training methods Flashcards
what is resistance training?
- exercising muscles or muscle groups against a resistance
aim = build muscle strength & muscle power
what is isotonic weight training?
Muscle changes length working against a constant load
- Concentric contraction = muscle shortens during contraction
- Eccentric contraction = muscle lengthens during contraction
what is Isometric resistance training?
the joint angle and muscle length do not change during contraction.
what is Isokinetic resistance training?
a change in muscle length against a varying load so that the resistance changes throughout the muscle’s range of movement.
in resistance training, what variables can be manipulated?
- repetitions
- sets
- %1RM
- recovery between sets
what is interval training?
Series of repeated bouts of exercise interrupted by predetermined rest periods or lighter exercise
- pacing can be developed
- long interval
- intermediate interval
- short interval
what is long interval training?
- where the work period is dominated by the Aerobic energy system
- increase the performer’s lactate threshold
what is intermediate interval training?
the work period is dominated by the Anaerobic Glycolysis system
- aim is to develop tolerance of lactic acid
- used when it requires performers to maintain high-intensity output in the presence of metabolic by-products
what is short interval training?
where the work period is dominated by the ATP–CP energy system
- to improve speed
- increase the number of PC stores to enable the performer to work at their highest intensity for longer
what is HIIT?
High Intensity Interval Training
- involving periods of short, high-intensity work followed by periods of lower intensity recovery
what is continuous training?
involves performing an activity, such as jogging nonstop for a period of time.
- Used to improve aerobic fitness and local muscular endurance
what is lactate threshold training?
continuous
- can be continuous in nature and requires an exercise intensity at or slightly above the lactate threshold.
- training at or close to one’s lactate threshold increases the intensity at which it occurs
what is circuit training?
- comprises a sequenced performance of exercises at different activity stations (typically, between 8-12 stations) completed in a given time or by a predetermined work: rest ratio
Benefits
- Offers variety
- Several fitness components can be targeted
- Specificity can be maintained
- Can accommodate large groups of people
- Minimal equipment is required
what is fartlek training?
- a variation of continuous training, involves changes of intensity throughout the training sessions.
- work:rest ratios are not pre-determined and are more random in nature.
- improves both the aerobic and anaerobic energy systems
- due to the random nature of fartlek, it is extremely difficult to overload
what is flexibility training and what are the 4 types?
- training to improve someones range of motion around a joint
1) Static Stretching
2) Dynamic Stretching
3) Ballistic Stretching
4) Proprioceptive Neuromuscular Facilitation (PNF) stretching
