PE paper 1 - types of training Flashcards
What are the 4 components of SPOR
Specific-Training should be particular or relevant to needs of the athlete/muscle group/component of fitness.
Progressive-when training gradually becomes more difficult, demanding or challenging. Once adapted then more demands can be put on body.
Overload-Working harder than normal puts the body under stress. Adaptation will follow - comes about by increasing frequency / intensity / duration
Reversibility-Performance can deteriorate if training stops or decreases.
FITT – How to optimise performance
F - frequency
I - intensity
T - time
T – type
List the 7 types of training
Circuit training
Interval training
Fartlek training
Continuous training
Weight training
Plyometrics
HIIT
Circuit Training
Mix of strength (anaerobic) and aerobic activities.
Works particular body/muscle group.
To be effective the same muscle group should not be used one after the other.
Body weight is main resistance.
Time limit.
Often repeated.
Often you keep your score so you can reassess.
Can use weights and resistance machines.
More weight can be added per station.
Interval training
Intervals of short intense work and rest.
Adaptable to suit the persons needs and ability.
Can work aerobic and anaerobic.
Eg 400m jog, 400m sprint, 45 seconds rest.
Fartlek Training
Known as ‘speed-play’ training.
Aerobic activity – tests your endurance.
Anaerobic – tests your sprinting.
Speed and intensity is varied.
Continuous training
Running, cycling or swimming at a low intensity for a long period of time.
Improving cardiovascular fitness.
The distance and intensity needs to be catered for the individual.
Weight training
Resistance machines, free weights or body weight.
Repetitions and sets.
Working on improving strength, power, muscular endurance.
Plyometrics
Dynamic explosive strength – anaerobic
Bounding, hopping and jumping
Use of boxes
High intensity
Short period of time
HIIT (High intensity interval training)
Cardiorespiratory training technique – alternates brief speed and recovery intervals to increase the overall intensity of a workout.
Improves performance
Burns fat quicker than other types of training
HIIT can be done a bike, running, swimming, or with or without equipment.
What are the 5 stages of a warm up
Pulse raiser- gradually increasing your heart rate and body temperature. Examples include light jogging, jumping jacks, or marching. The goal is to increase blood flow and prepare your muscles for more intense activity.
Mobility -This involves exercises that take your joints through their full range of movement, like arm circles, hip rotations, or leg swings. This helps to loosen up your joints and increase flexibility.
Stretching-Increases flexibility and range of movement. Also prevents the risk of injury such as muscle strains or pulls.
Dynamic movement-controlled, flowing movements that involve changing speed and direction, like running, kicking, or arm circles, often used in warm-ups to increase body temperature and prepare muscles for activity. They help improve agility,
Skill rehearsal- practicing the specific techniques and skills that will be used in a particular activity or game. It’s a crucial part of the warm-up process, helping to prepare athletes physically and mentally for the performance.
What is the benefit to a cool down
GRADUALLY decreases heart rate!
GRADUALLY decreases breathing rate!
GRADUALLY decreases body temperature!
DECREASES risk of injury!
DECREASES risk of muscle soreness!
SPEEDS UP removal of lactic acid!
LOWERS anxiety!
