Methods Of Training Flashcards
Give some Types of training for developing aerobic or anaerobic
Running
Cycling
Swimming
Rowing
Give some training types for developing muscular fitness
Sit ups
Press ups
Star jumps
Define intensity
How hard you work
Define work Time
How long you work
Define recovery time
How long you recover
Define repetition
A short burst of work or an exercise performed once
Define set
The number of religions completed in a row before a significant rest/recovery period is taken
Give the work to rest ratio for interval training
2:1
Give the work to rest ratio for harder exercise
1:4
What are the 4 methods for training aerobic or anaerobic fitness
Continuous Steady Pace (CSP)
Fartlek training
Interval training
Circuit training
What is CSP
Used for aerobic fitness
Involves continuous work at a steady rate. Once the heart rate reaches the desired intensity (%MHR) it is then maintained at that intensity for a period of time (usually 30 mins +)
Give some examples of CSP in sports
Games player Long distance runners Endurance cyclers/swimmers Boxers Fitness for health
What are the advantages of CSP
Good for big groups of people
Very specific to endurance performers
Easy to monitor improvements
Used a lot in preparation of games players throughout preseason
Disadvantages of CSP
Boring
No skill work
Will have to add sprints of games played
How to avoid tedium when training CSP
Different environments
With different people
With music
What is fartlek training
Swedish work for speed play
Mainly used to develop aerobic fitness but some anaerobic benefit also. Beneficial for players in team games
Disadvantages of fartlek
Athlete decides on speed
They don’t know how hard they are working
If person isn’t feeling well eg tedium, lack of motivation it’s a waste of time as mo improvement
Describe the CSP graph
Goes up a little then plateaus for a while before dropping back to normal
Describe the graph for fartlek
Up and down randomly
What is interval training
Can be used to develop aerobic or anaerobic fitness
Intensity, recovery time and number of reps decided in advance
Example of interval training
Run 200m in 25 seconds, followed by 2 minutes recovery x 5 times
Describe the graph for interval training
Equal periods of high intensity
Each raise in intensity is a rep
If all are equal then it is interval
advantages of interval training
Good for cycling, swimming
Very adaptable
Can be made specific for many different sports
How to vary interval training
Different distance/intensity/time to reflect training goal
Disadvantages of interval training
Could be tedium
Have to have knowledge to plan session
What is RPE
Rate of Perceived Exhaustion
Give the stats for an aerobic interval training session
Intensity- 70-90% MHR/ RPE 8/10 Time - 90 seconds approx Repetitions - 15-20 Work to rest ratio - 1:1 Sets - 2 Rest between sets - short
Give the stats for an anaerobic interval training session
Intensity + 90% MHR/ RPE 9 or 10/10 Time - 30 seconds approx Repetitions - 3-4 Work to rest ratio - 1:4 Sets - 4 Rest between sets - longer
What is circuit training
Can be used to develop aerobic or anaerobic fitness
Consists of a number of exercises being done in a sequence with a break between each exercise. This = one circuit. A break can be taken before repeating the circuit again
Normally 2-3 circuits
How many stations could a circuit training session have up to
15
Describe the graph for circuit training
Up and down depending on exercise
Give the 4 methods for developing muscular power, strength, endurance and speed
Isotonic weight-training
Isometric training
Assault course type training
Circuit training
Give the stats of a muscular power session
RM - 1-5 Weight (% of 1RM) - 85-100 Reps - 1-5 Sets - 4-8 Rest - 3-5 mins Frequency per week - 3-5 days
Give the stats of a muscular strength session
RM - 6-12 Weight (% of 1RM) - 70-84 Reps - 6-12 Sets - 3-4 Rest - 1-3 mins Frequency per week - 3-5 days
Give the stats of a muscular endurance session
RM - 13-25 Weight (% of 1RM) - 50-69 Reps - 13-25 Sets - 1-3 Rest - 30-60 secs Frequency per week - 3-5 days
Give the stats of a muscular speed session
RM - 30-60 Weight (% of 1RM) - 20-40 Reps - 15-25 Sets - 1-2 Rest - 3-5 mins Frequency per week - 3-5 days
Define isometric
Muscles are working against a resistance but there is no movement of body parts
What does isometric training develop
Muscular endurance and strength
Sports which use isometric training
Gymnastics
Rugby
What is are the words for isometric training
Sport specific
What is static flexibility
Involves slowly stretching a muscle to its limit and then holding in this stretched position for 10-60 seconds
Define active flexibility (static)
You provide the force to stretch the muscle and hold it in that position
Define passive flexibility
Another person provides the force
Where is static flexibility used often
In cool downs
Hold for 20-30 seconds with 2-3 reps
Examples of static flexibility
Bending forward to the waist, bringing chest closer to quadriceps until mild tension. Hold for 10-60 seconds and repeat 2-3 times
What is dynamic flexibility training
Also known as active or ballistic
Can be done for 20-60 secs or 20-60 reps
Involves bouncing, jerking or swinging body part in order to put in stretch and and produce greater length. Not recommended for health related as it is possible to injure the muscle.
