Specialised Training Methods. Flashcards
List the 4 types of Specialised Training Methods.
H.I.I.T
Altitude
Plyometrics
S.A.Q
What is H.I.I.T?
Periods of high-intensity work, alternating with rest and recovery.
Develops both Anaerobic and Aerobic Capacity.
[Anaerobic during the high-intensity reps/Aerobic during the rest]
How does H.I.I.T. develop Anaerobic Capacity?
More PC and more glycolytic enzymes.
How does H.I.I.T. develop Aerobic Capacity?
More myoglobin, mitochondria, capillaries, oxidative enzymes, and red blood cells.
What is Altitude Training?
2,500 meters above sea level.
The lower partial pressure of Oxygen.
The body produces EPO [crythropoetin]
- The body produces more myoglobin and red blood cells.
What are the negatives of Altitude Training?
Altitude sickness.
Can’t train as normal.
Only lasts a few days.
What are examples of Plyometric Training?
Bounding, hopping, jumping.
What are the phases of Plyometric Training?
- Landing/Lowering phases - eccentric.
- Amortization - the moment between up and down [needs to be as short as possible]
- Upwards/Shortening phases - concentric.
What does S.A.Q. stand for?
Speed, Agility, Quickness.
What is S.A.Q. Training?
Technical exercises to improve speed and movement.
Examples of S.A.Q. Exercises.
Speed Ladders.
Mini Hurdles.
Who is most likely to use S.A.Q.?
People who change directions quickly.
E.g. games players.
