Training methods Flashcards
short interval- how many sets and reps?
sets= 3
reps= 6-15
short interval- work to rest ratio and intensity
work to rest= 1:5
rest = 25-75 secs
intensity=95+ MHR
short interval- fitness components developed
anaerobic capacity
speed
muscular power
intermediate interval- how many sets and reps?
sets= 2
reps=4-10
intermediate interval- work to rest ratio and intensity
work to rest= 1:3
rest period=45-180 secs
intensity=85-95% MHR
intermediate interval- fitness components developed
anaerobic capacity
speed
muscular endurance
long interval- how many sets and reps?
sets = 2
reps=2-4
long interval- work to rest ratio and intensity
work to rest= 1:1 or greater
rest= 60- 240 secs
intensity= 70-85% MHR
long interval- fitness components developed
aerobic power
muscular endurance
body composition
continuous training-duration,intensity and frequency
duration=minimum of 20 mins
intensity=70-85%MHR
frequency= 4 times a week
continuous training - fitness components developed
aerobic power
muscular endurance
body composition
fartlek training- duration , intensity and frequency
duration= minimum of 20 mins
intensity aerobic= 70-85%
anaerobic=85-95%
frequency= 4 times week
fartlek training - fitness components developed
anaerobic capacity
aerobic power
muscular endurance
body composition
muscular strength- reps, rm, sets, speed, rest
reps=8-12
rm=60-70%
sets=1-3
speed= slow to moderate
rest= 2-3 mins
muscular hypertrophy - reps, rm , sets , speed, rest
reps=8-12
rm=70-85%
sets=1-3
speed=slow to moderate
rest= 1-2 mins
