Topic B- Training Methods Flashcards
What does doing a warm up do?
It increases heart rate and reduces the risk of injury.
What 3 things should be included in a warm up?
- A pulse raiser
- Stretching
- Sport specific warm ups
What does a cool down do?
Returns body temperature to normal, returns pulse to normal and removes waste products such as lactic acid.
What should a cool down include?
Stretching
What are the 4 types of flexibility training and what do they include?
Static Active: stretching on your own
Static Passive: Support using an object or person
Ballistic: bouncy movements
PNF: partner stretching-isometric contractions
Muscular Strength training methods:
Free weights
Variable resistance machines
Circuit training
What’s meant by a repetition?
Performing an exercise once.
What’s meant by a set?
A certain number of repetitions.
What’s the definition of 1 rep max?
The most you can lift at once.
Muscular endurance training methods are:
Circuit training, sport specific circuits, free weights and variable resistance machines.
What are the training methods for power?
Plyometrics (explosive), free weights and variable resistance machines.
Aerobic endurance training methods and definitions:
Continuous: movement of sustained intensity for long periods of time
Interval: alternating work and rest periods
Fartlek: ‘Speed Play’ - varying intensity with no rest periods
Circuit: moving around different stations
What are the 3 types of speed training?
Interval, hollow sprints and acceleration sprints.
Muscular Strength training intensity:
90%+ of 1RM - 6 repetitions
Power training intensity:
75% of 1RM - 12 repetitions
