Unit 4 - AOS 2 - Training Methods

Question 1

Types of training

Answer 1

Aerobic and anaerobic

Question 2

Training methods

Answer 2

Aerobic
- continuous
- fartlek
- Long interval
- High intensity interval training
- circuit

Anaerobic
- resistance
- plyometric
- short interval
- medium ( intermediate) interval

Question 3

Continuous training

Answer 3

AEROBIC
‘Performing an exercise such as running, cycling or swimming over an extended period of time’

Work: 20-30 mins +
Intensity: 70-85% max HR (Sub max)

Fitness components - aerobic power, body comp
Overload- ^ distance, duration, intensity

Question 4

Fartlek training

Answer 4

AEROBIC
‘Speed play and a form of continuous training but with periods/Burt’s of high intensity, with times of low intensity work’

Fitness components- aerobic power, body comp, anaerobic capacity, speed

Overload - increase distance of each burst, ^ frequency of bursts, ^ intensity of bursts

Question 5

Interval Training

Answer 5

High intensity work with periods of rest
- Allows ^ intensity of work without fatigue
- The work to rest ratio changes to target different energy systems

Question 6

Long Interval ratio

Answer 6

1:1, 2:1, 3:1

Question 7

Long interval training

Answer 7

AEROBIC
Work: 1-5 min intervals (with equal, half or less recovery time)
Intensity: 85% MHR (a/just above LIP)
- Aims to improve LIP

Fitness components - Aerobic power, body comp

Question 8

Medium interval ratio

Answer 8

1:3, 1:2

Question 9

Medium Interval Training

Answer 9

ANAEROBIC
Intensity: 85-95% MHR
Work: 20-45 secs (with 3 times rest)
- Aims to improve lactate tolerance

Fitness components: Anaerobic Capacity, speed, muscular endurance

Question 10

Short Interval Ratio

Answer 10

1:5+

Question 11

Short Interval Training

Answer 11

ANAEROBIC
Intensity: 95% MHR
Work: 10secs or less
Fitness components: Anaerobic capacity, speed

Question 12

Hight Intensity interval training (HIIT) ratio

Answer 12

1:1, 2:1

Question 13

Hight Intensity interval training (HIIT)

Answer 13

AEROBIC
Intensity: 90-100% MHR
Work: 30secs-4mins / 4-12 reps
- Due to high intensity could be less than 20 mins

Question 14

What intensity should active recovery be

Answer 14

50-60% MHR

Question 15

Resistance training (M.Strength/Power/Endurance)

Answer 15

Strength: >80% IRM, 3 sets, 1-6 reps, S-M speed

Power: 40-60% IRM, 3 sets, 1-6 reps, Fast speed

Endurance: 40-60% IRM, 3 sets, 12-15+ reps, S-M speed

Question 16

Plyometric Training

Answer 16

Used to increase speed or force of muscular contractions, providing explosiveness for a variety of sport specific activities.

Eccentric phase -> muscle is loaded
Concentric phase -> contracted in rapid sequence

Question 17

Safety precautions of Plyometric training

Answer 17

• Progress gradually through skills
• Correct technique
• Start when a certain level of fitness (strength & flexibility)
• Warm up
• Reps to 100 per day

Question 18

Circuit Training

Answer 18

Sequenced combination of high-intensity exercises & resistance training. (targets multiple fitness components)

• good for variety

Question 19

Types of circuit training

Answer 19

Fixed time - complete as many reps for each exercise in predetermined time

Fixed load - complete exercise with predetermined number of reps

Individual load - 1. complete 1min max test for each exercise
2. training load established by halving test results
3. repeat two or more circuits at specified training load.

Question 20

Static Stretching (flexibility) - Adv&Dis

Answer 20

“Gradual lengthening of a muscle to an elongated position and hold for 10-60 secs”
- Best as part of cool down

Adv - safe when apart of cool down, overcomes stretch reflex
Dis - Doesn’t increase flex through full range of motion, takes time

Question 21

Dynamic Stretching (flexibility) - Adv&Dis

Answer 21

“Moving a joint through full range of movement with momentum in a controlled way”
- Ideal in warm up

Adv - full range of motion, stretched major muscles that cross joints
Dis - could lead to injury if not in a controlled manner

Question 22

Ballistic Stretching (flexibility) - Adv&Dis

Answer 22

“Uses momentum of a moving body/limb in an attempt to force it beyond normal range of motion”

Adv - similar in speed and movement of sporting moves
Dis - muscle damage, ^ use can cause decrease flexibility, only limitedly appropriate