Types of training Flashcards
What are all the types of training?
Continuous training, Fartlek training, interval training, resistance training, circuit training, flexibility training
What is continuous training?
-Extended duration (20min+), submaximal training intensity (60-85%), no breaks or rests
-used for aerobic capacity and muscular endurance
What is fartlek training??
Continuous training with intermittent efforts of high intensity, no complete rests
This trains Aerobic capacity, muscular endurance and speed.
What is interval training?
-Period of work interspersed with periods of complete rests
-Short intervals (>1min) and long rests – speed, power
-Medium intervals (>2min) and medium rests – muscular endurance
-Long intervals (5min+) and short rests – aerobic capacity, muscular endurance
What is resistance training?
-Working muscles against an external force
-Weights, resistance bands, gravity, body weight, gearing on bike, parachute, etc.
-prescribed using reps and sets
-Heavy weights, 3-6 reps, 3 sets, fast movements -muscular power
-very heavy weights, 3-6 reps, 3 sets, controlled movements -muscular strength
-medium to heavy weights, 8-12 reps, 3-5 sets, controlled movements -body composition
-light weights, 15+ reps, 3-5 sets, slow movements -muscular endurance
What is circuit training?
-a series of exercises, preformed one after the other in a set order
-can be manipulated to target different components of fitness
What is flexibility training?
-stretching to improve flexibility
-Useful in warmups, cool downs and in recovery
-Warm up – dynamic stretches
-cool down – static stretches