types of training Flashcards
principles of training
specificity- training matches needs of sport of performer
progressive overload- making training gradually more difficult for bodies to adapt
reversibility- if person stops or decreases training fitness level likely to drop
principles of overload
must increase fitt
frequency
intensity
time type
advantages of circuit training
can change circuit to match ability, fitness level or age of performer
can focus on diff things w diff circuits
PO easy as it is possible to change work : rest ratio
disadvantages of circuit training
space needed to set up stations
may need specialist equipment
hard to have appropriate work : rest ratio
continuous training
improves cardiovascular endurance
works at moderate intensity for long periods
makes body more efficient at spreading oxygen to working muscles
advantages of continuous
can be done almost anywhere
develops aerobic fitness
no equipment needed
disadvantages of continuous
can be boringggg
repetitive use of muscles can cause overuse injuries
time consuming
does not always meet demands of performers sport
advantages of fartlek training
good for improving strength and endurance
good for games players- diff speeds
disadvantages of fartlek training
people may not push themselves
cannot always access different terrains or gradients
plyometric training
used to improve power
uses body weight and gravity to work the muscles
produces eccentric contraction followed by concentric contraction
fartlek training
varies speeds and intensity
change terrain and gradient of environment
static stretching
improves flexibility
hold each stretch for 30 secs
advantages of static stretching
easy to do
can be done anywhere at any time
disadvantages of static stretching
can take a long time to stretch whole body
some muscles are harder to stretch than others
overstretching leads to injury
advantages of weight training
adaptable depending on performer’s goals
relevant to all sports
simple
can be specific to muscle groups
