Types of trainings and training methods Flashcards
Aerobic Training includes:
- Continuous
- Fartlek
- Aerobic interval
- Circuit
What is continuous training?
Effort without rest intervals, needs to persist for not less than 20 minutes
Heart must rise above aerobic threshold, remain within target zone
- Jogging, cycling, aerobics
Long slow distance training
- Those who need to improve general condition
- 60-80% of their max heart rate
- Focus on distance rather than speed
High intensity work of moderate duration
- Upper limit of lactate production
- Very demanding and only for elite athletes at 80-90% of max heart rate
High intensity training requires work at or near competition pace & is essential for developing leg speed
Fartlek training/ speed play
- Involves alternating periods of work and recovery
1:1 OR 2:1
Vary speeds and terrain they are working on
Beneficial for pre-season training and in preparation for activities where there is frequent changes between predominant energy systems
Some ways of incorporating speed play into continuous training are:
- Regular bursts of speed every two or three minutes
- Running up and down sand hills
- Group running with changing leadership
- Cross-country running, covering a variety of terrain types
What is the aerobic interval?
Alternating sessions of work and recovery
The short rest period does not allow enough time for full recovery and thus maintains stress on the aerobic system.
High intensity work of moderate duration
WORK - RECOVER- REPEAT
EG. 400M SPRINT , 20 SEC OFF, 400M SPRINT (REPEAT 10 TIMES)
What is continuous aerobic interval?
Low intensity intervals between high intensity reps
Increases resting metabolic rate
EG. 20 mins: 30 second sprints and 90 seconds jogging
Circuit training
Develops aerobic capacity and has the potential to make substantial improvements in strength endurance, flexibility, skill and coordination.
Move one activity to the next after completing the required repetitions for that exercise for a specified time
How is circuit training effective?
Relies on how well the overload principle is applied.
Achieved by:
Increasing the number of stations
Increasing time at each station
Increasing repetitions at each station
Decreasing the time allowed for the circuit
Increasing the repetitions for the circuit
Determining the repetitions at each station on the basis of the individual’s target zone for their heart rate response.
Greatest benefits of circuit training:
Overload principle is applied
Skills at each station concentrate on the attributes needed for a particular game/activity
All fitness components essential to the particular sport or activity are developed
Record cards are kept to monitor improvement to keep athletes aware of their progress
In Anaerobic training, what type of contraction is used?
PLYOMETRICS:
Lengthening of a muscle = eccentric contraction
followed quickly and strongly by its
shortening through a concentric contraction
Plyometrics definition
Exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power
What is Anaerobic trainining?
Uses high-intensity exercise with short recovery to train energy systems that work without oxygen.
What does Anaerobic training seek to do?
Improves energy systems for intense activity and builds tolerance to lactic acid produced during effort.
Types of Anaerobic training:
Short - less than 25 seconds, develops ATP-PC system
Medium - lasts from 25 seconds to 1 min, develops lactic acid system
long - lasts 1-2 min, develops lactic acid/aerobic systems
What is anaerobic interval training?
Sprint training over short distances using maximal effort
Directed towards the development of speed that might be required
What do long intervals aim to do?
Brief & Recovery is longer to allow for restoration of ATP stores
Raise the anaerobic threshold, to improve the ability of the muscles to tolerate Lactic Acid
Lactic acid buildups affect the development of quality with the sprinting action!
What is HIIT?
High intensity interval training!
Repeated bouts of high intensity exercise followed by varying periods of complete rest or recovery at lower intensity
What is flexibility program essential for?
- Prevention of injury/injury rehab = stretching scar tissue
- Improved coordination between muscle groups/skill execution
- Muscular relaxation
Flexibility is affected by a number of factors including:
- Age = muscles shorten & tighten as we grow
- Sex = females are more flexible than men
- Temperature = Increased atmospheric & body temp both improve flexibility
- due to improved blood flow making them more elastic
- Exercise = people who frequently exercise tend to be more flexible
- Specificity = Joint specific
Static stretching:
Muscle is slowly stretched to a position, held for 30 seconds
- Smooth, performed slowly, SAFE, USED IN REHAB OF INJURY & WU AND CD
- Taking muscle to a point where there is stretch without discomfort
eg. Sitting down, one leg extended, gently reaching towards extended leg for 30 seconds!
Ballistic stretching:
Involves repeated movements such as swinging & bouncing to gain extra stretch
Activates mechanism = stretch reflex causing muscle to contract
Force and momentum can be harmful because they may stretch a contracted muscle beyond its safe, natural range.
Who should use ballistic stretching?
ONLY ATHLETES!!!
MUST BE EXECUTED RHYTHMICALLY TO AVOID JERKY ACTIONS
