TRAINING METHODS Flashcards by Nelia Ait

WHAT IS CONTINOUS TRAINNING

COUNTINOUS TRAINNING INVOLVES EXERCISING AT A CONSTANT RATE, DOING ACTIVITIES LIKE RUNNING OR CYCLING FOR AT LEAST 20 MINUTES WITH NO BREAKES.

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WHAT DOES CONTINOUS TRAINNING IMPROVE

IT IMPROVES CARDIOVASCULAR FITNESS AND MUSCULAR ENDURANCE AND IT IS GREAT FOR BODY COMPOSITION. IT IS GOOD TRAINNING FOR AEROBIC ACTIVITIES LIKE LONG-DISTANCES RUNNING.

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HOW IS OVERLOAD ACHIEVED IN CONTINOUS TRAINNING

BY INCREASING THE DURATION, DISTANCE, SPEED OR FREQUENCY

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WHAT ARE THE ADVANTAGES OF CONTINOUS TRAINNING

IT IS EASY TO DO- GOING FOR A RUN DOESNT REQUIRE SPECIALIST EQUIPMENT

NOT RESTING HELPS PREPARE FOR SPORTS WHERE YOU HAVE TO PLAY LONG PERIODS OF TIME WITHOUT A BREAK

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WHAT ARE THE DISADVANTAGES OF CONTINOUS TRAINNING

IT ONLY INVOLVES AEROBIC ACTIVITY SO DOESNT IMPROVE ANAEROBIC FITNESS

IT CAN BECOME BORING DOING ONE EXERCISE AT A CONSTANT RATE

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WHAT IS FARTLEK TRAINNING

IT IS A TYPE OF CONTINOUS TRAINING, BUT IT INVOLVES CHANGES IN THE INTENSITY OF THE EXERCISE OVER DIFFERENT INTERVALS

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EXAMPLE OF FARTLEK TRAINNING

SPRINT FOR 10 SEC THAN JOG FOR 20 SEC (REPEATED FOR 4 MIN) FOLLOWED BY RUNNING UPHILL FOR 2MIN

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WHAT DOES FARTLEK TRAINING IMPROVE

CARDIOVASCULAR FITNESS AND MUSCULAR ENDURANCE AND ALSO HELPS TO IMPROVE SPEED.

IT IS GOOD FOR SPORTS THAT REQUIRE DIFFERENT PACES LIKE HOCKEY

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HOW IS OVERLOAD ACHIEVED IN FARTLEK TRAINNING

BY INCREASING THE TIMES OR SPEEDS OF EACH BIT, OR THE TERRAIN DIFFICULTY

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WHAT ARE THE ADVANTAGES OF FARTLEK TRAINNING

ITS VERT ADAPTABLE SO YOU CAN EASILY TAILOR TRAINNING TO SUIT DIFFERENT SPORTS AND DIFFERENT LEVELS OF FITNESS

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WHAT ARE THE DISADVANTAGES OF FARTLEK TRAINNING

FREQUENT CHANGES TO INTESITIY CAN MEAN THAT TRAINING LACKS STRUCTURE- THIS CAN MAKE IT EASY TO SKIP THE HARD BITS AND ITS MORE DIFFICULT TO MONITOR PROGRESS

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WHAT IS INTERVAL TRAINNING

INTERVAL TRAINNING USES FIXED PATTERNS OF PERIODS OF HIGH INTENSITY EXERCISE AND EITHER LOW INTENSITY EXERCISE OR REST- IT HAS A STRICT STRUCTURE.

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WHAT DOES INTERVAL TRAINNING IMPROVE

BY COMBINING HIGH/LOW INTENSIITY WORK, IT IMPROVE BOTH CARDIOVASCULAR FITNESS AND ANAEROBIC FITNESS.

HIGH INTENSITY PERIODS CAN ALSO IMPROVE SPEED

IT IS GREAT FOR SPORTS IN WHICH YOU HAVE TO MOVE AEROBICALLY AND THAN HAVE TO MOVE FAST SUCH AS IN RUGBY.

