speed training
easy
fun
disadvantages of speed training
likely to cause muscular damage- in quads
what is cross training
refers to athletes training in sports other than the one athlete competes in, with a goal of improving overall performance
advantages of cross training
can be use to address physical and psychological weakness of performer
prevents boredom and burnout
could prevent injury by correcting muscular imbalances
disadvantages of cross training
need other specialist coach to advise on suitability and training programme for other sports
may need additional facilities
what is circuit training
use any exercises which can be performed for many repetitions
work in pairs and complete
then move onto the next exercise in a circuit
advantages of circuit training
games players
develops both aerobic and anaerobic
any number of people can do it
what is altitude training
utilities some of the adaptations produced in gather body by living at altitude
what does altitude training improve
sporting performance
best effects occur within 3-4 days of return from altitude training at altitude uses the face that the body will creates more haemoglobin
why do aerobic athletes train at altitudes
sport scientists then found that the people could attain some of the benefits of lifetime at altitude
by training at altitude for relatively short periods of time
what is acclimatisation in altitude training
uses the fact that the human body will adapt to the conditions in which it finds itself
by making changes to the systems and organs in the body
what are the effects of altitude
low o2 pressure
reduces 02 in haemoglobin at 94%
4% less o2 available
athletes have to work harder for same results
hypoxia state of low oxygen
what is reduced oxygen pressure
reduced o2 carrying capacity of haemoglobin and can produce hypoxia
effects of reduced oxygen pressure
hypoxia stimulates central and peripheral chemoreceptors
causes increase in frequency and tidal volume during the first week in residence
what are the aerobic adaptation produced by altitude training
increase haemoglobin concentration
increased muscle myoglobin
increase muscle cell mitochondria
increase oxidative enzymes in mitochondria
improves working capacity of muscles
improved aerobic performance
what are the reversible physiological adaptation benefits of altitude training
increase haemoglobin
increased myoglobin
increased mitochondria
increased in oxidative enzymes
risks of altitude training
hypoxia
altitude sickness
what are hyperbaric chambers
use dwellings places which use low oxygen environments to stimulate altitude
an athlete will live and sleep in hyperbaric chambers situated at sea level and will train exercise outside the chamber
sleep high train low
elevates EPO,red blood cells
used by distance runners, triathletes, cyclists
