Specialist Training Methods

Question 1

HIIT

Answer 1

can train aerobic or anaerobic systems
intervals of maximum intensity exercise
followed by recovery of low to moderate intensity
work is anaerobic and rest is aerobic

Question 2

HIIT eval

Answer 2

s- work rest periods and length of session can be altered to suit training programme
can suit to work mostly aerobic or anaerobic system
high intensity work increases amount of calories burned
improves fat burning potential and glucose metabolism
w- extreme work can lead to injury
high levels of motivation needed to complete it

Question 3

Plyo

Answer 3

hopping, bounding, depth jumping to improve anaerobic power and speed
uses fast twitch fibres
three phases- eccentric, amortisation and concentric
eccentric- muscle lengthens under pressure
followed by strong concentric contraction using stored energy
muscle spindles detect stretch, stretch reflex activated
nerve impulse sent to CNS
elastic energy stored to prevent overstretching

Question 4

Plyo eval

Answer 4

s- improves power and speed
can be good for performers who use fast twitch fibres eg sprinters
or who do jumping as it replicates movements eg high jumper
w- may be other components that are more important
repetitive nature may cause injury

Question 5

SAQ

Answer 5

aims to develop speed agility and quickness paired with strength training
improves multidirectional movement through developing neuromuscular system
specific technique is used in match so must be correct
repetition and short bursts to only work anaerobic systems (atp-pc)

Question 6

SAQ eval

Answer 6

develops anaerobic systems

improves mulit directional explosive movements

Question 7

Altitude

Answer 7

involves training 2000m above sea level where ppo2 is lower
less o2 can diffuse into blood so hb are not fully saturated
lower o2 carrying capacity of blood, less o2 to working muscles and reduction in aerobic performance
aims to increase aerobic capacity by the changes the body makes to adapt
body makes more EPO which help make RBC

Question 8

Altitude eval

Answer 8

s- increase in number of RBC
increase in conc of hb
increased capillarisation
enhanced o2 transport
increased lactate tolerance 
-when athlete returns to normal altitude they will have more RBC so can carry more o2

w- altitude sickness
inability to train at high altitude due to lack of o2
detraining- loss of training induced adaptations due to lack of training/ reduction in intensity (vo2 max)
benefits lost quickly
expensive