Training Flashcards
What is weight training and what does it improve?
Using an object as resistance to complete sets of repetitions
It improves power, strength and strength endurance (can also help recover from injury)
What are the five training methods?
Weight training Circuit training Interval training Fartlek training Continuous training
What are the advantages and disadvantages to weight training?
Ad: widely available, reasonably cheap, have social benefits
Dis: requires safety knowledge (correct techniques required), can damage bone growth,
What is circuit training?
A series of stations with different exercises that usually focus on a certain muscle group, the participant does a pre planned amount of repetitions for each exercise, having an appropriate rest imbetween
What are the advantages and disadvantages of circuit training?
Ad: easy to set up, specific equipment inessential, adaptable
Dis: dependent on the amount of space available, often require a lot of equipment, can take a long time to set and clear up
What is interval training?
Periods of work followed by periods of rest
What are the advantages and disadvantages of interval training?
Ad: high intensity, improve endurance, recovery time and lactic acid resistance
Dis: lead to over training (risking injury)
What is fartlek training?
Exercising with changes of intensity
What are the advantages and disadvantages to fartlek training?
Ad: no specialist equipment needed, good for game sports
Dis: access to gym may be required
What is continuous training and what kind of athlete normally does it?
Training at a steady rate over a long period of time
People competing in long distance events usually do this
What are the advantages and disadvantages of continuous training?
Ad: no specialist equipment required (cheap), increases cardiovascular endurance
Dis: not specific to game players, may need specialist equipment
What are the principles of training?
Specificity Progression Overload Reversibility Tedium
How do you effectively improve:
1) Strength
2) Strength endurance
3) power
1) heavy weight, low repetitions
2) low/moderate weight with many repetitions
3) moderate weight at fast speeds with moderate repetitions
What do you need to increase to 10% each week for good results? (Overload)
Frequency (amount of sessions)
Intensity
Time (length of sessions)
What is altitude training and what does it improve?
Training high above see level or in an altitude tent
It increases the amount of red blood cells produced to compensate for the less oxygen, this adaption then stays when the performer returns to normal level, giving him a larger oxygen capacity
