training methods Flashcards
Resistance/weight training
aimed to build strength by exercising the muscles against resistance.
Plyometric training
a type of training which helps develop powerful movements and improve the functions of the nervous system, with key purposes of developing skills/movements produced in sports.
(EG: A burpee, a jump squat, a jumping lunge)
Circuit training
a combination of high intensity exercises and resistance training. It is designed to be easy it targets multiple fitness components. Normally the time between exercises in circuit training is short.
Interval training
a type of physical training that has bursts of high intensity work. The high intensity work is evened out with periods of rest or lower intensity activity.
Long interval training
Long periods of work followed by short periods of rest. Aims to improve lactate inflection point. (The intensity is at or just above LIP: 85% max HR)
Medium interval training
Aims to improve tolerance to metabolic by-products. (intensity is above LIP: 85-95% max HR)
Short interval training
Aims to improve speed. Involves training with maximal intensity for 10 seconds or less. (Intensity is above 95% max HR)
Continuous training
performing an exercise for a longer period of time. (30+ minutes) Should be performed at a submaximal rate of 70-85% MHR. Doing it without rest. Submaximal intensity.
Fartlek
a type of continuous training where bursts of faster work are added with times of low intensity work. (Fartlek is a Swedish word which means ‘speed change’)
Static
Static stretching involves gradual lengthening of a muscle to an elongated position (the point of discomfort) and hold that position for 10 - 60 seconds. It is best performed after training as a cool down.
Dynamic
Dynamic stretching involves moving a joint through a full range of movement with momentum in a controlled way. Best performed as warmup.
Muscular power
Strong/forceful but quickly
Muscular strength
Strong/forceful but you can take as long as you want
