OPTION 4. IMPROVING PERFORMANCE Flashcards
C/F continuous/uniform training
- The continuous or uniform method requires athletes to train for an extended period of time (a minimum of 20 minutes) without stopping for rest breaks.
- The exercise should be low intensity and sustained,
- Athletes ideally maintaining 70-85% of Maximum Heart Rate.
r/ship/improvement/benefits continuous training
- Continuous training develops the cardiorespiratory endurance of an individual as well as their aerobic carrying capacity.
- improves sv
- improve haemoglobin levels
example of continuous training
marathon running
cycling
swimming
c/f fartlek training
consists of continuous exercise combined with change in intensity.
e.g. of fartlek training
running and changing speed from walking to running to sprinting etc.
what is the effect of training at your lactic inflection point
improved tolerance to lactic acid
c/f long interval training
long interval training is when the athlete has long periods of higher workloads followed by a shorter rest period
benefits of long interval training
- training at lactate inflection point will improve lactate tolerance
- improves cardiovascular endurance
- increases in aerobic enzymes and mitochondria
define flexibility
flexibility is the range through which joints and body parts are able to move. flexibility training requires that muscles stretch or lengthen safely.
c/f static flex
static stretching is a technique whereby a muscle is gradually lengthened and held in that position for 10-30 seconds.
why is static stretching commonly used?
because it is safe and does not require the use of equipment
why is static stretching good?
- good for sports where static poses are required
example of static stretch
seated single-leg toe touch stretch
c/f dynamic flex
slow and controlled movements through the full ROM
e.g. dynamic stretch for a netballer
arm circles - mimics the motion of throwing the ball - game play