Training methods Flashcards
what are the components of fitness?
- Muscular endurance
- Aerobic capacity
- Flexibility
- Muscular strength
- Body composition
what does weight training improve and what does it involve?
- strength
* involves a range of muscle group specific resistance exercises.
how do you vary the intensity of weight training?
•the % of 1 rep max
- 80-85% = muscle bulk
- 60% = muscular endurance
what does continuous training improve and what does it involve?
- aerobic capacity (cv endurance)
* involves 20mins+ of low intensity, whole body exercises.
how do you vary the intensity of continuous training?
•working in a different HR training zone (%HR max) •rate of perceived exertion (RPE scale) - 1 = asleep - 12-16 - 20 = maxes out
what does fartlek training improve and what does it involve?
- aerobic endurance
* blends continuous training with internal training by intermixing periods of fast and slow running.
how do you vary the intensity of fartlek training?
•alternating the time allocated to fast or slow sections
what does circuit training improve and what does it involve?
- muscular endurance
* involves a range of muscle group or sports specific exercises carried out in stations.
how do you vary the intensity of circuit training?
- the time at each station
* the amount of exercises at station
what does interval training improve and what does it involve?
•aerobic capacity -more rest •power -less rest •involves repeated of exercises followed by ‘rest and recovery’
how do you vary the intensity of interval training?
•the recovery time or the type of exercise.
what does plyometrics improve and what does it involve?
•power
•includes 3 phases
-Eccentric pre-stretch (muscle elongating)
-Amortisation (quick change from down to up it back to forward)
-concentric contraction
how do you vary the intensity of plymetrics?
•increasing sets/reps or reducing rest/recovery
what does mobility training improve and what does it involve?
- flexibility
* involves stretching to improve range of movement.
types of mobility training.
- active - no external resistance
- passive - external resistance provided by partner or equipment
- ballistic - bouncing in and out of stretched position, for advanced performers only.
what is PNF?
•proprioceptive neuromuscular facilitation
•active/passive partner stretching technique that overrides the protective stretch reflex
C-contract
R-relax
A-antagonist
C-contract
what are the principles of training?
S.P.O.R.V
F.I.T.(T)
what does S.P.O.R.V stand for
Specificity Progressive Overload Reversibility (rest and recovery) Variance
Specificity
Training must be matched to the needs of the sporting activity and muscle groups used.
Progressive
Start slowly and gradually increase the amount of exercise.
Overload
Fitness can only be improved by stressing the body more than normal to cause adaptions.
Reversibility
Any adaptation from training will be lost when training stops or is reduced (rest and recovery).
Variance
Keep training interesting. Variety and enjoyment are key!!
What does F.I.T.(T) stand for
Frequency
Intensity
Time
(Type)