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HOW IS THE OVERLOAD IN INTERVAL TRAINNING

YOU HAVE TO INCREASE THE PROPORTION OF TIME SPENT ON THE HIGH INTENSITY EXERCISE, OR THE INTENSIITY- RUN FASTER

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WHAT ARE THE ADVANTAGES OF INTERVAL TRAINNING

EASILY ADAPTED TO IMPROVE AEROBIC OR ANAEROBIC FITNESS BY CHANGING THE INTENSITIY AND LENGTH OF WORK AND RECOVERY PERIODS

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WHAT ARE THE DISADVANTAGES OF INTERVAL TRAINNING

IT IS EXHAUSTING AND IT CAN MAKE IT DIFFICULT TO CARRY ON PUSHING YOURSELF

WHAT IS RESISTANCE TRAINNING

RESISTANCE TRAINNING MEANS USING YOUR MUSCLES AGAINST A RESISTANCE. OFTEN WIEGHT ARE USED AS THE RESISTANCE. YOU CAN ALSO USE ELASTIC ROPES AS REISTANCE OR BODY WEIGHT.

WHAT DOES RESISTANCE TRAINNING IMPROVE

DEVELOPS MUSCLE AND MUSCULAR ENDURANCE

ITS ANAEROBIC TRAINNING, IT IS GOOD FOR IMPROVING PERFORMANCE IN ANAEROBIC ACTIVITIES (SPRINTING)

INCREASING STRENGHT/POWER YOU CAN HIT OR KICK HARDER (FOOTBALL)

WHAT ARE THE TWO WAYS TO DO RESISTANCE TRAINNING

1) YOU CAN TRAIN BY CONTRACTING YOUR MUSCLES TO CREATE MOVEMENT (REP) AND A GROUP OF REPS IS CALLED A (SET)

2) YOU CAN TRAIN BY INCREASING THE TENSION IN A MUSCLE, WITHOUT CHANGING THE MUSCLE’S LENGTH (THERE IS NO MOVEMENT)

CONTRACTING TRAINNING EXAMPLE

BICEPS CURLS (RAISE A DUMBBELL UP TO YOUR CHEST AND BACK DOWN AGAIN)

INCREASINF THE TENSION EXAMPLE

THE WALL SIT (SIT WITH YOUR BACK TO THE WALL AND YOUR KNEES BENT AT 90 DEGREES AND HOLD IT).

WHAT TO DO TO INCREASE MUSCLAR ENDURANCE IN CONTRACTING TRAINNING

USE LOW WEIGHT BUT HIGHT NUMBER OF REPS

TO OVERLOAD GRADUALLY INCREASE THE NUMBER OF REPS

WHAT TO DO TO INCREASE STRENGHT IN CONTRACTING TRAINNING

USE A HIGHT WEIGHT BUT A LOW NUMBER OF REPS

TO OVERLOAD GRADUALLY INCREASE THE WEIGHT BUT DECREASE THE REPS TO AVOID INJURY.

HOW DO YOU OVERLOAD IN TENSION TRAINNING

BY STAYING IN THE POSITION FOR LONGER, OR HOLDING WIGHTS WHILE IN THE POSITION.

WHAT ARE THE ADV,ANTAGES OF RESISTANCE TRAINNING

EASILY ADAPTED TO SUIT DIFFERENT SPORTS- YOU CAN FOCUS ON THE RELEVANT MUSCLE MANY OF THE EXERCISES (PRESS UPS, SIT UPS…) REQUIRE VERY LITTLE EQUIPMENT TO DO.

WHAT ARE THE DISADVANTAGES OF RESISTANCE TRAINNING

IT PUTS MUSCLE UNDER HIGHT STRESS LEVELS SO CAN LEAVE THEM VERY SORE AFTERWARDS

WHAT IS CIRCUIT TRAINING

IT USES LOADS OF DIFFERENT EXERCISES. EACH CIRCUIT BETWEEN 6 AND 10 “STATIONST” IN IT. AT EACH STATUON YOU DO A SPECIFIC EXERCISE FOR A SET OR AMOUNT OF TIME BEFORE MOVING ON THE NEXT STATION

HOW IS THE OVERLOAD IN CIRCUIT TRAINNING

OVERLOAD IS ACHIEVED BY DOING MORE REPETITIONS AT EACH STATION, COMPLETING THE CIRCUIT MORE QUICKLY, RESTING LESS BETWEEN STATIONS, OR BY REPEATING THE CIRCUIT.

