Methods of Training Flashcards
continuous training (3)
- predominantly develops the aerobic system
- working continuously at the same intensity
- endurance athletes: marathon runners, road cyclists, tri-athletes
how can intensity be increased to increase aerobic fitness? (3)
- increase pace (from 8kmph to 10kmph)
- adding uphill sections
- training above the aerobic threshold but below the anaerobic threshold
how can knowledge of an individual’s thresholds be achieved? (2)
- heart rate zones
- use of borg scale
what is the karvonen principle?
takes into account an individual’s fitness level via use of their resting heart rate
how is the karvonen principle calculated? (4)
- calculate resting heart rate
- calculate maximum heart rate (220-age)
- lower limit
= resting + 0.60 (MHR - RHR) - upper limit
= resting + 0.80 (MHR - RHR)
what is the borg scale? (3)
- a simple method of rating perceived exertion (RPE)
- used to measure a performer’s level of intensity during training
- assign numbers based on how you feel
plyometrics (3)
- develops power and speed with high intensity, explosive activities
- hopping, bounding, skipping
- usually no more than 10 seconds with a rest period to allow near full recovery
describe what the stretch shortening cycle (SSC) is?
refers to the muscle action sequence where a rapid eccentric (lengthening) phase of the muscle is immediately followed by a concentric (shortening) phase
what does the stretch shortening cycle (SSC) enhance?
why can it enhance this?
- the force produced by the muscle
- because of the stored elastic energy and muscle reflexes
list the three phases of the stretch shortening cycle (SSC)
P.A.M
Pre-loading
the muscle is pre-stretched under tension, storing potential energy
Amortisation
the change-over between the eccentric and concentric phase
needs to be short / rapid so elastic energy is not lost
Muscle-shortening
the stored energy is released, and the muscle contracts to produce force
weight training (3)
three components of fitness that can be developed: strength, power, muscular endurance
-
if maximum strength = goal
necessary to lift weights with low repetitions -
if power = goal
working at around 80% of the athlete’s 1 rep max -
if muscular endurance = goal
both the sets and reps are higher than in strength training
far less weight is lifted
the recovery period between sets is constantly reduced to stress the working muscles
interval training (2)
- any form of training with a set recovery period built into the session
- can develop any energy system depending on the intensity and duration
interval training for aerobic fitness (2)
- the athlete would be working very close to their anaerobic threshold
- predominant energy system being stressed = aerobic
interval training for speed (2)
- it is vital that 100% effort is put into the training
- and therefore vital that sufficient recovery time is given to allow full replenishment of CP.
fartlek (2)
“speed play”
- vary the pace of the run to stress both the aerobic and anaerobic energy systems
- improves VO2-MAX and the recovery process
circuit training (3)
- involves a series of exercises, performed one after the other
- can improve multiple components of fitness and be adapted to suit various sports
- typically consist of 6 to 12 stations
list the four types of stretching for flexibility and mobility to training
static (passive or active)
dynamic
ballistic
proprioceptive neuromuscular facilitation
static stretching (2)
active
the ability to stretch an antagonist muscle using only the tension in the agonist
passive
the ability to hold a stretch using body weight or some other external force
ballistic stretching (2)
- involves rapid, bouncing movements that push a muscle or joint past its normal range of motion
- less commonly recommended due to the higher risk of injury
describe the process of proprioceptive neuromuscular facilitation (PNF) (9)
- the individual performs a passive stretch; extend the leg until tension is felt
- muscle spindle detects a change of muscle length
- isometric contraction is then performed for 10 seconds
- golgi tendon organ detects increased muscle tension
- sends an inhibitory signal to the CNS
- overrides muscle spindle
- delays stretch reflex
- further relaxation of the target muscle
- allows for greater passive stretch
SAQ
- develops an athlete’s ability to move quickly, change direction efficiently, and accelerate or decelerate with control
what are the advantages of SAQ? (2)
- enhances reaction time and decision making speed
- boosts neuromuscular co ordination by teaching the body to recruit muscles more efficiently
name the five phases of designing a training programme
- health check
- fitness testing of the specific components
- set goals/targets for improvement
- planning and carrying out the training programme
- re testing
