Methods of Training Flashcards
Anaerobic respiration
Respiration without oxygen.
Yields lactic acid from glucose.
Normally only involves a certain muscle group under high intensity for short periods of time to improve the ability of the muscles to work without enough oxygen. This is because the heart and lungs cannot supply enough oxygen fast enough for energy to be produced aerobically.
Aerobic respiration
Respiration with oxygen.
Yields carbon dioxide, water and energy (ATP).
Normally involves the entire body but mainly the cardio-respiratory system for long periods of time of moderate or low intensity to allow the oxygen to reach the working muscles in time.
5 main methods of training
Continuous Circuit Fartlek Interval Weight
Continuous training:
- how to carry it out
- effect on the body/components of fitness
- advantages and disadvantages
- Non stop exercise, involving working for a sustained period of time without rest
- improves cardiovascular fitness
- works effectively on the cardio respiratory system and aerobic fitness
- type of training is prone to plateauing and is very time consuming
- not much equipment needed
Circuit training:
- how to carry it out
- effect on the body/components of fitness
- advantages and disadvantages
- involves performing a set of exercises in a specific order; this is called a circuit
- can be designed to improve speed, agility, coordination, balance and muscular endurance
- the stations can be easily altered to affect the outcome of the session
- rest periods can be altered to change the amount of strain on the body
- can be use by a large number of people
- needs accurate planning
Interval training:
- how to carry it out
- effect on the body/components of fitness
- advantages and disadvantages
- Involves alternating between periods of hard exercise and rest
- improves speed and muscular endurance
- improves anaerobic fitness
- it is very prone to injury due to the very quick change in pace and contractions
- easily adjustable to suit the person’s needs
Weight training:
- how to carry it out
- effect on the body/components of fitness
- advantages and disadvantages
- uses weights to provide resistance to the muscles
- improves muscular endurance, strength and power
- can be altered to work on certain muscles and certain components of fitness. Ex. High weight and low reps improves muscular strength, low weight, high reps and sets improves muscular endurance and high weight and fast reps improve power.
- prone to injury due to heavy weights
- if technique is not correct it can do more harm than good
- special equipment needed
Fartlek training:
- how to carry it out
- effect on the body/components of fitness
- advantages and disadvantages
- involves varying the speed, distance, time and/or terrain over which you train
- it improves muscular endurance and cardiovascular endurance
- improves aerobic and anaerobic fitness
- it can be altered to running, biking, skiing etc.
- often hard to find an influential change in terrain
- hard to measure
Types of strength
Static
Dynamic
Explosive
Static strength
Happens when muscle/s aren’t changing length, used for holding the body still. Ex rugby players in a scrum.
Force is applied to a stationary object.
The ability of a muscle to exert a force without changing length.
Dynamic strength
Contracting and relaxing moving muscles for long periods of time. Ex rowing or cycling long distances.
Explosive strength/power
Quick bursts of maximum effort (anaerobic). Ex sprinting.
Training year
An athlete’s training load and activities will vary throughout the year. Each sport has its playing and closed seasons.
Includes, pre season, competition season and closed season
What is the pre season and what is done during it
Before the start of the competition season.
Works on preparing fitness and skills.
What is the competition season/peak season training and what is done during it
When most of the competitions occur.
Training loads will lighten and there will be more emphasis on skill, performance/game situations and fitness maintenance.
