Training Methods (Unit 4 AOS 2) Flashcards
What are the training methods? Catagorise them into aerobobic and anaerobic
Aerobic training methods
- Continuous
- fartlek
- Long interval
- HIIT
- Circuit (low work to rest ratio)
- flexibility
Anaerobic training methods
- plyometrics
- Resistance /weights
- Short and intermediate interval
- Circuit (high work to rest ratio)
FARTLEK TRAINING
Description, frequency, intensity, trains, examples
Description
- Combines continuous activity with random bursts of intense work throughout the activity.
- changing an activity’s intensity through variations in effort or environment.
- Variations (from sub-max intensity) include slow jogging, maximal sprints, walking, hill work, sand work, half pace sprints.
Frequency
- 2 (maintain)
- 3+ (improve)
Intensity
- Varied
Examples
- Jog 60 seconds- stride 30 seconds… repeat for 20mins
Trains
- Aerobic power (some anaerobic components too)
Advantages of fartlek training
- Another advantage is that training sessions can be structured or unstructured to add variety.
- Fartlek training can closely resemble the activity patterns specific to a particular sport/activity and can be completed in a relatively confined space.
(Good for people in intermittent sports due to the changes in intensity) - Effective for LIP as trains aerobic systems and also lactate tolerance
High Intensity Interval Training (HIIT)
what, energy systems used, work to rest ratio, intensity, duration, purpose of this training, sports, trains, examples
What is it?
- High intensity interval training is a form of training that generally includes short bursts of high intensity exercise interspersed with periods of rest or low intensity exercise
- fluctuates between high and low intensity
- HR also fluctuates however average HR increases linearly
- HIIT is usually associated with activities such as cycling (on a stationary bike) or running (sprinting).
Energy System used :
- Anaerobic and Aerobic Systems
Work to rest ratio:
- No set formula
Intensity (%Max HR):
90 - 100%
Duration:
varied
Purpose of this training:
Aerobic training concept of short high-intensity work: low intensity rest
sports:
most
Good for intermittent sports
Trains:
- aerobic power (aerobic system)
eg:
- 30 secs on at 9 - 10 RPE and 4 minutes off (1:8 work to rest)
- 4 mins at 90% with 1 minute rest
Benefits of High Intensity Interval Training (HIIT)
more rapid aerobic improvements for shorter training sessions can be achieved
Improve exercise capacity (increased maximum oxygen consumption (VO2max))
Improve performance (faster time trials or longer time to exhaustion) in activities that are predominantly aerobic in nature.
a decrease in rate of glycogen use
a decrease in lactate production
improved lactate tolerance
Less time commitment than other methods but same health benefits.
Difference between HIIT and fartlek training
HIIT Has more structured and consistent intensity applied throughout. Fartlek includes greater variety and duration of intensity.
Fartlek Training – Progressive Overload
Increasing the frequency of intense work.
Increasing the duration of the intense work.
Increasing the distance covered.
Covering the same distance in a shorter time.
Increasing by 2-10%
HIIT Progressive overload?????
what is interval training
intervals of work followed by intervals of recovery/rest.
Rest can be active or passive… Depends on the main energy system involved.
What similarities and differences exist between HIIT, other forms of interval training (long, intermediate and short) and fartlek training?
(P30 and 32)
Interval training - which types
short interval training
intermediate (medium) interval training
long interval training
HIIT
Interval Training - Benefits
The training sessions reflect the demands of the game situation by employing the same work: rest ratio.
(Good for intermittent team sports)
Specific energy systems and work-to-rest ratios can be targeted
Can improve speed, anaerobic capacity, aerobic power and agility
More bouts of exercise can be performed at greater intensity due to the recovery periods.
Game skills can be incorporated into the interval.
It allows high intensity work to be performed without the fatigue associated with a continuous session of equal intensity. Eg.Higher intensities can be maintained throughout work phase
Lactate tolerance can be developed
Eg: volleyball
W:R ratio is 1:5+
- Interval training termonology (p17 on doc)
- print and memorise
INTERVAL TRAINING: SHORT
body system it works at, HR, Recovery time, work time, W:R ratio, type of recovery, examples of sports
Develops ATP-PC system
Interval distances are shorter and at the highest intensity (95% Max HR +)
Recovery periods are longer to replenish ATP-PC system
Work – 3-15 seconds
Work-to-rest ratio – 1:5 or above
Passive recovery
Good for 100m sprint and most team sports involving repeated short sprints
SAMPLE SHORT DISTANCE INTERVAL PROGRAM
SAMPLE SHORT DISTANCE INTERVAL PROGRAM
2
x 10 by 50m in 8secs with 40 seconds recovery (95% +)
2 x 10 by 100m in 15 seconds with 60 seconds recovery (95% +)
3 x 10 by 20m in 4 secs with 20 seconds recovery (95% +)
Interval Training – Progressive Overload
Increase the duration of the work.
