What’s the definition of training threshold
There must be a suitable element of overload in any training programme, this means that we have to be able to establish the safe yet effective level that individual should train at and this is known as the training threshold
How to calculate maximum heart rate
220 minus age
How to calculate aerobic training zone
60–80% of your maximal heart rate
How to calculate anaerobic training zone
80–90% of maximal heart rate
For circuit training what does altering the time/rest/content of the circuit determine
The fitness aim
What is the one rep max for strength/power training
High weight/low reps – above 70% of one rep max, approximately three sets of 4–8 reps
What is the one rep max for muscular endurance
Low weight/high reps – below 70% of one rep max, approximately three sets of 12-15 reps
what factors should be taken into account in order to prevent injury
Warmup should be completed
Overtraining should be avoided e.g. appropriate weight
Appropriate clothing and footwear should be worn
Taping/bracing should be used as necessary
Hydration should be maintained
Stretches should not be overstretched or bounce
Techniques used should be correct e.g. lifting technique
Appropriate rest in between sessions to allow for recovery
How is high altitude training carried out
Train at high altitude
There is less oxygen in the air and oxygen carrying capacity is reduced
The blood compensates by making more red blood cells carry oxygen
What are the benefits of altitude training
By training at high altitudes, athletes aim to allow their bodies to produce extra red blood cells. So then competing at lower elevations lets them take advantage of their changed physiology.
This is because the extra red blood cells can transport more oxygen around the body to the working muscles.
What are the limitations of altitude training
The stress of a hypoxic environment can show negative effects on the immune system.
Also training at a high altitude could result in a loss of muscle mass because of the increase in metabolic rate
What are the names of the three training seasons
Pre-season/preparation
Competition/peak/playing season
Post season/transition
What does the pre-season/preparation aim to do
General/aerobic fitness, specific fitness needs
What does the competition/peak/playing season aim to do
Maintain fitness levels, work on specific skills
What does the post-season/transition aim to do
Rest and light aerobic training to maintain a level of general fitness