Training methods Flashcards
Flexibility training- static
Where you hold the stretch in one position. There are two types active and passive. Active is where you push the muscle past the point on resistance with own muscle. Passive is where you use an external object to perform the stretch.
Flexibility training- ballistic
Where you use hopping or bounding movements to push the muscle even further. These movements are specific to the sport you are getting ready to do. Careful as it may lead to muscle soreness and strain.
Flexibility training- PNF
Performer stretches the muscle as far as they can and the partner hold the muscle in this position for 6-10 seconds while the performer pushes against the partner. The muscle is then relaxed and stretched again with the help of a the partner it is usually stretched further the second time
Strength training- plyometrics.
It improves power and muscular strength. It is the use of bounding, hopping and jumping actions which cause the muscles to strengthen before the maximum muscle shortening. Strength gains take 8 to 10 weeks.
Strength training- circuit training
A series of exercises completed one after another, it develops strength, muscular endurance and power. Each station should target a different area of the body to avoid fatigue. The intensity can be increased by staying at each station longer.
Strength training- free weights
Training for maximum strength 90% of 1RM and 6 reps. Training for strength endurance 50-60% of 1RM and 20 reps. Training for elastic strength 75% of 1RM and 12 reps.
Warm up
A warm up is important to prepare the mind and body. A warm up should consist of gentle exercise and stretching.
Cool down
A cool down returns the body to a complete resting state. Gentle stretching will remove lactic acid and prevent muscle cramps. A cool down will also prevent DOMS (Delay onset muscle soreness).
Types of speed
Accelerated up to 30m,
Pure up to 60m Endurance sprints with short rest periods.
Speed training- hollow sprints
A series of sprints separated by a hollow period of walking or jogging. This training method is often used by sprinters.
Speed training- acceleration sprints
The pace is gradually increased from a walking or rolling start to maximum speed or intensity.
Speed training- interval
For speed training the intervals between work will be shorter and more intense for example 40m sprint and 15 seconds rest.
Aerobic Endurance training- continues training
When you continue to do the same types of moderate exercise for 30 minutes or longer without rest. Types include rower, treadmill, cross training and running. Sport performer that would use this are swimmer, long distance runner, long distance cyclist and rower.
Aerobic Endurance training- interval training
The difference between interval training for speed training and interval training for aerobic endurance is for speed training you are in your anaerobic training zone but for aerobic endurance training you are in your aerobic training zone. In your work period you work hard for 30s-5 minutes and in the rest period you can sit, stand, walk or jog. To develop aerobic endurance you need to decrease the number of rests and increase the intensity.
Aerobic endurance- circuit training
The type of fitness it develops depends on the exercises you do for example to develop aerobic endurance you would do jogging on the spot or skipping, and to develop strength you would do push ups or use weights. You can vary circuit training to change the intensity by varying the number of stations, the time you spend on each, how long you rest, the number of circuits and the number of sessions per week
