Types Of Training Flashcards
What are the three types of flexibility training?
Static
Ballistic
Proprioceptive neuromuscular facilitation
What is static training?
The stretching of muscles in the normal range of motion
What are the two types of static training?
Active
Passive
Which sports performers require a high level of flexibility?
Gymnasts
Hurdling and athletics
Tennis, badminton and squash
What are the advantages and disadvantage of static stretching ?
Advantages Safest form of stretching Easy and can be done at all levels Disadvantages Can only stretch muscles in natural range of motion Not always beneficial
What is ballistic stretching?
Uses the force of limb movement beyond their natural range of movement
What are the advantages and disadvantages of ballistic stretching?
Advantages Can be made sport specific Allows it to be stretch beyond normal movement Disadvantages Can cause injuries/soreness/strains Often performed incorrectly
What is proprioceptive neuromuscular facilitation?
An advanced form of passive stretching, used to develop flexibility, mobility and strength. Often used for rehabilitation programmes
What are the advantages and disadvantages of PNF?
Advantages
Can increase flexibility and range of movement
Can be used as part of rehabilitation programme
Disadvantages
Carried out by specialist
Risk of over stretching
What is plyometric training?
Plyometric training works by an athletes muscle lengthening and then immediately shortening.
What components of fitness does plyometric training develop?
Power speed and strength
Who would use plyometric training?
Sprinters, hurdlers, netball, volleyball, basketball
What are the advantages and disadvantages of Plyometric training?
Advantages Adapted to suit many sports Improve muscular speed and power Disadvantages Can cause injury Not suitable for younger athletes Must be performed on suitable surface
What TWO types of training develop strength, muscular endurance and power?
Circuit and free weight
What is circuit training?
Training consisting of stations to improve strength muscular endurance and power
What are the advantages and disadvantages of circuit training?
Advantages Adapted to suit any sport Any fitness level Little equipment Disadvantages Sometimes need specialised equipment Need large space Needs time to plan
What does the word rep mean?
Amounts of time lifted
What does the word set mean?
A number of reps in a set
how would you test Muscular strength?
Grip Dynamometer
how would you test Aerobic endurance?
Forestry step
Multistage fitness test
How would you test body composition?
BIA, BMI, Skinfold
How would you test Flexibility?
Sit and reach
How do you test muscular endurance?
1 minute press up/ sit up test
Method for sit and reach?
Short warm up
Remove shoes
heels against box
straight legs and reach
method for hand grip dynamometer?
adjust hand grip
arm by side
squeeze for 5 seconds
method for multistage fitness test?
warm up
wait for triple beep
run 20m distance before end of beep
continue until exhausted
method for one minute press up test?
hands - shoulder apart arms fully extended bend elbows 90 degrees and push back up do as many as you can in 1 minute
What is the test for speed?
35 metre sprint test
35metre sprint test method?
3 people time one person
Start line-start position
Run and record time
2-3 times
How do you test agility and speed?
Illinois agility test
Method for Illinois agility test?
Face down, elbows fixed
Jump up and complete race
Hit a cone you start again
Do 2x
How do you test anaerobic power?
Vertical jump
Method for vertical jump?
Warm up
Dominant side against board
Measure height when arm raised jump
1 knee flex
Forestry step test units of measurement
Ml/kg/m
35 metre sprint test measured in
Seconds
Illinois agility test measurement unit
Seconds
Vertical jump units of measurement
Kgm/s
What do we use to interpret results for:
Forestry step test
35 metre sprint test
Illinois agility test
Normative table
Interpret results for vertical jump
Lewis monogram