What is dynamic flexibility often used in
Warm ups
Sports that use dynamic flexibility
High jump
Hockey
Rugby
For 20-60 reps
What type of stretching and give a justification is this next example: OAP doing an aerobics class
Type - static (active)
They don’t want to injure themselves
What type of stretching and give a justification is this next example: high performance athlete (high elite swimmer)
Ballistic
To get better rename of movement when swimming
What type of stretching and give a justification is this next example: large group of PS hockey players
Static (active)
As they would injure themselves otherwise
What type of stretching and give a justification is this next example: a footballer returning from injury
Passive or active
Gently stretch without over stretching
What type of stretching and give a justification is this next example: a performer preparing for tae-kwon-do
Ballistic
To mimic the movement in their kicks
When is the principle of peaking normally applied in a training programme
Normally applied at the end
What 2 changes to training usually happen in the peaking phase
High intensity training - there will be less work but any work you do participate in will be high intensity
You will taper off which means steadily reducing your workload so you build up your energy stores
It is good practice to have at least 60 mins of moderate exercise daily
Without using a gym or similar sporting facility, outline 4 opportunities for a person to include 60 mins but no more than 90 mins of exercise into their day. Mention what exercise the person would do, where they would do the exercise, when they would do it an for how long they would do it
Exercise - place - time - length
Run - road - morning - 20 mins
Walk - road - morning - 10 mins
Lifting heavy objects - work - mid-day - 10 mins
Play game with friends - at park - afternoon - 30 mins
Total number of mins = 70 mins
What does isotonic mean
A muscle or groups of muscles working against a resistance where the movement of body parts takes place
What does concentric mean
Where muscle gets shorter and fatter as it works
What does eccentric mean
When a muscle gets longer and thinner as it works
What are free weights
Are weights attached to barbell or dumbbell or pre manufactured dumbbell weights. These can be moved freely about an area
What are fixed weights
Weights that are part of machine, moved by a pulley or lever system
What are machines
Some machines provide various resistances without the need for actual weight eg sled
What do you understand by repetition maximum (RM)
The maximum amount if weight that you can lift a certain number of times eg 1RM is the max weight you can life once, 10RM is the max you can lift 10 times
It is important to make use of ‘spotters’ when using weights equipment. What is a spotter and why is this important when testing a 1RM
A person or people who are placed in strategic positions to assist with the lifting of free weights. They are there to ensure that the weight is lifted safely and the performer does not become injured
What is the advantage of using the RM method of weight training
The principles for developing the components of fitness can be explained and applied to a group of people without referring to the specific weight. This allows for different abilities that different performers have eg athlete A could lift 80Kg in a 1RM chest press but athlete B may only be able to lift 60Kg in the same exercise
Give the recommendations for developing muscular power, speed and endurance
Power - 1-5RM - 3-5 sets
Strength - 6-12RM - 3-5 sets
Endurance - 13-25RM - 3-5 sets
Give an example of an isotonic exercise for biceps
Bicep curl
Give an isometric exercise for biceps
Hold barbell at top of bicep curl movement for 15 secs for 1 rep
Identify two tasks or chores that may be done at home and count as exercise
Carrying heavy bin bags
Scrubbing something really dirty
Is aerobic or anaerobic energy production more important for inclusion in a health related exercise programme. Exhaling your answer
Aerobic
It is more important as you need to be walking all day and may participate in extra sports. To avoid health related problems aerobic fitness is more beneficial
Select an appropriate intensity and work time for a continuous steady pace exercise workout for a person who is unfit and just starting exercise. Explain, using examples, how the intensity (%MHR) and work time would change over the exercise program
Intensity at start - 60%MHR
work time at start - 15 mins
The person is only beginning and is not able to run as far although each week you could increase the time to avoid plateauing and get fitter
Identify one similarity between fartlek and interval training
Both fartlek and interval training can be used to develop aerobic and anaerobic fitness
Identify one difference between fartlek and interval training
Fartlek is decided on the day while interval is preset
What is the second version of circuit training and what does it give you
Most often used to develop muscular endurance
To develop muscular strength you need an RPE of around 8/10 - exercises must be made harder eg add more weight
Muscular power through circuits
You need pylometric exercises which require explosiveness eg box jumps
