Types of Training Flashcards
What are the different types of flexibility training?
Static
Ballistic
PNF
What does PNF stand for?
Proprioceptive Neuromuscular Facilitation
What are the two sections that static training sections into?
Active and Passive
What is active flexibility training?
it is performed independently by using your own internal force to stretch
What is passive flexibility training?
This requires another person or object to provide the external force
What is ballistic training?
It uses the force of limb movement to stretch muscles beyond their normal range of movement
What is PNF flexibility training?
A partner would help the performer stretch their muscles to the limit for 6-10 seconds. The muscle is then relaxed and then repeat the process again. The muscle should then stretch further this time
What are the sections that speed training splits into?
Hollow Sprints
Acceleration Sprints
Interval Training
What is hollow sprints?
Series of sprints followed by a period of walking or jogging
What is acceleration sprints?
The pace is gradually increased from standing, to jogging, then to striding and then finally sprinting
What is speed interval training?
It is work period by rest. For speed training, the work period should be shorter but performed at a higher intensity
What are the sections of strength, muscular endurance and power training?
Circuit
Free Weight
Plyometric
What is circuit training?
A circuit involves different activities and can be changed to be adapted to the specific athlete
What is free weight training?
This involves lifting things like barbells and dumb bells. It involves repetitions and sets
What are the sections of aerobic endurance training?
Continuous
Fartlek
Interval
circuit
What is continuous training?
Is training at a steady pace/ moderate intensity and should be ran with no breaks.
What training zone should continuous training be performed in?
60-85% HR Max
What are the things that you must ask yourself when considering advantages and disadvantages?
Variety Intensity Purpose Cost Sport specific Safety
What can PNF stretching also improve?
strength
What are the two types of free weight training?
core exercises
assistance exercises
What is a rep?
one specific movement
What is set?
the number of reps you do without a rest
What is the 1RM
Stands for the one repetition maximum. The heaviest amount you can lift.
What percent of 1RM should you use if you’re training for maximum strength?
90%
What is plyometric training?
Explosive movements to lengthen and then quickly shorten the muscles
What is fartlek training?
The change in intensity when exercising and there are no rest periods in between
What is interval training?
When you have a work period followed by a rest or recovery period
What is circuit training (aerobic endurance)?
When you do one exercise after another
