Training Methods Flashcards
What does weight training improve
Static and dynamic strength
Power
Muscular endurance
How can you change the intensity of weight training
Increase % of 1 rep max
Adjusting number of reps and sets
Rest time in between sets
What does continuous training improve
Aerobic capacity
How can you change the intensity of continuous training
Working in different hr zones
Rate of perceived exertion
What is fartlek training and what does it improve
Improves aerobic capacity
Involves working at different speed/intensities
How can you change the intensity of Farlek training
Time allocated to certain sections
Intensity
Gradient
Why is fartleck suitable for a games player
Training replicates different demands within a game situation
Stresses energy systems replicating the particular demands of team sports
what does circuit training improve
Improves a range of fitness components
How can you change the intensity of circuit training
Time at each station
Reducing rest time between sets
What does interval training improve
Aerobic capacity
Speed
Power
Agility
Strength
How can you change the intensity of interval training
Intensity of work periods
Duration of work periods
Recovery time
Type of exercise
What is short interval training
To improve speed you will do shorter work periods but at higher intensities
What is longer interval training
To improve aerobic capacity the work and rest periods will be longer
What ones HITT stand of
High intensity interval training
What does HITT training improve
Muscular strength and endurance
anaerobic power
Speed
Aerobic capacity
How can you change the intensity of HITT
Duration of work periods
Intensities
Number of sets and reps
Recovery time
Type of exercise
What does plyometric training improve
Power
Muscular strength
What are the 3 stages of plyometric jumps
- Eccentric pre-stretch
- Amortisation (quick change from done to up or backwards to forwards)
- Concentric contraction
How can you change the intensity of plyometric training
Increasing sets and reps
Reducing rest/recovery
Types of flexibility training
Active- no external resistance
Passive- external resistance
Ballistic- bouncing in and out of stretching position
Static- body is held still
Dynamic- body is moving
PNF
What is PNF
Proprioceptive neuromuscular function
What is the process of PNF
- Partner assisted stretch
- 6-8 secs of isometric contractions against resistance (this activates the Golgi tendon organ which relax the muscle)
- Athlete relaxes
- The partner passive stretch to new limit so range of movement is increased
Advantages of weight training
Increases muscular strength
Endurance
Disadvantages of weight training
Free weights can lead to injury
Advantages of continuous training
Easy to do
No equipment
Disadvantages of continuous training
Boring
Advantages of fartlek training
A bit more interesting
No equipment
Disadvantages of fartlek training
Can be different to work at correct intensity
Advantages of circuit training
Can work a range of CoF at one time
Disadvantages of circuit training
Might not want to work on multiple CoF at one time
Advantages of interval (HITT)
Quick
Speed and aerobic capacity increased
Quick aerobic gain compared to continuous
Disadvantages of interval training (HITT)
No pain no gain approach which may lead to injury
Hard to get work/rest exactly right
Advantages of plyometric training
Effective in increasing power
Disadvantages of plyometric training
Initial level of strength needed otherwise injury may occur
Advantages of mobility
Less likely to get injured
More range of motion
Increase power and speed
Disadvantages of mobility
Ballistic stretching can cause injury if done by inexperienced athletes
Long time to do and gain benefits from
What is periodisation
The organisation of training blocks or phases so that optimal physiological peak can be reached
What are 3 levels of periodisation
Macrocycle
Mesocylce
Microcycle
What is the macrocycle
Based on long term goals
Lasting 1-4 years
What are the 3 phases of macrocycle
Preparation
Competition
Transition
What does the preparation stage consist of
General conditioning
Competition - specific preparation
What does the competition phase consist of
Competition maintenance
Tapering (1-2 weeks prior to comp)
What does the transition phase consist of
Recovery
Rest
What is the mesocycle
Medium term goals
Lasts 1-3 months
May have a component of fitness as the focus
What is the microcycle
Short term goals
Lasts a few weeks
Involves a number of training sessions of different volumes and intensities
What is tapering
The manipulation of training volume and intensity to promote peak performance during competition
What does tapering involve
A decrease in training volume
Maintaining at competition intensity
Coaches responsibility to ensure athlete peaks at a point after training- fatigue but avoid reversibility
1-2 weeks prior to competition
what is specificity
training must be specific/match the needs of the sporting activity and muscle groups
what is progressive overload
start slowly and gradually increase amount of exercise
more stress on the body than normal to cause adaptations
what is reversibility
any adaptations from training will be lost when training stops or is reduced
rest and recovery is vital
what is variance
keep training interesting
variety and enjoyment are key
what is frequency
how often do we train enough sessions to stress the body but enough rest to allow adaptations to take place
what is intensity
the amount of effect or work that must be invested in a specific exercise workout
what is time
how long each individual session should last
what is type
training method and specific exercises appropriate to the relevant component of fitness
what are the benefits of a warm up
reduces chance of injury
speeds up nerve conduction
increases efficiency of chemical reactions
increases blood flow/oxygen delivery to heart and muscles
reduces muscle tension
allow time to go over tactics
improves concentrations
what are the benefits of cool down
speeds up removal of waste products
improves recovery time
reduces changes of delayed onset muscle soreness
maintains venous return
allow heart rate, body temp, adrenaline to resting levels
what is altitude training
training high above sea level (2400m)
what happens during altitude training
the partial pressure of oxygen is reduced so less oxygen is available as 21% is O2
the body adapts by producing more red blood cells and therefore haemoglobin this is caused by increasing the hormone erythropoietin (EPO)
this improves oxygen carrying capacity
also increases myoglobin and lactate buffering capacity in muscle tissue
how long do the effects of altitude training last after returning to sea level
2-8 weeks
what are the 3 methods of altitude training
- live high train high
- live high train low
- live high, train high/low
what is live high train high
when you are always at altitude and the most traditional method
but it is difficult to keep intensity high due to fatigue
what is live high train low
sleep will cause adaptations due to altitude but train low to keep intensity high
keep neuromuscluar adaptations
what is live high, train high/ low
live at high altitude
train at high altitude for moderate exercise but return to low for intense training
what are 2 types of artificial altitude training
intermittent hypoxic exposure (IHE)
intermittent hypoxic training (IHT)
what is intermittent hypoxic exposure (IHE)
regular exposure to low oxygen conditions
what is intermittent hypoxic training (IHT)
regular training at low oxygen conditions
problems with altitude training
variation in benefits for individuals
decrease in plasma volume, increased blood viscosity
increase ventilatory (breathing harder due to lack of oxygen)
athletes cant train as hard or recover as quick
two types of acclimatisation training
extreme heat
extreme cold
how does the body respond to acclimatisation training
if the bodies core temp goes above or below 37 degrees thermoregulation mechanisms are activated because information is sent to the hypothalamus which controls homeostasis
adaptations of extreme heat
increases sweat response- sweat earlier in greater volume
increased blood volume- increased blood flow to skin
disadvantages to extreme heat
increase sweating- dehydration
increase in blood viscosity
blood flow decreases
cardiovascular drift- gradual decrease the heart rate over long duration of exercise
increased breathing rate
reduced amounts of nutrients to body-fatigue
adaptations from extreme cold
improved energy source usage- earlier fat breakdown
reduced blood pressure
disadvantages of extreme cold
increased breathing rate- dehydration
blood pressure increases
muscular strength and muscular endurance
blood flow to skin decreases
