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P.e U3 > training methods > Flashcards

training methods Flashcards

1
Q

Continuous training
- training zone
- minimal period of time
- targeted energy system
- Fitness components targeted
- examples

A
  • 70-85% MHR
  • 20-30min min ( don’t go more than an hour)
  • Aerobic
  • aerobic power and body composition
  • running, cycling, swimming
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2
Q

Continuous training
- methods of overload

A
  • increase duration
  • increase distance
  • increase intensity
  • increase difficulty of the course - tougher terrain
  • decrease time to complete a set distance
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3
Q

Fartlek training
- training zone
- minimal period of time
- targeted energy system
- Fitness components targeted
- examples

A
  • 70-85?????
  • A form of continuous so 20 mins min????
  • anaerobic glycolysis and aerobic
  • aerobic power, anaerobic capacity and body composition
  • form of continuous training where burst of faster work are interspersed with times of low intensity work
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4
Q

fartlek training- methods of overload

A
  • increase duration
  • increase distance of each bursts of speed
  • increase the frequency of each burst of speed
  • decrease the period of slower recovery between each burst of speed
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5
Q

interval training

A
  • long interval ( 1:1, 2:1 - aerobic )
  • medium interval ( 1:3 - anaerobic glycolysis )
  • short interval training ( 1:5+ - ATP -PC)
  • high interval training ( HIIT) ( aerobic)
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6
Q

Long interval training
- training zone
- minimal period of time
- targeted energy system
- Fitness components targeted
- examples

A
  • intensity is just above LIP (85% MHR) - aiming to improve LIP
  • long periods of work 1-5 mins, followed by shorter periods of rest
  • aerobic
  • aerobic power
  • example?????
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7
Q

Long interval
- methods of overload

A
  • increase work distance
  • increase work intensity
  • increase work duration
  • decrease amount of rest
  • increase sets//reps
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8
Q

Medium interval training
- training zone
- minimal period of time
- targeted energy system
- Fitness components targeted
- work to rest ratio
- examples

A
  • 85-95% MHR (above LIP)
  • work duration - 20-45 seconds with 3x amount of rest.
  • anaerobic glycolysis
  • anaerobic capacity, speed and muscular endurance
  • 1:2 or 1:3
  • 3 sets of 4 reps of 90%MHR 0 seconds sprints (150m sprints) (90 second recovery)
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9
Q

Medium interval training
- methods of overload

A
  • increase work
    : distance
    : intensity
    : duration
  • decrease amount of rest
  • increase reps and or sets
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10
Q

Short interval training
- aim
- training zone
- period of time
- targeted energy system
- Fitness components targeted
- work to rest ratio
- examples

A
  • to improve speed
  • 9-10 RPE ( above 95% MHR)
  • max intensity for 10 seconds or less
  • ATP -PC
  • anaerobic capacity and speed
  • 1:5 or 1:6
  • 4 sets of 4 reps over 40 meters sprints at 9 RPE ( 2 mins recovery between reps )
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11
Q

Short interval training
- overload methods

A

increase work:
: distance
: intensity
: duration
: reps and sets
- decrease amount of rest

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12
Q

High intensity interval training
training zone
- minimal period of time
- targeted energy system
- Fitness components targeted
- work to rest ratio
- examples

A

-9-10 RPE with passive recovery or low intensity active ( 90-100% MHR)
- between 30 seconds and 4 mins
- aerobic
- aerobic power
- 1:1 or 2:1
- 90 sec on 90 secs off running ( sprinting) , swimming, cyclign ( on stationary bike)

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13
Q

HIIT
- methods of overload

A

increase work
: distance
: intensity
: duration
: reps/sets
- decrease amount of rest

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14
Q

resistance training
-aim
training zone
- targeted energy system
- Fitness components targeted
- examples

A
  • contract muscles against a resistance to increase size, strength, power and endurance
  • 1RM
  • ATP-PC and Anaerobic glycolysis
  • anaerobic capacity, muscular strength, muscular power, muscular endurance, body composition
  • 3sets of 10 reps of bicep curl
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15
Q

resistance
- methods of overload

A

increase the
: load
: sets
: reps

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16
Q

resistance
musclar srength:
- LOAD ( % 1RRM)
- sets
reps
rep speed

A
  • > 80%
  • 3
  • 1-6
  • Slow to medium
17
Q

resistance
musclar power: :
- LOAD ( % 1RRM)
- sets
reps
rep speed

A
  • 40-60%
  • 3
  • 1-6
  • fast
18
Q

resistance
musclar endurance :
- LOAD ( % 1RRM)
- sets
reps
rep speed

A

40-60%
3
12-15+
- slow to medium

19
Q

resistance
hypertrophy :
- LOAD ( % 1RRM)
- sets
reps
rep speed

A
  • 70-85%
  • 3
  • 6-12
  • slow to medium
20
Q

Plyometrics training

A
  • muscle is loaded (eccentric phase) and the contracted in a rapid sequence (concentric phase)
  • used to increase speed or force of muscular contraction providing explosiveness for a variety of sport specific activities
21
Q

plyometrics training
- energy system targeted
- fitness component targeted
- methods of overload

A
  • ATP-PC
  • muscular power and speed
  • increase work intensity - jump higher or longer or faster
  • increase the sets
  • increase reps
  • decrease rest time
22
Q

circuit training

A
  • time between exercises is short
  • well designed circuits are specific to the energy systems, fitness components and muscle groups of your sport
23
Q

types of circuit

A

Fixed time - complete as many reps of each exercise in a pre - determined time frame

Fixed load - complete exercises for a pre- determined number of reps

24
Q

circuit training
- energy system
- fitness components targeted

A
  • aerobic, anaerobic glycolysis and atp-pc
  • aerobic power
  • anaerobic capacity
  • muscular strength
  • muscular power
  • muscular endurance
  • agility
  • speed
  • flexibility
  • body composition
25
Q

circuit training
- methods of overload

A
  • increase weights/ loads
    -increase durations of each station
    -add more stations
    -add another lap of the circuits
    -decrease rest between exercises
    -increase reps of each exercise
    -complete same circuit in less time
26
Q

flexibility
- 4 types

A
  • static
  • dynamic
  • ballistic
  • proprioceptive Neuromuscular facilitation (PNF)
27
Q

static stretching

A
  • hold position of discomfort for 10-60 seconds
  • performed after training as part of cooldown
    ADVANTAGES
  • safe and unlikely to cause injury when part of a cool down
  • overcomes the stretch reflex
    DISADVANTAGES
  • doesn’t increase flexibility through full range of motion
  • takes time
28
Q

dynamic stretching

A
  • moving a joint through full range of movement with momentum in a controlled way
  • part of warm up

ADVANTAGES:
- stretches major muscles that cross the joint
- stretches trough full range of motion
- prepares athletes for upcoming movements/ skills
DISADVANTAGES:
- could lead to injury if not performed in a controlled manner

29
Q

Ballistic stretching

A
  • uses momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion

ADVANTAGES
- similar in speed and movement to actual sporting movement
DISADVANTED
- can cause muscle damage
- extensive use can reduce flexibility
- appropriate in only very limited circumstances

30
Q

proprioceptive Neuromuscular Facilitation (PNF)

A
  • combination of static and passive stretching and isometric contractions and isometric contractions
    ADVANTAGES:
    -facilitates muscle inhibition - increases stretch reflex
  • develops a range of motion
    assists in rehabilitation
    DISADVANTAGE
  • requires help of a partner who knows what to do

P.e U3 (8 decks)

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