Training Types Flashcards

- Aerobic Endurance Training - Speed Training - Strength, Muscular Endurance and Power training - Circuit training - Plyometrics training

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1
Q

Aerobic endurance training?

A
  • Takes part in the aerobic zone (60-80% MHR)

- work to rest ratio =3:1

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2
Q

Heart Rate Training?

A
  • Training that uses your maximum heart rate (MHR) to calculate how hard you should work your heart to develop either aerobic or anaerobic fitness
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3
Q

Interval Training?

A
  • Involves alternating between periods of hard exercise and rest.
  • Improve anaerobic endurance by increasing the work times and decreasing the rest times
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4
Q

Continuous Training?

A
  • Involves working for a sustained period of time without rest.
  • Improves cardio-vascular fitness
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5
Q

Fartlek Training?

A
  • ‘Speed Play Training”
  • No rest and involves varying your speed and the type of terrain over which you run, walk, cycle or ski.
  • Improves aerobic and anaerobic fitness
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6
Q

Speed training?

A
  • Method of training that develops a person’s speed over a short distance
  • High intensity training
  • Work to rest ratio should be 1:6
  • Interval training, Acceleration Sprints, Hollow Sprints
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7
Q

Strength, Muscular endurance and power training?

A
  • Free weights
  • encourages the body to develop core strength as the weight is unstable compared to resistance machines.
  • Depending on training, select specific body parts each session
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8
Q

Strength training?

A

Low reps and high resistance

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9
Q

Muscular Endurance training?

A

High reps and low resistance

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10
Q

Power Training?

A

Medium reps and medium load

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11
Q

Circuit training?

A
  • a series of arranged exercises arranged in order

- 6-10 different exercises, performed for a time then moved onto the next station

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12
Q

Plyometrics training?

A
  • Improves strength and explosive power

- performing a jumping or throwing type of exercises where the performer moves quickly.

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13
Q

Who would benefit from strength, muscular endurance and power training?

A
  • Strength (Free weights)
  • Muscular endurance (circuit training
  • Power (plyometrics
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14
Q

Borg rating of perceived exertion?

A

6-20
moves up in 5% starting at 6=20%
explains different intensities

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