types of training and training methods Flashcards
1
Q
Types of Training
A
- Aerobic
- Anaerobic
- Flexibility
- Strength
2
Q
Aerobic Training: CONTINUOUS
A
Frequency: 1-2 times
Intensity: 65-80% (Long, slow distance training) or 80-90% (well-conditioned athletes)
Time: 20-120 mins
- E.G. Jogging
3
Q
Aerobic Training: FARTLEK
A
- Uses both energy system
Frequency: 1 week
Intensity: 70%
Time: 20-60 minutes - E.G. Run as a class in a straight line, the last person needs to sprint to front of the line
3
Q
Aerobic Training: AEROBIC INTERVAL
A
- Uses oxygen
Frequency: 1-2 times a week
Intensity: vo2 max
Time: 1 min on, 1 min off for 20 mins - E.G. 10 x 40m sprint
4
Q
Aerobic Training: CIRCUIT TRAINING
A
- Arrangement of activities that require athletes to spend time at a station before moving to a new station
5
Q
Anaerobic Training
A
- High-intensity training for short durations
- Build tolerance to lactic acid
- Longer rest times for creatine phosphate to be replenished
6
Q
Flexibility Training
A
- Affected by: Age, Sex, Temperature, Exercise
- Improves ability for muscles to stretch
7
Q
Types of Flexibility Training
A
- Static
- Dynamic
- Ballistic
- PNF
8
Q
Static Stretching
A
- No movement of joints
- E.G. Touching toes
9
Q
Dynamic Stretching
A
- Controlled, active movement of joints
- E.G. Leg swings
10
Q
PNF
A
- Applying resistance to a static stretch
11
Q
Ballistic Stretching
A
- Exceeding the limits of joints and muscles
12
Q
Strength Training
A
- Resistance is applied to develop strength
- Results in hypertrophy
13
Q
Types of Muscle Contractions
A
- Isotonic
- Concentric
- Eccentric
- Isometric
14
Q
Isotonic
A
- Change in muscle length
