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methods of training Flashcards

1
Q

what is continuous training

A

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

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2
Q

advantages of continuous training

A

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

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3
Q

disadvantages of continuous training

A

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

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4
Q

what is interval training

A

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

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5
Q

advantages of interval training

A

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

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6
Q

disadvantages of interval training

A

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

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7
Q

effects of interval training on the PC component

A

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

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8
Q

what is plyometric training

A

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

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9
Q

advantages of plyometric training

A

best method to improve power
keeps performer engaged

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10
Q

what are disadvantages of plyometric training

A

injury
equipment

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11
Q

what are the two types of flexibility

A

static
dynamic

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12
Q

what is static flexibility

A

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

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13
Q

what is dynamic flexibility

A

the range of motion during a rapid movement

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14
Q

what are the two types of stative stretching

A

active
passive

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15
Q

what is active static stretching

A

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

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16
Q

what is passive static stretching

A

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

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17
Q

what is a form of dynamic stretching

A

ballistic

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18
Q

what is ballistic dynamic stretching

A

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

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19
Q

what is proprioceptive neuromuscular facilitation (PNF) stretching

A

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.

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20
Q

advantages of (PNF)

A

best way to improve flexibility

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21
Q

disadvantages of PNF

A

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

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22
Q
A
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23
Q

what is a compound movement in weight training

A

exercise that use more than one joint

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24
Q

what is a simple movement in weight training

A

exercise that use on joint

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25
Q

what is the definition of maximum strength

A

the maximal force that can be produced in a single contraction

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26
Q

how do we train maximum strength

A

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

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27
Q

what is the definition of explosive strength

A

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

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28
Q

how to train for explosive strength

A

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

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29
Q

what is the definition of static strength

A

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

30
Q

how to train static strength

A

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

31
Q

what is the definitions of dynamic strength

A

the strength generated during movement and when the muscle changes length

32
Q

how to train dynamic strength

A

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

33
Q

advantages if weight training

A

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

34
Q

disadvantages of weight training

A

access to equipment
safety
chronic injuries though repetitive impact
expensive

35
Q

what does SAQ stand for

A

speed
agility
quickness training

36
Q

what is SAQ training

A

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

37
Q

what is the aim of SAQ training

A

improve
speed
agility
co-ordination

38
Q

what are the advantages of SAQ training

A

develops neuromuscular patterns can link to specific sport requirements
give an extra agility element to performs whose main requirement is endurance or strength

39
Q

disadvantages of SAQ training

A

a lot of time is required for full involvement of these exercises
precision and focus are required to perform movements

40
Q

what is functional stability training (core)

A

usually a number of different exercises working the basic trunk muscles

41
Q

what muscles does functional stability training involve

A

transversus abdominus, obliques, quadraturs lumborum, erector spinae

42
Q

what does functional training help with

A

basic posture
balance
co-ordination

43
Q

advantages of function stability training

A

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

44
Q

what are the disadvantages of functional stability training

A

a lot of time required for involvement of these exercises
sometimes not necessary for excellent performance in a sport

45
Q

what is fartlek training

A

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

46
Q

advantages of fartlek training

A

games players where the demands of theme are constantly changing
develops both aerobic and anaerobic capacities

47
Q

disadvantages of fartlek training

A

possibly of ankle injuries if performed on traditional terrain such as woodland paths
higher intensities may increase risk of injury

48
Q

what does speed training aim to improve

A

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

49
Q

what are the different types of speed training

A

hollow sprints
repetitions sprints
acceleration sprints
resistant sprints
assisted sprints

50
Q

what are hollow sprints

A

consist of alternating sprint with a jog

51
Q

what are repetition sprints

A

maximal effort, short duration sprints, with 60sec recovery

52
Q

what are acceleration sprints

A

build up speed over a set distance, followed by the maintenance of speeds over a set distance
normally starting from low position

53
Q

what are resistance sprints

A

use external resistance such as harness, towing a tyre

54
Q

what are assisted sprints

A

over speed uses a variety of methods such as downhill spinning and bungee cords

55
Q

advantages of speed training

A

easy
fun

56
Q

disadvantages of speed training

A

likely to cause muscular damage- in quads

57
Q

what is cross training

A

refers to athletes training in sports other than the one athlete competes in, with a goal of improving overall performance

58
Q

advantages of cross training

A

can be use to address physical and psychological weakness of performer
prevents boredom and burnout
could prevent injury by correcting muscular imbalances

59
Q

disadvantages of cross training

A

need other specialist coach to advise on suitability and training programme for other sports
may need additional facilities

60
Q

what is circuit training

A

use any exercises which can be performed for many repetitions
work in pairs and complete
then move onto the next exercise in a circuit

61
Q

advantages of circuit training

A

games players
develops both aerobic and anaerobic
any number of people can do it

62
Q

what is altitude training

A

utilities some of the adaptations produced in gather body by living at altitude

63
Q

what does altitude training improve

A

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

64
Q

why do aerobic athletes train at altitudes

A

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

65
Q

what is acclimatisation in altitude training

A

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

66
Q

what are the effects of altitude

A

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

67
Q

what is reduced oxygen pressure

A

reduced o2 carrying capacity of haemoglobin and can produce hypoxia

68
Q

effects of reduced oxygen pressure

A

hypoxia stimulates central and peripheral chemoreceptors
causes increase in frequency and tidal volume during the first week in residence

69
Q

what are the aerobic adaptation produced by altitude training

A

increase haemoglobin concentration
increased muscle myoglobin
increase muscle cell mitochondria
increase oxidative enzymes in mitochondria
improves working capacity of muscles
improved aerobic performance

70
Q

what are the reversible physiological adaptation benefits of altitude training

A

increase haemoglobin
increased myoglobin
increased mitochondria
increased in oxidative enzymes

71
Q

risks of altitude training

A

hypoxia
altitude sickness

72
Q

what are hyperbaric chambers

A

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

PE (49 decks)

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