methods of training

Question 1

what is continuous training

Answer 1

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

Question 2

advantages of continuous training

Answer 2

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

Question 3

disadvantages of continuous training

Answer 3

lead to tedium
may not be sport specific
could lead to injury due to repetitions
takes up a lot of time

Question 4

what is interval training

Answer 4

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

Question 5

advantages of interval training

Answer 5

versatile training method since it can be used in most activities
work both aerobic and anaerobic systems
enhance fitness
burns calories

Question 6

disadvantages of interval training

Answer 6

can lead to over training
takes more time to complete session n
require high levels of motivation

Question 7

effects of interval training on the PC component

Answer 7

increased PC and ATP stores in muscle cells
improves the ability to provide O2

Question 8

what is plyometric training

Answer 8

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

Question 9

advantages of plyometric training

Answer 9

best method to improve power
keeps performer engaged

Question 10

what are disadvantages of plyometric training

Answer 10

injury
equipment

Question 11

what are the two types of flexibility

Answer 11

static
dynamic

Question 12

what is static flexibility

Answer 12

he range of movement about a joint which is held in a fixed position

Question 13

what is dynamic flexibility

Answer 13

the range of motion during a rapid movement

Question 14

what are the two types of stative stretching

Answer 14

active
passive

Question 15

what is active static stretching

Answer 15

slow stretching in which the flexibility is achieved using the athletes own muscles with no external assistance

Question 16

what is passive static stretching

Answer 16

slow stretching which is assisted by a partner or external agent to push the athletes to the end point

Question 17

what is a form of dynamic stretching

Answer 17

ballistic

Question 18

what is ballistic dynamic stretching

Answer 18

rapid stretching movements in which contractions of an agonist force the antagonist to lengthen resulting in muscle damage beyond its normal range of motion

Question 19

what is proprioceptive neuromuscular facilitation (PNF) stretching

Answer 19

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.

Question 20

advantages of (PNF)

Answer 20

best way to improve flexibility

Question 21

disadvantages of PNF

Answer 21

need another person to perform these stretches
only targets one component of fitness

Question 23

what is a compound movement in weight training

Answer 23

exercise that use more than one joint

Question 24

what is a simple movement in weight training

Answer 24

exercise that use on joint

Question 25

what is the definition of maximum strength

Answer 25

the maximal force that can be produced in a single contraction

Question 26

how do we train maximum strength

Answer 26

case weight training strength exercises
3-5 etude of low reps high loading
up to 2-3 mins rest reel between sets

Question 27

what is the definition of explosive strength

Answer 27

the ability to produce a great amount of force as rapidly as possible

Question 28

how to train for explosive strength

Answer 28

single efforts at 100% effort
with full revert ret relief 1-10 mins

Question 29

what is the definition of static strength

Answer 29

the amount of force a muscle can produce when it length remains unchanged

Question 30

how to train static strength

Answer 30

single repetitions static exercises at maximum intensity for effort of 10 secs
with 60 seconds rest relief between efforts

Question 31

what is the definitions of dynamic strength

Answer 31

the strength generated during movement and when the muscle changes length

Question 32

how to train dynamic strength

Answer 32

choses weight training movements made at full speed- near spot demand
3-5 sets of 4-10 reps with short recovery 1-2mins

Question 33

advantages if weight training

Answer 33

can be sport specific
trains CV system, muscular strength, strength endurance
easy to measure improvements
gain muscle mass
loose body fat

Question 34

disadvantages of weight training

Answer 34

access to equipment
safety
chronic injuries though repetitive impact
expensive