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PE- exercise physiology > Training Methods > Flashcards

Training Methods Flashcards

1
Q

What does weight training improve

A

Static and dynamic strength
Power
Muscular endurance

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2
Q

How can you change the intensity of weight training

A

Increase % of 1 rep max
Adjusting number of reps and sets
Rest time in between sets

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3
Q

What does continuous training improve

A

Aerobic capacity

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4
Q

How can you change the intensity of continuous training

A

Working in different hr zones
Rate of perceived exertion

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5
Q

What is fartlek training and what does it improve

A

Improves aerobic capacity
Involves working at different speed/intensities

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6
Q

How can you change the intensity of Farlek training

A

Time allocated to certain sections
Intensity
Gradient

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7
Q

Why is fartleck suitable for a games player

A

Training replicates different demands within a game situation
Stresses energy systems replicating the particular demands of team sports

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8
Q

what does circuit training improve

A

Improves a range of fitness components

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9
Q

How can you change the intensity of circuit training

A

Time at each station
Reducing rest time between sets

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10
Q

What does interval training improve

A

Aerobic capacity
Speed
Power
Agility
Strength

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11
Q

How can you change the intensity of interval training

A

Intensity of work periods
Duration of work periods
Recovery time
Type of exercise

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12
Q

What is short interval training

A

To improve speed you will do shorter work periods but at higher intensities

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13
Q

What is longer interval training

A

To improve aerobic capacity the work and rest periods will be longer

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14
Q

What ones HITT stand of

A

High intensity interval training

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15
Q

What does HITT training improve

A

Muscular strength and endurance
anaerobic power
Speed
Aerobic capacity

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16
Q

How can you change the intensity of HITT

A

Duration of work periods
Intensities
Number of sets and reps
Recovery time
Type of exercise

17
Q

What does plyometric training improve

A

Power
Muscular strength

18
Q

What are the 3 stages of plyometric jumps

A
  1. Eccentric pre-stretch
  2. Amortisation (quick change from done to up or backwards to forwards)
  3. Concentric contraction
19
Q

How can you change the intensity of plyometric training

A

Increasing sets and reps
Reducing rest/recovery

20
Q

Types of flexibility training

A

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

21
Q

What is PNF

A

Proprioceptive neuromuscular function

22
Q

What is the process of PNF

A
  1. Partner assisted stretch
  2. 6-8 secs of isometric contractions against resistance (this activates the Golgi tendon organ which relax the muscle)
  3. Athlete relaxes
  4. The partner passive stretch to new limit so range of movement is increased
23
Q

Advantages of weight training

A

Increases muscular strength
Endurance

24
Q

Disadvantages of weight training

A

Free weights can lead to injury

25
Q

Advantages of continuous training

A

Easy to do
No equipment

26
Q

Disadvantages of continuous training

A

Boring

27
Q

Advantages of fartlek training

A

A bit more interesting
No equipment

28
Q

Disadvantages of fartlek training

A

Can be different to work at correct intensity

29
Q

Advantages of circuit training

A

Can work a range of CoF at one time

30
Q

Disadvantages of circuit training

A

Might not want to work on multiple CoF at one time

31
Q

Advantages of interval (HITT)

A

Quick
Speed and aerobic capacity increased
Quick aerobic gain compared to continuous

32
Q

Disadvantages of interval training (HITT)

A

No pain no gain approach which may lead to injury
Hard to get work/rest exactly right

33
Q

Advantages of plyometric training

A

Effective in increasing power

34
Q

Disadvantages of plyometric training

A

Initial level of strength needed otherwise injury may occur

35
Q

Advantages of mobility

A

Less likely to get injured
More range of motion
Increase power and speed

36
Q

Disadvantages of mobility

A

Ballistic stretching can cause injury if done by inexperienced athletes
Long time to do and gain benefits from

PE- exercise physiology (3 decks)

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