Methods Of Training Flashcards
Training method definition
Simply the different ways that exercises are used
MHR
220-age
226-age (FEMALE)
Rep
Short purse of work/ exercise performed once
Set
Number of reps completed before a significant rest is taken
CSP
Involves continuous work at a steady rate. Once hr reaches desired intensity it is maintained for a period of time
Eg non stop running for 30mins at a steady pace, maintaining hr at 70%MHR
Fartlek
Involves continuous training but includes working body at high intensities for varying periods of time. Period of high intensity are followed by periods of active recovery. Intensities and tome for which they are maintained are decided during depending on how you feel.
Eg 30 min run which your burst into fast running varying lengths time between 10s-2mins. After burst fast running continue run slowly enable recovery before next burst
Interval
Involves alternating period of high intensity with periods of recovery but this time recovery and intensity timed and no reps are decided in advance. Allows greater quality of work.
Eg running fixed distance of 200m in a fixed time of 30s follow by a fixed recovery time of 2 mins. Repeated a fix no of reps eg 5. This would be one set
Circuit
Involves working body by doing a series of different exercises in a sequence. Intensity or work rate can vary depending on exercises being done.
Large no can complete circuit at same time, doesn’t require any equipment and individuals can work at own level
Isotonic weight training
Involves a muscle or group or muscles working against a resistant and movement of body part takes place.
Muscle working concentrically and then eccentrically.
Eg bicep curl
Can be done with both fixed and free weights
Develops muscular power, speed, strength and endurance. Easily adapted
Bicep curl example
💜hold, with palms facing forward, a barbell with an appropriate weight
💜barbell rests by your thighs and your arms are straight
💜you lift weight by bending your arms at elbow
💜weight is raised up until the barbell touches your chest
💜it is then lowered by straightening your arms until barbell once again rests by thigh
Circuit training
Developing muscular …
Involves working body by doing a series of exercises in a sequence.
Used for muscular power, strength, endurance, speed. - associated with general fitness
Fixed weight
Resistance machines.
Each designed to work a particular muscle group and allow movement in necessary planes.
Resistant offered by hydraulics, weights, pulleys, incline/decline of apparatus, elastic bands ect.
Frequently named for exercise they offer
Free weights
Refers to bard and bells traditionally associated with weight training
Isometric
Involves a muscle or group of muscles working against a resistant but No Movement of body parts
Eg wall sit
Great resistance more likely develop strength
Less resistance, held longer, develop endurance
Wall sit example
Put your back against a wall and putting yourself into a seated position which you then hold. Your muscles are working to hold you like this.
