Sports Training: Methods of Training Flashcards
What is continuous training?
Involves low intensity exercise for long periods of time without rest intervals
What does continuous training work on?
Works on developing aerobic endurance
What else improves as a result of developing aerobic endurance from continuous training and what does this have the effect of?
Improvement in the cardiovascular and respiratory system take place which increases the ability to take up, transport and use oxygen more efficiently
What is fartlek training?
Exercise where the pace of the run is varied to stress both the aerobic energy system and the anaerobic energy system.
What does fartlek training improve?
Individuals stamina and recovery time
What is interval training?
Form of training in which periods or intervals of high-intensity work are followed with recovery periods.
What is interval training used for?
To improve anaerobic power
What should be taken into account when planning an interval training session?
. Duration of the work interval
. Intensity or speed of the work interval
. Duration of the recovery period
. Number of work intervals and recovery periods
What is circuit training?
A series of exercises at a set of stations
What is important to take into account with circuit training?
. Number and variety of stations
. Number of repetitions or time spent at each station
. Length of rest interval
. Same body part not exercised continuously to allow for recovery
What usually is the resistance used in circuit training?
Individuals body weight
Other than exercise, what else can circuit training be designed for?
Develop sports specific skills
What does circuit training develop?
It is very versatile so can be designed to develop any aspect of fitness
What is weight training?
Series of resistance exercises through use of free weights or fixed weight machines
What does weight training develop?
Muscular strength
What terms are used in weight training programmes?
Repetions and Sets
What is a repetition?
Number of times you do a particular weight exercise
What is a set?
Number of cycles of repetitions that you do
How can muscular endurance be improved using reps and sets?
Perform more reps of lighter weights at approximately 50% maximum strength
How can muscular strength be improved using reps and sets?
Perform less reps with a heavier weight at 60-80% of maximum strength
What is 1 rep max?
Used before designing a weight training programme. It determines the maximum amount of weight that a trainer can perform with 1 repetition (1RM)
What is proprioceptive neuromuscular facilitation (PNF)?
A form of passive stretching, where stretch position is held by something other than agonist muscles, ex - partner or a wall
What does PNF do?
It is an effective form of flexibility training so can develop and increase range of movement
How is PNF performed?
The muscle is isometrically contracted for a period of at least ten seconds. It is then relaxed and stretched again, usually increasing range of motion
