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Physical Education > Training Methods > Flashcards

Training Methods Flashcards

1
Q

What is continuous training?

A

Working continuously for 20mins+ between 65-85% HRM
Trains aerobic power and muscular endurance

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2
Q

What is interval training?

A

Making changes to the intensity, time and recovery method to alter energy systems, fitness components and physiological benefits
Periods of work followed by periods of rest

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3
Q

Short Interval training

A
  • speed
  • anaerobic capacity
  • ATPPC system
  • 3 - 10 seconds work
  • passive recovery
  • 95-100% HRM
  • 1: 5 W:R
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4
Q

Intermediate Interval training

A
  • anaerobic capacity
  • speed
  • muscular endurance
  • anaerobic glycolysis
  • lactate tolerance
  • 15 sec - 1 min work
  • active rest
  • 85 - 95 % HRM
  • 1: 3 W:R
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5
Q

Long interval training method

A
  • aerobic power
  • muscular endurance
  • aerobic system
    LIP %HRM increase
  • 1min+ work interval
  • active rest
  • 65 - 85% HRM
  • 1:1 W:R
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6
Q

What is HIIT Training?

A

Involves repeated work intervals that are relatively brief in duration and performed close to VO2 max (90+% HRM) followed by a lower intensity recovery

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7
Q

Why use HITT workouts?

A
  • provide same benefits as traditional aerobic training in shorter time periods due to higher intensity
  • EPOC for longer duration
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8
Q

Training principles of HITT

A

1 - 2 times per week due to higher intensities and need to recover from microtrauma

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9
Q

What are the benefits of HIIT training?

A
  • offer time poor individuals an alternative method while achieving similar gains
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10
Q

What are the risks associated with HITT?

A

Individuals with health issues may not be conditioned enough to complete HITT and may benefit from lower intensity.

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11
Q

Chronic adaptations to HIIT

A
  • increased VO2 max
  • increased capillarisation
  • increased mitochondrial mass
  • increased muscle oxidative capacity
  • decrease lactate production, increased lactate tolerance
  • decreased reliance on glycogen
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12
Q

Fartlek training

A

Type of continuous training with bursts of high intensity
- anaerobic glycolysis will increase intensity above 85% HRM

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13
Q

Fartlek training principles

A
  • 65 - 85% hrM
  • 20 MINS+
  • Aerobic
  • LIP at higher %
  • aerobic power
  • muscular endurance
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14
Q

What is circuit training?

A

-performing a no. of exercises at a sequence of stations
- manipulated by changing reps/time/recovery period
- replicate activity analysis

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15
Q

What are things to consider about Circuit training

A
  • w:r ratio
  • repetitions
  • muscle actions
  • sequencing of stations
  • recovery
  • fitness components
  • individual load
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16
Q

Resistance training

A

Manipulation of repetitions and resistance

17
Q

Resistance

A

the load to be moved

18
Q

Muscular strength

A

85 - 100% 1RM
3 - 5 exercises
2 - 8 repetitions
3 - 5 sets
Passive rest
Slow contraction
2 - 3 frequency

19
Q

Muscular power

A

30% 1RM
2 - 4 exercises
4 - 6 repetitions
3 - 4 sets
Passive rest
Explosive speed
1 - 2 frequency

20
Q

Muscular Endurance

A

30 - 50% 1RM
4 - 8 exercises
15+ repetitions
2 sets
Active rest
Rhythmical speed
2 - 3 frequency

21
Q

Guidelines for resistance training

A
  • choose no more than 2 exercises for each muscle group
    muscular endurance, strength, power
  • recovery
  • indirectly improve other muscle components
22
Q

What is the aim of plyometric training?

A

Increase muscle power and develop the ability of the muscle to contract rapidly/explosively
4 - 6 repetitions

23
Q

How does Plyometric training work?

A

A muscle is loaded with an eccentric lengthening action followed by a concentric (shortening action), contracting more forcefully more rapidly
AKA stretch/reflex cycle
Shorter period = more forceful

24
Q

Plyometric training considerations

A
  • suitable strength base
  • start with low stress
  • not suitable for u15s
  • shock absorbing surfaces
  • 2x weel (prep) 1x (comp)
  • 48 hours recovery required
25
Q

Benefit of plyometrics

A
  • increase muscular power
  • increase force output allowing faster speed
  • increase development of power to increase stride length and running economy through reduced contact time
  • accelerate faster
26
Q

What is PNF stretching?

A

Static stretch followed by an isometric contraction or contract/relax sequence

27
Q

Dynamic stretching

A

involves moving a joint through its full range of motion with controlled momentum

28
Q

Static stretching

A

slowly stretching the muscle/tendon and holding the position for a period of time

29
Q

What are the benefits of core strength?

A
  • improved running economy
  • increased power output
  • potential to improve acceleration
  • improved balance
  • reduced risk of injury

Physical Education (12 decks)

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