training methods (SAC 5) Flashcards
1
Q
continuous training
A
- performing an exercise such as running, cycling or swimming over an extended period of time (20-30 mins)
- 65-80% max HR (stay in aerobic training zone)
ENERGY SYSTEMS: aerobic
FITNESS COMPONENTS: aerobic power & body composition
METHODS OF OVERLOAD: increase duration, distance, intensity, decrease time for set distance, difficulty of course
BENEFITS: improves cardiovascular endurance
2
Q
fartlek training
A
- form of continuous training where bursts of faster work are interspersed with time of low intensity work
ENERGY SYSTEMS: aerobic and anaerobic glycolysis
FITNESS COMPONENTS: aerobic power, body composition, anaerobic capacity, speed
METHODS OF OVERLOAD: increase duration, distance, intensity, decrease recovery period
BENEFITS: strength, endurance, psychological strength, speed
3
Q
two types of fartlek training
A
DISTANCE FARTLEK:
1 lap = mod/fast
1 lap = jog
TIMED FARTLEK = 21 mins overall
1 min = 80% (high)
2 mins = 60% (low)
4
Q
interval training
A
- a type of physical training that involves bursts of high intensity work is alternated with periods of low activity or rest
- allows more intensive work to be completed without high levels of fatigue (partial replenishment of ATP-PC stores)
- W:R can target any 3 energy systems
5
Q
long interval/fartlek v continuous
A
- performing long interval/fartlek over continuous we work above LIP at stages therefore increasing our lactate tolerance, improve LIP and allowing us to work at a higher intensity for longer
6
Q
long interval training
A
- long periods of work followed by shorter periods of rest
- intensity is at or above LIP (85% max HR)
- aims to improve LIP (which allows us to work at a higher intensity for longer)
- better than continuous, works well with distance
ENERGY SYSTEMS: aerobic
FITNESS COMPONENTS: aerobic power and body composition
W:R: 1:1, 2:1, 3:1
METHODS OF OVERLOAD: increase intensity, duration, reps/sets, decrease rest
7
Q
medium interval training
A
- aims to improve tolerance to metabolic by-products
- intensities above LIP (85-95% max HR)
ENERGY SYSTEMS: anaerobic glycolysis
FITNESS COMPONENTS: anaerobic capacity, speed, muscular endurance
W:R: 1:2, 1:3
METHODS OF OVERLOAD: increase distance, duration, intensity, reps/sets, decrease rest
8
Q
short interval training
A
- aims to improve speed (ability for muscles to increase force production)
- maximal intensity for 10 secs or less
- intensity above 95% max HR
ENERGY SYSTEMS: ATP-PC
FITNESS COMPONENTS: anaerobic capacity, speed
W:R: 1:5, 1:6
METHODS OF OVERLOAD: increase distance, duration, intensity, reps/sets, decrease rest
9
Q
high intensity interval training (HIIT)
A
- usually performed on exercise bikes
- short periods of high intensity followed by low intensity work
- usually 20-30 minutes
- has been found to improve aerobic fitness
e.g (20s at 100% - 10s rest x 10 reps)
ENERGY SYSTEMS: aerobic and anaerobic glycolysis
FITNESS COMPONENTS: aerobic power, anaerobic capacity, body composition
METHODS OF OVERLOAD: increase distance, duration, intensity, reps/sets, decrease rest
10
Q
resistance training
A
- can be performed using body weight, free weights, specialised weight machines, weighted ball, resistance bands
- muscles contract against resistance with aim to increase size, strength, power and endurance
ENERGY SYSTEMS: anaerobic glycolysis
FITNESS COMPONENTS: anaerobic capacity, muscular strength, muscular power, muscular endurance, speed, body composition
METHODS OF OVERLOAD: increase load, sets, reps
BENEFITS: improved muscular strength and tone
11
Q
terminology:
load, repetition max, repetition, set
A
- load: the weight to be lifted, pushed or pulled
- repetition max: the maximum load a muscle can lift for a predetermined number of times (1RM = max you can lift once)
- repetition: the number of times you will continuously repeat an exercise before you rest
- set: the number of times an exercise will be included in a session
12
Q
resistance structure/program design
A
STRENGTH:
load (%RM): >85%
sets: 3
reps: 6-12
rep speed: slow to medium
rest: 2-3 mins
POWER:
load (%RM): >70%
sets: 3
reps: 3-6
rep speed: fast
rest: 2-3 mins
ENDURANCE:
load (%RM): >70%
sets: 3
reps: 12+
rep speed: slow to medium
rest: 2 mins
MUSCULAR ENDURANCE: sets/reps
MUSCULAR STRENGTH: load (high weight, low reps)
13
Q
plyometrics
A
- a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system improving performance
- when muscle is loaded (eccentric phase), then contracted (concentric phase)
- used to increase speed, force and explosiveness
ENERGY SYSTEMS: anaerobic glycolysis
FITNESS COMPONENTS: muscular power, speed
METHODS OF OVERLOAD: increase intensity, sets, reps, decrease rest
BENEFITS: muscle power, strength, explosiveness
14
Q
plyometrics safety precautions
A
- progress gradually
- use correct techniques
- level of fitness requires (specific strength and flexibility)
- complete prior warm up
- limit reps to 100 a day
15
Q
circuit training
A
- a sequenced combination of high-intensity exercises and resistance training
- once circuit is complete, it can be redone
- targets multiple fitness components and muscles group for certain sports
- great for building variety
ENERGY SYSTEMS: aerobic and anaerobic glycolysis
FITNESS COMPONENTS: aerobic power, anaerobic capacity, muscular strength, muscular power, muscular endurance, agility, speed, flexibility, body composition
METHODS OF OVERLOAD: increase weights, duration, stations, laps, reps, decrease rest, time
BENEFITS: improve heart health, muscular, mental health
