Methods Of Training Flashcards
Intensity
How hard you work
1 RM is the Max weight that can only be lifted once, 10 RM- 10 times
Work time
How long you work
Recovery time
How long you recover
Repetition
A short burst of work or an exercise performed once
Set
Number of reps completed in a row before significant rest or recover period
Continuous steady pace training
Aerobic fitness
Continues work at a steady pace
Improves cardiovascular and respiratory system
Reduces resting heart rate
Time efficient and easy to follow
MHR
Male= 220-age
Female= 226-age
Fartlek
Swedish term and means speed okay
Involves continues training but includes working body at high intensities for varying periods of time
Periods of high intensity are followed by periods of recovery.
Good for games players
Athletes decide the speed so coaches can’t tell if they are working hard
Speed incline and terrain prevent tedium
Fartlek examples
40 min run with shorts bursts of fast running rpe of 9/10
Interval
Same as Fartlek only intensity, recovery time and number of reps are decided in advance
Circuit training
Working the body by doing a series of exercises in a sequence
Up to 15 stations with a set number of workout time
High intensity (anaerobic) rpe 9/10
Moderate (aerobic) rpe 7/10
Isotonic weight training
Involves a muscle or group of muscles working against a resistance whilst movement takes place
Isometric training
Involves a muscle or group of muscles working against a resistance but no movement is taking place. Eg plank or wall sit
Assault course type training
Works Muscles by getting over and under objects, carrying objects, climbing swinging and running
Develops muscular components
Static flexibility training
Slowly stretching the muscle to its limit and then holding it in this position for a time
Dynamic flexibility training (active/ballistic)
Bouncing, jerking or swinging body parts in order to put the muscle in a stretched position and produce greater muscle strength eg athletics (100m) swimming gymnastics
