Preparation And Training Methods Flashcards
(23 cards)
What is continuous training
-Steady state sub maximal work (above 60% of HR) for a prolonged time.
What threshold do you aim to be when using continuous training
Heart rate should be above the aerobic threshold
60% +
What time of sportpersons does continuous training benefit most and why
Long distance athletes
Improves their CV endurance
What is fartlek training?
- Continuous steady training with:
- varied higher intensity work periods and:
- slow recovery periods
Name 4 ways how intensity can be altered in a fartlek training session?
- duration longer
- decrease rest time
- terrains e.g on hills
- added weights
what threshold must the heart rate be above for fartlek training and why?
the aerobic threshold- to ensure adaptions take place and can overload aerobic and anaerobic energy systems .
how can a netballer apply fartlek training to their training program to ensure they are match fit?
high intensity work- (above 90% of max effort) over short distances :1-10m
longer periods of rest between points
how can a footballer apply fartlek training to their training program to ensure they are match fit?
more moderate intensity work-(60% of max effort) over a short distance: 15m+
shorter rest times
give a typical “long” interval training session.
800m intervals 6reps 80% 2-3 min recovery aim to work close to anaerobic threshold
give a typical “short” interval training session.
40m 5 reps 100% 4 minutes recovery long rest so full recovery time takes place and performer is able to apply required energy
what is HIT training? and give an example
performing full body exercises at high intensity (80%+ max HR) with rest periods
e.g. work/rest- 20sec/10sec
what is the aim of HIT training?
To develope:
strength, power, muscular endurance in addition to CV fitness
why is weight training appropriate for a rugby player?
weight training develops muscular strength, power and muscular endurance. A rugby player needs to have good muscular endurance in their legs (quadriceps and gastrocnemius )to continuously complete tackles at a high standard without becoming fatigued. Also a line-outs man in rugby would need power to jump up in the line-outs and catch the thrown in ball.
describe a weight training session where muscular strength is the development focus.
weight- 95% of 1 rep max reps- 3-5 sets- 3 rest time- 3 minutes example movement- bench squats
describe a weight training session where muscular endurance is the development focus.
weight- 50-60% of 1 rep max reps- 16 sets- 4 sets rest time- 1 minute example movement- bicep curls
describe a weight training session where power is the development focus.
weight- 80% of 1 max rep
reps- 6
sets- 3
rest time- 3minutes
what is endurance training?
a practice used mainly by endurance athletes for several weeks at high altitude
what is the minimum level at which altitude training takes place?
minimum 2,400ft above sea level
what effects take place when using altitude training?
- decrease levels of O2 at altitude- body will adapt to environment.
- EPO- red blood cell count and heamoglobin concentraions increase whihc enhances VO2 max so more fuel
- increase in myoglobin
what is the average vo2 max of a normal person compared to a professional athlete using altitude training?
average- 40
top- 80
2 methods of altitude training?
live high,train high
live high, train low:
- sleep high- red blood cells increase
-train low- their intensity can be increased
artificial types of altitude training?
altitude tents, chambers, masks
IHT and IHE combined
4 effects on performance when using altitude training and how?
- aerobic performance enhanced- e.g endurance running- this is because more red blood cells produced results in more oxygen
- allows them to perform better at lower/sea level
- muscle buffering capacity increases- delays the onset of fatigue- better tolerance to lactic acid
- cant train as hard or recovery quickly
