Training Flashcards
What are the six methods of training?
Interval Continous Fartlek Circuit Weight Cross
Define Interval training
high intensity periods of work followed by rest
Define Continous training
lasts for a long period of time at a more steady work rate with no rest periods
Define Fartlek training
combination of speeds, for varying distances over varying gradients
Define circuit training
involves a number of different excersizes arranged so to void working the same muscle group consecutively
What can you do in circuit training?
Vary rest and work times
combine SRF and HRF drills
Use a wide range of excersizes so it’s more interesting
Use aerobic and anaerobic excursive
What principle does circuit training use?
progressive overload
Who is circuit training suitable for?
People with all levels of fitness
Define Weight training
uses more progressive resistance in the form of weigh lifted or number of repetitions
What does weight training do?
increases muscular strength increases muscular endurance increases speed develops muscle bulk (size) rehabilitates after illness or injury
What does wight training benefit?
many muscle groups
What is it easy to do with weight training?
Monster progressive overload
Define Cross Training
a mixture of training. Helps break up monotony. Good for sports where lots of HRF and SRF are used.
What are advantages of fartlek training?
can take place over terrain, not just track can include hill work can include repetition programmes can be very flexible rest periods can be included can be made suitable for most games
What should an excursive session include?
warm up
main activity
cool down
What should a warm up include?
Stretching (10-15 minutes)
Dynamic stretches and
(ballistic) bouncing stretches (not recommended by all coaches)
A pulse raiser (5-15 minutes)
Specific skill practices
eg. for a hockey player:
different passes
different elimination skills
Give examples of a main activity
match continous training fixture skill circuit training for weight loss rehabilitation
what does the cool down do?
Brings the heart rate down to resting heart rate and disperses lactic acid to prevent stiffness.
How long should a cool down be with what components?
CV cool down- 10-15 minutes
stretching- 10-15 minutes
relaxing excersizes- eg. music
How long should static cool down stretched be held for?
30-35 seconds
What’s the heart rate?
the number of times the heart beats per minute
What’s the resting heart rate?
normally between 60-80bpm. Someone who excersizes regularly may be between 40-50bpm. A lower heart rate means the heart is more efficient and the person is fitter.
How do you measure the heart rate
By using a heart rate monitor or by pressing get index finger against the use on your neck or wrist.
What is the working heart rate
this helps guide your intensity… it’s measured during or immediately after excursive.
