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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 static 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

what is a compound movement in weight training

A

exercise that use more than one joint

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23
Q

what is a simple movement in weight training

A

exercise that use on joint

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24
Q

what is the definition of maximum strength

A

the maximal force that can be produced in a single contraction

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25
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
26
what is the definition of explosive strength
the ability to produce a great amount of force as rapidly as possible
27
how to train for explosive strength
single efforts at 100% effort with full revert ret relief 1-10 mins
28
what is the definition of static strength
the amount of force a muscle can produce when it length remains unchanged
29
how to train static strength
single repetitions static exercises at maximum intensity for effort of 10 secs with 60 seconds rest relief between efforts
30
what is the definitions of dynamic strength
the strength generated during movement and when the muscle changes length
31
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
32
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
33
disadvantages of weight training
access to equipment safety chronic injuries though repetitive impact expensive
34
what does SAQ stand for
speed agility quickness training
35
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
36
what is the aim of SAQ training
improve speed agility co-ordination
37
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
38
disadvantages of SAQ training
a lot of time is required for full involvement of these exercises precision and focus are required to perform movements
39
what is functional stability training (core)
usually a number of different exercises working the basic trunk muscles
40
what muscles does functional stability training involve
transversus abdominus, obliques, quadraturs lumborum, erector spinae
41
what does functional training help with
basic posture balance co-ordination
42
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
43
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
44
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
45
advantages of fartlek training
games players where the demands of theme are constantly changing develops both aerobic and anaerobic capacities
46
disadvantages of fartlek training
possibly of ankle injuries if performed on traditional terrain such as woodland paths higher intensities may increase risk of injury
47
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
48
what are the different types of speed training
hollow sprints repetitions sprints acceleration sprints resistant sprints assisted sprints
49
what are hollow sprints
consist of alternating sprint with a jog
50
what are repetition sprints
maximal effort, short duration sprints, with 60sec recovery
51
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
52
what are resistance sprints
use external resistance such as harness, towing a tyre
53
what are assisted sprints
over speed uses a variety of methods such as downhill spinning and bungee cords
54
advantages of speed training
easy fun
55
disadvantages of speed training
likely to cause muscular damage- in quads
56
what is cross training
refers to athletes training in sports other than the one athlete competes in, with a goal of improving overall performance
57
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
58
disadvantages of cross training
need other specialist coach to advise on suitability and training programme for other sports may need additional facilities
59
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
60
advantages of circuit training
games players develops both aerobic and anaerobic any number of people can do it
61
what is altitude training
utilities some of the adaptations produced in gather body by living at altitude
62
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
63
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
64
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
65
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
66
what is reduced oxygen pressure
reduced o2 carrying capacity of haemoglobin and can produce hypoxia
67
effects of reduced oxygen pressure
hypoxia stimulates central and peripheral chemoreceptors causes increase in frequency and tidal volume during the first week in residence
68
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
69
what are the reversible physiological adaptation benefits of altitude training
increase haemoglobin increased myoglobin increased mitochondria increased in oxidative enzymes
70
risks of altitude training
hypoxia altitude sickness
71
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

PE (66 decks)

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