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PE > Training Methods (Unit 4 AOS 2) > Flashcards

Training Methods (Unit 4 AOS 2) Flashcards

1
Q

What are the training methods? Catagorise them into aerobobic and anaerobic

A

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)

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2
Q

FARTLEK TRAINING

Description, frequency, intensity, trains, examples

A

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)

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3
Q

Advantages of fartlek training

A
  • 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
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4
Q

High Intensity Interval Training (HIIT)

what, energy systems used, work to rest ratio, intensity, duration, purpose of this training, sports, trains, examples

A

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
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5
Q

Benefits of High Intensity Interval Training (HIIT)

A

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.

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6
Q

Difference between HIIT and fartlek training

A

HIIT Has more structured and consistent intensity applied throughout. Fartlek includes greater variety and duration of intensity.

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7
Q

Fartlek Training – Progressive Overload

A

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%

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8
Q

HIIT Progressive overload?????

A
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9
Q

what is interval training

A

intervals of work followed by intervals of recovery/rest.

Rest can be active or passive… Depends on the main energy system involved.

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10
Q

What similarities and differences exist between HIIT, other forms of interval training (long, intermediate and short) and fartlek training?
(P30 and 32)

A
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11
Q

Interval training - which types

A

short interval training

intermediate (medium) interval training

long interval training

HIIT

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12
Q

Interval Training - Benefits

A

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+

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13
Q
  • Interval training termonology (p17 on doc)
  • print and memorise
A
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14
Q

INTERVAL TRAINING: SHORT

body system it works at, HR, Recovery time, work time, W:R ratio, type of recovery, examples of sports

A

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

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15
Q

SAMPLE SHORT DISTANCE INTERVAL PROGRAM

A

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% +)

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16
Q

Interval Training – Progressive Overload

A

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)

17
Q

Resistance Training
What, trains , types

A

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)

18
Q

RESISTANCE /WEIGHT TRAINING

what does it develop, what is it, what does it result in, termonology

A

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

19
Q

Weight Training Guidelines (muscular endurance fitness component)
Weight % of 1RM, reps, sets, speed, rest, times per week

A

FITNESS COMPONENT
Muscular Endurance

WEIGHT % OF 1RM
40-60%

REPS
>12

SETS
2-4

SPEED
Mod

REST
1 min

TIMES PER
WEEK
2-3

20
Q

Weight Training Guidelines (muscular strength) weight % of 1RM, reps, sets, speed, rest, times per week

A

FITNESS COMPONENT
Muscular Strength

WEIGHT % OF 1RM
80%+

REPS
<5

SETS
3-6

SPEED
Slow

REST
2-3 mins

TIMES PER WEEK
2-3

21
Q

Weight Training Guidelines (muscular power)
Weight % of 1RM, reps, sets, speed, rest, times per week

A

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

22
Q

RESISTANCE TRAINING benefits

A

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
23
Q

Resistance Training Intenity Levels

A

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.

24
Q

Key Planning Aspects of Resistance Training

A

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

25
Q

Resistance Training - Progressive Overload

A

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.

26
Q

SUMMARY of resistance training on slide 70 of training methods powerpoint

A
27
Q

MUSCLE CONTRACTIONS (isotonic, isometric, isokinetic) for resistance training on page 71 of training methods powerpoint

A
28
Q

FLEXIBILITY TRAINING

A

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.

29
Q

FLEXIBILITY TRAINING - Benefits

A

Improve sporting performance through developments in speed, strength, agility and power

Reduce likelihood of injury

Improve posture

Release stress and tension

30
Q

Types of flexibility training

A

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

31
Q

Applying Progressive Overload to
Flexibility Training

A

Increase the time a stretch is held

Increase stretch repetitions

Increase the number of stretches

PE (19 decks)

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