Increase the intensity of the work.
Increase the work interval distance.
Decrease the duration of rest.
Increase the number of sets.
Increase the number of repetitions.
Change the type of recovery.
Note: the original aim of the interval must be maintained (ie: train the same energy system). Change one variable only and maintain specificity)
Resistance Training
What, trains , types
Uses weights, body weight to develop muscular ability
Trains: Muscular Strength, Muscular Power, Muscular Endurance
3 types:
- Isotonic (free weights)
- Isometic (fixed resistance)
- isokinetic (resistance provided by specialised machine)
RESISTANCE /WEIGHT TRAINING
what does it develop, what is it, what does it result in, termonology
Develops muscular strength, power and muscular endurance by the contraction of muscle/s against a resistance.
The resistance can be gravity and body weight or gravity and weights.
It results in muscle hypertrophy.
Terminology
Rep – Single effort
Rep Max (RM) – 1 rep
Set – Number reps in a sequence
Resistance – Amount of weight
Weight Training Guidelines (muscular endurance fitness component)
Weight % of 1RM, reps, sets, speed, rest, times per week
FITNESS COMPONENT
Muscular Endurance
WEIGHT % OF 1RM
40-60%
REPS
>12
SETS
2-4
SPEED
Mod
REST
1 min
TIMES PER
WEEK
2-3
Weight Training Guidelines (muscular strength) weight % of 1RM, reps, sets, speed, rest, times per week
FITNESS COMPONENT
Muscular Strength
WEIGHT % OF 1RM
80%+
REPS
<5
SETS
3-6
SPEED
Slow
REST
2-3 mins
TIMES PER WEEK
2-3
Weight Training Guidelines (muscular power)
Weight % of 1RM, reps, sets, speed, rest, times per week
FITNESS COMPONENT
Muscular Power
WEIGHT % OF 1RM
30-60%
REPS
6-12
SETS
3-6
SPEED
Fast
REST
2-3 mins
TIMES PER WEEK
2-3
RESISTANCE TRAINING benefits
Benefits:
- Increases strength
Promotes weight loss (increases metabolism)
- Helps to prevent osteoporosis
- Improves psychological well being
- Improves dynamic stability
- Forms foundation for development of speed, power and agility
Note:
- Proper technique will increase rate of improvement
- Multi-joint exercises should be done before joint
- Larger muscle groups exercised first
Novices – focus on whole-body programs
Resistance Training Intenity Levels
Muscle fibres recruited according to intensity levels
- As intensity increases, fast twitch fibres recruited/lower intensity slow twitch are recruited.
- Strength, power and hypertrophy training are purely anaerobic and need to be performed at an intensity that will recruit fast twitch fibres and place them under enough stress for chronic adaptations to occur
Initial gains occur rapidly.
Neural pathways become more efficient in motor unit recruitment and firing rates.
Key Planning Aspects of Resistance Training
Identify the key muscle movements in the physical activity.
Choose appropriate exercises.
Cycle body parts so that the same muscle groups are not stressed by several exercises in succession.
Follow appropriate safety guidelines
Resistance Training - Progressive Overload
Increasing the resistance/load
Increasing the number of sets.
Increasing the number of repetitions.
Reducing the recovery time between sets.
Increasing the number of exercises in a session.
SUMMARY of resistance training on slide 70 of training methods powerpoint
MUSCLE CONTRACTIONS (isotonic, isometric, isokinetic) for resistance training on page 71 of training methods powerpoint
FLEXIBILITY TRAINING
Improves the range of motion at desired joints important to performance.
A warm up should be undertaken before performing stretching exercises as this increases the blood circulation and temperature (reducing the risk of injury).
Flexibility should be undertaken before other types of training, and as a cool down activity after vigorous activity.
FLEXIBILITY TRAINING - Benefits
Improve sporting performance through developments in speed, strength, agility and power
Reduce likelihood of injury
Improve posture
Release stress and tension
Types of flexibility training
Proprioceptive Neuromuscular Facilitation (PNF)
- involves the use of a partner who moves the joint slowly through the range of motion until the first hint of discomfort
- The subject then isometrically contracts against the partner for six seconds
- Repeat three times - each time it develops a greater ability to stretch past its previous ROM.
Static Stretching
- simplest and safest form. It involves gradually stretching the muscle/s across a joint to the full range of motion and holding for 10 - 20 second
- Best suited for cool downs
Dynamic
- body is moving to bring about a stretch eg. leg swings
- Best suited for warm ups
- Activates muscle groups, elevates body temperature, increases blood flow to the working muscles, increases range of motion, improves body awareness
Ballistic Stretching
- uses a bouncing movement to create a stretch
eg. bouncing hamstring stretch
- Associated with an increase risk of injury, therefore best suited to experienced athletes
eg. ballet dancers
Applying Progressive Overload to
Flexibility Training
Increase the time a stretch is held
Increase stretch repetitions
Increase the number of stretches
