Methods of Training (Chapter 13)

Question 1

Continuous Training

Answer 1

performing an activity at a submaximal intensity in the aerobic training zone (70-85% Max HR) for at least 20min non-stop

Question 2

Overload continuous training

Answer 2

• increasing running time
• increasing distance
• increasing intensity
• changing terrain

Question 3

Fartlek training

Answer 3

combines continuous running with random bursts of speed

Question 4

Advantage of fartlek training

Answer 4

improves both aerobic and anaerobic energy systems and related fitness components

Question 5

Disadvantage of fartlek training

Answer 5

considerable discipline required for overloading

Question 6

Overloading fartlek

Answer 6

• overall time of session
• distance of each burst
• intensity of each burst
• frequency of burst

Question 7

Interval training

Answer 7

alternates higher-intensity work periods with rest or reduced intensity activity

Question 8

Benefits of interval training

Answer 8

• pacing can be developed
• lactate tolerance developed
• can be specific to game
• structured sessions enable progress to be measured

Question 9

Long-interval training

Answer 9

work period dominated by the aerobic energy system; work period greater than 1 minute and work to rest ratio 1:1 or greater

Question 10

Intermediate-interval training

Answer 10

work period dominated by the anaerobic glycolysis system; work period between 15-60 sec and work to rest ratio 1:2 or 1:3

Question 11

Short-interval training

Answer 11

work period dominated by ATP-PC system; work period under 10sec and work to rest ratio at least 1:5

Question 12

High-intensity interval training (HIIT)

Answer 12

periods of high-intensity work followed by periods of lower intensity recovery

Question 13

Overloading interval training

Answer 13

• increasing number of reps/sets
• increasing distance
• increasing amount of rest
• increasing duration of work

Question 14

Benefits of weight training

Answer 14

• increases weight loss
• improves dynamic stability
• develops speed, power and agility
• helps prevent osteoporosis

Question 15

Preferential recruitment of muscle fibres

Answer 15

slow-twitch fibres recruited at lower intensities and as intensity increases, fast-twitch fibres as recruited

Question 16

Plyometrics training

Answer 16

utilises the stretch-shortening cycle; a rapid eccentric muscle contraction

Question 17

Aim of plyometric training

Answer 17

harnesses stretch reflex and stored elastic energy to develop a more powerful muscular contraction

Question 18

Benefits of plyometric training

Answer 18

• enhance power
• improves speed and agility
• improves running economy

Question 19

Considerations for plyometric training

Answer 19

• strength base recommended first
• appropriate warm-up
• ample rest
• frequency (2 days/week when concurrent with another training method)

Question 20

Circuit training

Answer 20

comprimises a sequenced of exercises at different activity stations

Question 21

Benefits of circuit training

Answer 21

• improves multiple fitness components
• specificity can be achieved
• minimal equipment required
• can accommodate large groups

Question 22

Fixed-time circuit training

Answer 22

performer completes as many repetitions as possible in the allocated time

Question 23

Fixed-load circuit training

Answer 23

the number of reps at each station is pre-determined

Question 24

Individual circuit training

Answer 24

the performer completes as many reps as possible in one minute

Question 25

Overloading circuit training

Answer 25

• increasing resistance
• adding more stations
• adding more laps
• increasing time spent at each station

Question 26

Static stretching

Answer 26

when a person stretches without moving

Question 27

Dynamic stretching

Answer 27

moving a joint through its range of motion with controlled momentum

Question 28

Ballistic stretching

Answer 28

performing the same movements as dynamic stretching but with greater force