WHAT ARE THE ADVANTAGES IF CIRCUIT TRAINNING

BECAUSE YOU DESIGN IT YOU CAN MATCH CIRCUIT TRAINING TO AN INDIVIDUAL AND SNY COMPONENTS OF FITNESS. RHE VARIETY KEEPS THE TRAINNING INTERESTING

WHAT ARE THE DISADVANTAGES OF CIRCUIT TRAINNING

IT TAKES A LONG TIME TO SET UP ANS REQUIRES LOADS OF EQUIPMENT AND SPACE

WHAT IS PLYOMETRIC TRAINNING

IT IS USED IN SPORTS IN WHICH IT IS REQUIRED TO BE EXPLOSIVE AND POWERFUL SUCH AS IN BASKETBALL FOR JUMPING- YOU CAN TRAIN MUSCULAR POWER USING PYLOMETRICS

WHAT CAN THE MUSCLES DO IN PYLOMETRICS

IT CAN EITHER SHORTEN OR LENGTHEN

WHAT HAPPENS IF THR MUSCLE LENGTHENS JUST BEFORE IT SHORTENS IN PYLOMETRICS

IT CAN HELP GENERATE POWER BECAUSE IT GET STRETCHED AND LENGTHENS SO EXTRA ENERGY IS STORED IN THE MUSCLE. THIS EXTRA ENERGY MEANS THE MUSCLE CAN GENERATE A GRATER FORCE WHEN IT SHORTENS. THE EXTRA ENERGY DOEST LAST VERY LONG, SO THE QUICKER YOUR MUSCLE CAN MOVE BETWEEN LENGTHENING AND SHIRTENING OHASES, THE MORE POWERFUL THE MOVEMENT WILL BE.

WHAT DOES PYLOMETRIC TRAINNING IMPORVE

SPEED THAT YOU CAN SWITCH BETWEEN TWO PHASES, SO IT IMPROVES YOUR POWER. ITS ANAEROBIC EXERCISE AND OFTEN INVOLVES JUMPING.

WHAT ARE THE ADVANTAGES OF PYLOMETRIC TRAINNING

ITS THE ONLY FORM OF TRAINING THAT DIRECTLY IMPROVES POWER

WHAT ARE THE DISADVANTAGES OF PYLOMETRIC TRAINNING

IT IS VERY DEMANDING ON THE MUSCLE USED- YOU NEED TO BE VERY FIT TO DO IT, OTHERWISE YOULL GET INJURED

USING THE TRAINNING METHODS OVER A PERIOD OF TIME HAS…

LONG-TERM EFFECTS ON THE BODY SYSTEM. BY IMPROVING COMPONENTS OF FITNESS, YOU CAN IMPROVE THE PERFOMANCE OF THE MUSCULO-SKELETAL AND CARDIO-RESPIRATORY SYSTEMS. THESE CHANGWS HAVE A POSITIVE EFFECT ON BOTH YOUR HEALTH AND PERFORMANCE IN PHYSICAL ACITVITY AND SPORT

FITNESS CLASSES THAT MAKE TRAINNING MORE SOCIAL AND FUN

1) AEROBICS- DOING AEROBIC EXERCISE TO MUSIC; IT IMPROVES FITNESS, STRENGHT AND FLEXIBILITY 2) YOGA AND PILATES- BOTH USE A SERIES OF EXERCISES AND STRETCHES THAT HELP INCREASE STRENGTH, FLEXIBILITY AND BALANCE. 3) BODYPUMP- A CHOREOGRAPHED WORKOUT THAT COMBINES WEIGHT TRAINNING WITH AEROBICS; ITS GOOD FOR STRENGHT, MUSCULAR ENDURANCE, AND CARDIOVASCULAR FITNESS. 4) SPINNING- HIGHT INTENSITY SORKOUR USING EXERCISE BIKES; GOOD FOR IMPROVING BOTH YOUR CARDIOVASCULAR AND ANAEROBIC FITNESS.