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PE/Health > Training Methods and Principles > Flashcards

Training Methods and Principles Flashcards

1
Q

what are the training methods

A

CONTINUOUS TRAINING

FARTLEK TRAINING

INTERVAL TRAINING

RESISTANCE TRAINING

PLYOMETRICS TRAINING

CIRCUIT TRAINING

FLEXIBILITY TRAINING

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2
Q

What is continuous training
(including energy systems and fitness components and intensity %)

A

Performing an exercise such as running, cycling or swimming over an extended period of time (20-30min +).

Intensity - 65-80% max HR

Energy system - aerobic energy system targeted

fitness components - Aerobic power and Body composition

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3
Q

what is fartlek training
(including energy systems and fitness components and intensity % )

A

a form of continuous training where bursts of faster work are interspersed with times of low
intensity work.

energy system - Aerobic and Anaerobic

fitness components - Aerobic power, Body composition, Anaerobic capacity, Speed.

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4
Q

what are the types of interval training

A

long
medium
short
High intensity interval training.

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5
Q

what is long interval training
(including energy systems and fitness components and intensity % and work to rest ratios )

A

Long periods of work followed by shorter periods
of rest.

intensity - the intensity is at or just above LIP (85% max. HR).

energy system - Aerobic

fitness components - Aerobic power, Body composition

work to rest - 1:1 2:1 3:1

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6
Q

what is medium interval training
(including energy systems and fitness components and intensity % and work to rest ratios )

A

Aims to improve tolerance to metabolic by-products.

intensity - intensity is above the LIP (85 - 95% max HR)

energy system - Anaerobic Glycolysis

fitness components - Anaerobic, capacity, Speed, Muscular endurance

work to rest - 1:2 1:3

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7
Q

what is short interval training
(including energy systems and fitness components and intensity % and work to rest ratios )

A

Aims to improve speed and involves training with maximal intensity for 10 seconds or less.

intensity - intensity is above 95% max HR.

energy system - ATP-PC system

fitness components - Anaerobic, capacity, Speed

work to rest - 1:5 1:6

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8
Q

what is resistance training
(including energy systems and fitness components and intensity % )

A

Often referred to as weight training,
resistance training can be performed using body weight, free weights, specialized weights machines, weighted balls/kettles or resistance bands.

energy system - anaerobic and ATP-PC system

fitness components - Anaerobic capacity, Muscular strength, Muscular power, Muscular endurance, Speed, Body composition

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9
Q

what are the expected load, sets reps and speed for strength training

A

load - 85% max
sets - 3
reps - 6 to 12

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10
Q

what are the expected load, sets reps and speed for power training

A

load - 50%
sets - 3
reps - 3-6

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11
Q

what are the expected load, sets reps and speed for endurance training

A

Load - 70%
sets - 3
reps - 12+

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12
Q

what is plyometrics training
(including energy systems and fitness components and intensity %)

A

Plyometrics is a type of exercise training designed to produce fast, powerful movements.

Plyometrics is used to increase the speed or force of muscular contractions, providing
explosiveness for a variety of sport specific activities.

Energy System Targeted - Anaerobic system

Fitness Components Targeted - Muscular power, Speed

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13
Q

what is circuit training
(including energy systems and fitness components and intensity %)

A

Circuit training is a sequenced combination of high-intensity exercises and resistance
training designed to be easy to follow that can target multiple fitness components.

The time between exercises in
circuit training is short, often with rapid movement to the next station. It must be specific to the energy systems and fitness components targeted

energy system - aerobic and anaerobic system.

fitness components - all fitness components.

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14
Q

what are the types of circuit training

A

Fixed time – complete as many reps of each exercise in a pre-determined time frame.

Fixed load – complete exercises for a pre-determined number of reps.

Individual load –

Step 1 - complete a minute maximum test on each exercise.

Step 2 - training loads are established by halving the test results.

Step 3 - repeat two or more circuits at specified training load.

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15
Q

what are the types of flexibility training

A

static stretching

dynamic stretching

proprioceptive Neuromuscular Facilitation stretching ( PNF )

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16
Q

what is static stretching

A

Static stretching involves gradual lengthening of a muscle to an elongated position (to the point of discomfort) and hold that position for 10 seconds to 60 secs.

17
Q

advantages and disadvantages of static stretching

A

Advantages:- safe and unlikely to cause injury when part of a cool down and overcomes the stretch reflex

Disadvantages:- doesn’t increase flexibility through full range of motion and takes time

18
Q

what is dynamic stretching

A

Dynamic stretching involves moving a joint through a full range of movement with momentum in a controlled way.

Ideal as part of a warm up when it simulates the movements that are performed during training or competition.

19
Q

advantages and disadvantages

A

Advantages:- stretches the major muscles that cross the joint

stretches though full range of motion

prepares athlete for upcoming movements / skills

Disadvantages:-

could lead to injury if not performed in a controlled manner

20
Q

what is PNF stretching

A

PNF stretching is considered to be the most effective way to increase static flexibility and is
a combination of static passive stretching and isometric contractions.

21
Q

advantages and disadvantages

A

Advantages:-

facilitates muscle inhibition –
increases stretch reflex

develops a range of motion

assists in rehabilitation

Disadvantages:-

requires help of a partner who
knows what to do

22
Q

what are the main training principles

A

specificity
intensity
time/duration
overload
frequency

23
Q

what is frequency

A

The frequency of exercise is a fine balance between providing just enough stress for the body to adapt and allowing enough time for rebuild & repair to occur.

24
Q

aerobic training frequency

anaerobic training frequency

resistance frequency

A

aerobic - the guideline for aerobic training is ideally 5 or 6 sessions per week.

anaerobic - The guideline for anaerobic training is ideally 3 or 4 sessions per week.

resistance -
Whole Body - a program that works every body part every session should be completed 3-4 days a week with a day’s rest between sessions.

Split Routine - a program that focuses on just one or two body parts per session could be completed as frequently as 6 days per week.

25
Q

what is intensity

A

The measurement of exercise intensity (how hard the athlete is working )

should be monitored to ensure the
athlete remains above the training
threshold but under LIP (for endurance training).

26
Q

what it time/duration

A

Time or Duration usually refers to how long a training session should go for (in minutes) OR for how long a training program should be undertaken (in weeks).

27
Q

what is progressive overload

A

the gradual increase of
stress placed upon the body during exercise training.

28
Q

what is specificity

A

Training methods, exercises, intensities and workloads should be specific to:-

energy systems

fitness components

muscle groups

movement patterns

PE/Health (1 decks)

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