types of training Flashcards
what are all the different types of training
aerobic training anaerobic training power training flexibility training strength training speed training
what is anaerobic training
To improve anaerobic capacity you must overload both ATP and lactic acid systems to produce adaptations that favour high levels of performance
how do you improve anaerobic energy system?
ATP-CP
engaging specific muscles in repeated 5-10 second maximum bursts of effort is an effective means of overloading the ATP-CP energy system.
lactic acid system
for maximal efforts of more than 10 seconds, the lactic acid system becomes the predominant source of energy for working the muscles
what is aerobic training
Aerobic training involves extended, continuous sessions of reasonably light activity. This forces the lungs and heart to continually supply working muscles with oxygen.
what are the two main goals of aerobic training?
increases the capacity of the cardiorespiratory system by increasing cardiac output and stroke volume
enhance the capacity of specific muscles to supply and process oxygen
how do you improve the aerobic energy system
relatively brief bouts of repeated exercise, as well as long duration efforts, help to develop aerobic capacity.
what is strength training
Strength training or resistance training involves the performance of physical exercises that are designed to improve strength and endurance
Strength training can be influenced by many principles including overload, progressive resistance and specificity.
how do you increase strength training
Accepted that a muscle increases in strength when trained close to its current force-generating capacity
what is speed training
it involves short burst of activity, which utilise the anaerobic energy system
how do you improve speed training
speed training is improved by increasing strength in muscles concerned with the specific movement
what is power training?
Power training involves relevant muscles used in a specific action that must be worked at a high intensity for short intervals.
how do you improve power training
relevant muscles used in a specific action must be worked at a high intensity for short intervals, similar to that of speed training
what is flexibility training
activities that aim to stretch your muscles until they’re loosened up, to make your body more agile.
how can flexibility training be improved
it can be improved through controlled stretching exercises that target specific joints and muscles. these exercises move the joints beyond the point where resistance is felt.
