Training Types Flashcards
- Aerobic Endurance Training - Speed Training - Strength, Muscular Endurance and Power training - Circuit training - Plyometrics training
Aerobic endurance training?
- Takes part in the aerobic zone (60-80% MHR)
- work to rest ratio =3:1
Heart Rate Training?
- Training that uses your maximum heart rate (MHR) to calculate how hard you should work your heart to develop either aerobic or anaerobic fitness
Interval Training?
- Involves alternating between periods of hard exercise and rest.
- Improve anaerobic endurance by increasing the work times and decreasing the rest times
Continuous Training?
- Involves working for a sustained period of time without rest.
- Improves cardio-vascular fitness
Fartlek Training?
- ‘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
Speed training?
- 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
Strength, Muscular endurance and power training?
- 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
Strength training?
Low reps and high resistance
Muscular Endurance training?
High reps and low resistance
Power Training?
Medium reps and medium load
Circuit training?
- a series of arranged exercises arranged in order
- 6-10 different exercises, performed for a time then moved onto the next station
Plyometrics training?
- Improves strength and explosive power
- performing a jumping or throwing type of exercises where the performer moves quickly.
Who would benefit from strength, muscular endurance and power training?
- Strength (Free weights)
- Muscular endurance (circuit training
- Power (plyometrics
Borg rating of perceived exertion?
6-20
moves up in 5% starting at 6=20%
explains different intensities