Methods Of Training Flashcards
What’s continuous training ?
Uses aerobic system
Work consistently for long periods of time with no rest
Intensity is maintained
Used by endurance athletes
How do you over load continuous training ?
Increase pace
Add incline sections
Work just below anaerobic / lactate threshold
What is the basic calculation for heart rate zones ?
Max heart rate = 220 - age
60% of max heart rate = lower end aerobic zone
80% of max heart rate = higher end aerobic zone
What is the karvonen principle ?
Measure of HR
Takes into account resting heart rate
Lower end of aerobic zone : (max HR - resting HR) X 0.6 + resting HR
Upper end of aerobic zone : (max HR - resting HR) X 0.8 + resting HR
What’s a Borg scale ?
Method of rating perceived exhaustion (RPE)
Used to measure intensity of performance
Perceived exhaustion is how hard you feel your body is working
Scale is from 1 - 20
What’s plyometrics ?
-Develop power and speed
-High - max intensity explosive activities
-Rest to allow near full recovery
-Hopping, bounding and skipping exercises
-focus on rebound, eccentric contractions and reactive strength development
-use type 2b muscle fibres
-muscles contract with more force if stretched first
-if eccentric proceed concentric = more force
-good for developing stretch shortening cycle
What is the stretch shortening cycle ?
3 phases
- Preloading (eccentric phase):
- on landing eccentric contraction happens - Amortisation phase:
- changeover from eccentric to concentric
- needs to be short/rapid so elastic energy isn’t lost - Concentric phase:
- rapid muscle shortening
What is weight training ?
Strength:
High weight low reps
Long recovery time
85 - 100% max strength
Power:
Work approximately 80% of 1 rep max
High explosive movement
Long rest
Endurance:
Low weight
High rep
Below 80% of 1 rep max
Reduced recovery periods to maintain stress on body
Build up of lactic acid
What’s interval training ?
Periods of work followed by periods of rest
Could consider work to rest ratio
What’s fartlek training ?
Training done at diff speeds, intensities, durations and terrains
What’s circuit training ?
Variety of exercises at stations done in specific time
Keeps people engaged
Each exercise should replicate and most needs of sporting activity
What are the 4 types of stretching ?
Static
Dynamic
Ballistic
Proprioreceptive neuromuscular facilitation (PNF)
What is static stretching ?
Consist of active and passive
ACTIVE:
- stretch antagonistic muscle using only tension in agonist muscle
- performer moves own body
- e.g holding leg in front of you as high as possible
PASSIVE:
- hold a stretch using body weight or external force like a partner
- e.g hold leg out in front of you and rest on a chair
What’s dynamic stretching ?
Move body parts through full range of motion in controlled, smooth and deliberate manner
E.g heel kicks, open and close the gates, walking lunges
What is ballistic stretching ?
Involve rapid, bouncing movements
Push muscle or joint past normal range of motion
using momentum of body to stretch muscle
E.g toe touch bounces, arm swings
What’s PNF ?
Advanced stretching technique
Facilities muscle inhibition
PROCESS:
1. Passive stretch performed and extend leg until tension felt
2. Change in muscle length detected by muscle spindle
3. Isometric contraction held for 10s pushing against external factor
4. Golgi tendon organ detect muscle tension
5. Inhibitory signals sent to CNS
6. Overrides muscle spindles
7. Delaying stretch reflex
8. Resulting in further relaxation of target muscles
9. Allow greater passive stretch
What is SAQ ?
Speed, agility and quickness training
Develops:
- ability to move quickly
- change direction effectively
- accelerate and decelerate with control
Boost neuromuscular coordination
Enhances reaction time and decision making in game situation
What’s periodisation ?
Dividing year into blocks / sections where specific training occurs
Blocks / sections are referred to as cycles and there’re three:
- Macro cycle
- Meso cycle
- Micro cycle
What is the macro cycle (PERIODISATION) ?
‘Big period’
Consist of long term performance goals
Made up of three periods:
PREPARATION PERIOD: general conditioning and building up fitness levels
COMPETITION PERIOD: performer refines skills and techniques as well as maintaining fitness levels
TRANSITION PERIOD: rest and recovery stage. Physically and mentally recover
What is the meso cycle ?
Lasts 4-12 weeks
Medium term goals
Focus on improving components of fitness
What is the micro cycle ?
Description of a week of training that’s repeated throughout the meso cycle
Involves short term process goals
What is tapering and peaking ?
Reducing volume and intensity of training prior to comp in order for performer to be physically and morally prepared to allow for peak performance
What are the things to consider when making training programs ?
Energy systems used
Fitness components that need improving
Main muscle groups used
Type of contractions used
Most suitable method of training
