Specialist Training Methods Flashcards
Define Altitude Training
Any form of training that takes place at least 2500m+ above sea level
Describe how altitude training improves aerobic capacity
-Low PPO2 leads means Hb doesn’t fully saturate with oxygen, lower oxygen carrying capacity
-increased EPO
-increase RBC production
-increased capillarisation
-increased oxygen carrying capacity
-work at higher intensities for longer
-Delayed OBLA
-Improved recovery time
Disadvantages of altitude training
-Acclimatisation phase (initially, performance worsens)
-Hypoxia (altitude sicknes)
-Home sickness
-Benefits are temporary
-Exclusive
-Body produces limited EPO
Describe HIIT training
(Mention what HIIT stands for)
-High Intensity Interval Training
-Training that involves periods of high intensity anaerobic work followed by periods of aerobic rest
OR
-Periods of short intense work with less intense recovery periods
Benefits of HIIT training
-Can be done a individuals and teams
-Sessions can be done quickly
-Mimics the demand of sport
-Includes both aerobic and anaerobic aspects
Drawbacks of HIIT training
-High intensity could lead to fatigue and potentially injury
-Fatigue could lead to poorly learned skills
-Other training methods are also suitable
Describe plyometrics training
(which athletes might use them)
-Training which involves a series of concentric and eccentric contractions through methods such as bounding, jumping and landing
-Sprinters
-Power athletes (weightlifters)
-Games players
Advantages of plyometrics training
-increased elasticity of muscle
-increased explosiveness
-improved power
-increased stretch reflex/flexibility
Describe SAQ training
(also mention what it stands for)
-Speed, Agility and Quickness training
-Aims to improve timing and precision through such exercises:
-hurdles
-parachutes
-cones
-agility drills
-ladder exercises
Advantages of SAQ training
-Improves agility
-improved rhythm/timing of contractions
-improved coordination of antagonistic pairs
-improved neuromuscular patterns
