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Physical Education > training methods > Flashcards

training methods Flashcards

1
Q

what are the three components of a training session?

A
  • warm up
  • conditioning phase
  • cool down
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2
Q

what is the warm up?

A

the warm up lays the foundations for the main workout or conditioning phase. It allows the body to adjust to the physiological and psychological demands that are going to be places on it during the session

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3
Q

purpose of warm up

A
  • prepares the body physically and psychologically
  • increases muscle temperature
  • reduces risk of injury
  • increases blood flow to working muscles
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4
Q

what are the stages of a warm up

A

stage one- cardio component
stage 2- stretching
stage 3- sport specific

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5
Q

cardio component of warm up

A

should be gradual, starting with 5-10 minutes of slow activity at low intensity, comprising general aerobic exercise such as walking or low intensity jog

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6
Q

stretching stage of warm up

A

dynamic stretching should be introduced into the warm up stage, further stretching tendons, muscles and joints for the work that follows

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7
Q

sport specific stage of the warm up

A

more sport specific based movements at an increasing intensity working towards an intensity just below main training. This prepares the body for the intensity that is required during the conditioning phase

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8
Q

what is the conditioning phase?

A

the main point of exercise training session that targets to maintain or improve a specific fitness component. Different sports and physical activities have different physiological requirements. Key considerations are, volume of work and intensity of the exercise. This will help determine which fitness components we target

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9
Q

why is the cool down phase of workout needed and what is it composed of?

A

A planned structured cooldown after the main workout plays a vital role in recovery. A cool down aims to reverse effects of fatigue

  • best form of cool down is performing the same locomotion patterns at a reduced intensity
  • cool down also presents as best time to perform stretching exercises, while body is warm and will benefit from some flexibility work and can reduce chance of muscle stiffness
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10
Q

purpose of a cool down

A
  • allows for gradual recovery of heart and blood pressure
  • returns body to pre-exercise levels
  • allows for the removal of metabolic by-products
  • decreases risk of DOMS
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11
Q

what is interval training?

A

consists of repeated periods of work followed by periods of rest and recovery. A greater volume of exercise can be performed by breaking the exercise into shorter more intense bouts, interspaced with rest. It can be tailored to the specific energy system needs of a sport

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12
Q

what are the benefits of interval training?

A
  • higher intensities can be maintained
  • specific energy systems can be targeted
  • sessions are highly structured enabling progressed to be measured
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13
Q

types of interval training

A
  • short interval training
  • long interval training
  • intermediate interval training
  • high intensity interval training
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14
Q

what is short interval training?

A

the work periods in short interval training are dominated by the ATP-PC system and targets the fitness components anaerobic capacity and speed

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15
Q

what are the requirements of short interval training?

A
  • work periods shouldn’t last longer than 10 seconds - this allows the ATP-PC system to have a predominant contribution
  • work to rest ration should be no less that 1:5
  • rest component should be passive - allows for more efficient recovery of ATP-PC system
  • participant should be thoroughly warmed up before participating in conditioning phase due to the high intensity of training session
  • work period intensity should be between 95% max HR or 10 RPE
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16
Q

what is the aim of flexibility training?

A

aims to train flexibility by stretching our muscles in different ways- static, ballistic, dynamic and PNF

17
Q

benefits of flexibility training?

A
  • reduce likelihood of injury
  • reduce DOMS
  • increase sporting performance
  • release stress and tension
18
Q

what is static stretching?

A

when a person stretches to a position, holds it for 10 seconds or more. Static stretching shouldn’t be performed as a warm up because it may lead to injury

19
Q

what is dynamic stretching?

A

involved moving a joint through its full range of motion with controlled momentum. Ideal as part of a warm up and should mimic some of the movements about to be performed

20
Q

what is ballistic stretching?

A

involves performing the same movements as dynamic stretching but with greater force. Can be dangerous as the increased momentum can lead to muscle strain if not controlled correctly. Only suitable for highly trained athletes

21
Q

what is PNF

A

proprioceptive neuromuscular facilitation
when the muscle is stretched against a resistance until slight discomfort, then is isometrically contracted for 6 seconds. This is repeated after stretching further

22
Q

requirements of flexibility training

A
  • flexibility training should always be performed after body has warmed up
  • can be done interdependently with any other training method
23
Q

what is plyometrics training?

A

explosive training methods that involves the use of stretch shortening muscle cycles to produce powerful and explosive movements. It is an effective training method to target:

  • speed
  • power
  • agility
24
Q

what is the stretch shortening cycle?

A

involves rapid eccentric contractions of the muscles (muscle stretches) followed by a rapid concentric contraction of muscles (muscle shortens) causing an explosive action

25
Q

what is eccentric phase?

A

muscles are stretched rapidly, creating elastic energy. The rapid stretching activates the stretch reflex causing a powerful contraction to protect muscle from overstretching

26
Q

what is the concentric phase?

A

muscles contract forcefully with assistance from the stored elastic energy gained from eccentric phases

27
Q

what should be ensured before undergoing plyometrics training?

A

due to the explosive nature, care needs to be taken to reduce risk of injury

  • base of strength is required before we begin plyometrics training
  • appropriate and thorough warm up
  • correct footwear and surfaces are paramount
  • start with lower intensity and build intensity gradually
  • ample rest and recovery - at least 3 minute rest between sets and 48 hours recovery- so that athlete is able to perform movements correctly without fatiguing
  • no more than 2 sessions a week due to possible injury
28
Q

what should occur for a training session to be plyometric?

A

athlete must either

  • leave the ground
  • throw something
29
Q

requirements of plyometric training: frequeny, intensity, no. exercises, no. reps, no. sets, rest

A

frequency: 2 x week
intensity: 8-10 RPE
number of exercises: 4-7
Reps: 3-10/ 30 seconds
sets: 2-6
rest: 3 minutes or more between sets
speed of contraction: fast

30
Q

what is circuit training?

A

comprises a sequenced performance of exercises at different activity sessions

31
Q

how can circuit training be tailored to target different fitness components

A

circuit training is a versatile training method that can be tailored to target different fitness components by manipulating

  • type of exercises we select
  • intensity of work periods
  • work to rest ratio
32
Q

benefits of circuit training

A
  • offers variety for the performer
  • specificity can be maintained as we have a lot of control over the session
  • can accommodate large amounts of people
  • minimal equipment is required and body weight exercises can be used if needed
33
Q

what is a fixed time circuit?

A

the performer completes as many repetitions as possible of the exercise in the allocated time. The time spent at each station can be varied and is followed by a short break to allow performers to move to the next station

34
Q

what is a fixed load circuit?

A

The number of repetitions performed at each station is predetermined. A disadvantage of this is that more advanced athletes may finish far quicker than other participants

35
Q

What is long interval training?

A

period of work followed by periods of rest where the work periods are dominated by the aerobic energy system

36
Q

what are the requirements for long interval training session?

A
  • intensity should be between 70-85% max HR or 4-7 RPE
  • work periods should be 1 - 5 minutes long
  • the work to rest ratio for the session should be 1:1 or greater (2:1, 3:1)
  • an active or passive recovery should be undertaken during rest periods
  • distance covered should be more than 300 meters

Physical Education (7 decks)

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