Preparation And Training Methods Flashcards

1
Q

What is continuous training

A

-Steady state sub maximal work (above 60% of HR) for a prolonged time.

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2
Q

What threshold do you aim to be when using continuous training

A

Heart rate should be above the aerobic threshold

60% +

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3
Q

What time of sportpersons does continuous training benefit most and why

A

Long distance athletes

Improves their CV endurance

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4
Q

What is fartlek training?

A
  • Continuous steady training with:
  • varied higher intensity work periods and:
  • slow recovery periods
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5
Q

Name 4 ways how intensity can be altered in a fartlek training session?

A
  1. duration longer
  2. decrease rest time
  3. terrains e.g on hills
  4. added weights
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6
Q

what threshold must the heart rate be above for fartlek training and why?

A

the aerobic threshold- to ensure adaptions take place and can overload aerobic and anaerobic energy systems .

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7
Q

how can a netballer apply fartlek training to their training program to ensure they are match fit?

A

high intensity work- (above 90% of max effort) over short distances :1-10m
longer periods of rest between points

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8
Q

how can a footballer apply fartlek training to their training program to ensure they are match fit?

A

more moderate intensity work-(60% of max effort) over a short distance: 15m+
shorter rest times

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9
Q

give a typical “long” interval training session.

A
800m intervals 
6reps
80%
2-3 min recovery
aim to work close to anaerobic threshold
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10
Q

give a typical “short” interval training session.

A
40m
5 reps
100%
4 minutes recovery
long rest so full recovery time takes place and performer is able to apply required energy
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11
Q

what is HIT training? and give an example

A

performing full body exercises at high intensity (80%+ max HR) with rest periods
e.g. work/rest- 20sec/10sec

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12
Q

what is the aim of HIT training?

A

To develope:

strength, power, muscular endurance in addition to CV fitness

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13
Q

why is weight training appropriate for a rugby player?

A

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.

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14
Q

describe a weight training session where muscular strength is the development focus.

A
weight- 95% of 1 rep max
reps- 3-5
sets- 3 
rest time- 3 minutes
example movement- bench squats
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15
Q

describe a weight training session where muscular endurance is the development focus.

A
weight- 50-60% of 1 rep max 
reps- 16 
sets- 4 sets
rest time- 1 minute
example movement- bicep curls
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16
Q

describe a weight training session where power is the development focus.

A

weight- 80% of 1 max rep
reps- 6
sets- 3
rest time- 3minutes

17
Q

what is endurance training?

A

a practice used mainly by endurance athletes for several weeks at high altitude

18
Q

what is the minimum level at which altitude training takes place?

A

minimum 2,400ft above sea level

19
Q

what effects take place when using altitude training?

A
  • 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
20
Q

what is the average vo2 max of a normal person compared to a professional athlete using altitude training?

A

average- 40

top- 80

21
Q

2 methods of altitude training?

A

live high,train high
live high, train low:
- sleep high- red blood cells increase
-train low- their intensity can be increased

22
Q

artificial types of altitude training?

A

altitude tents, chambers, masks

IHT and IHE combined

23
Q

4 effects on performance when using altitude training and how?

A
  • 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