- long interval ( 1:1, 2:1 - aerobic ) - medium interval ( 1:3 - anaerobic glycolysis ) - short interval training ( 1:5+ - ATP -PC) - high interval training ( HIIT) ( aerobic)

training methods Flashcards by Jess Ryan

Continuous training
- training zone
- minimal period of time
- targeted energy system
- Fitness components targeted
- examples

70-85% MHR
20-30min min ( don’t go more than an hour)
Aerobic
aerobic power and body composition
running, cycling, swimming

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Continuous training
- methods of overload

increase duration
increase distance
increase intensity
increase difficulty of the course - tougher terrain
decrease time to complete a set distance

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Fartlek training
- training zone
- minimal period of time
- targeted energy system
- Fitness components targeted
- examples

70-85?????
A form of continuous so 20 mins min????
anaerobic glycolysis and aerobic
aerobic power, anaerobic capacity and body composition
form of continuous training where burst of faster work are interspersed with times of low intensity work

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fartlek training- methods of overload

increase duration
increase distance of each bursts of speed
increase the frequency of each burst of speed
decrease the period of slower recovery between each burst of speed

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interval training

long interval ( 1:1, 2:1 - aerobic )
medium interval ( 1:3 - anaerobic glycolysis )
short interval training ( 1:5+ - ATP -PC)
high interval training ( HIIT) ( aerobic)

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Long interval training
- training zone
- minimal period of time
- targeted energy system
- Fitness components targeted
- examples

intensity is just above LIP (85% MHR) - aiming to improve LIP
long periods of work 1-5 mins, followed by shorter periods of rest
aerobic
aerobic power
example?????

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Long interval
- methods of overload

increase work distance
increase work intensity
increase work duration
decrease amount of rest
increase sets//reps

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Medium interval training
- training zone
- minimal period of time
- targeted energy system
- Fitness components targeted
- work to rest ratio
- examples

85-95% MHR (above LIP)
work duration - 20-45 seconds with 3x amount of rest.
anaerobic glycolysis
anaerobic capacity, speed and muscular endurance
1:2 or 1:3
3 sets of 4 reps of 90%MHR 0 seconds sprints (150m sprints) (90 second recovery)

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Medium interval training
- methods of overload

increase work
: distance
: intensity
: duration
decrease amount of rest
increase reps and or sets

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Short interval training
- aim
- training zone
- period of time
- targeted energy system
- Fitness components targeted
- work to rest ratio
- examples

to improve speed
9-10 RPE ( above 95% MHR)
max intensity for 10 seconds or less
ATP -PC
anaerobic capacity and speed
1:5 or 1:6
4 sets of 4 reps over 40 meters sprints at 9 RPE ( 2 mins recovery between reps )

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Short interval training
- overload methods

increase work:
: distance
: intensity
: duration
: reps and sets
- decrease amount of rest

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High intensity interval training
training zone
- minimal period of time
- targeted energy system
- Fitness components targeted
- work to rest ratio
- examples

-9-10 RPE with passive recovery or low intensity active ( 90-100% MHR)
- between 30 seconds and 4 mins
- aerobic
- aerobic power
- 1:1 or 2:1
- 90 sec on 90 secs off running ( sprinting) , swimming, cyclign ( on stationary bike)

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HIIT
- methods of overload

increase work
: distance
: intensity
: duration
: reps/sets
- decrease amount of rest

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resistance training
-aim
training zone
- targeted energy system
- Fitness components targeted
- examples

contract muscles against a resistance to increase size, strength, power and endurance
1RM
ATP-PC and Anaerobic glycolysis
anaerobic capacity, muscular strength, muscular power, muscular endurance, body composition
3sets of 10 reps of bicep curl

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resistance
- methods of overload

increase the
: load
: sets
: reps

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resistance
musclar srength:
- LOAD ( % 1RRM)
- sets
reps
rep speed

> 80%
3
1-6
Slow to medium

resistance
musclar power: :
- LOAD ( % 1RRM)
- sets
reps
rep speed

40-60%
3
1-6
fast

resistance
musclar endurance :
- LOAD ( % 1RRM)
- sets
reps
rep speed

40-60%
3
12-15+
- slow to medium

resistance
hypertrophy :
- LOAD ( % 1RRM)
- sets
reps
rep speed

70-85%
3
6-12
slow to medium

Plyometrics training

muscle is loaded (eccentric phase) and the contracted in a rapid sequence (concentric phase)
used to increase speed or force of muscular contraction providing explosiveness for a variety of sport specific activities

plyometrics training
- energy system targeted
- fitness component targeted
- methods of overload

ATP-PC
muscular power and speed
increase work intensity - jump higher or longer or faster
increase the sets
increase reps
decrease rest time

circuit training

time between exercises is short
well designed circuits are specific to the energy systems, fitness components and muscle groups of your sport

types of circuit

Fixed time - complete as many reps of each exercise in a pre - determined time frame

Fixed load - complete exercises for a pre- determined number of reps

circuit training
- energy system
- fitness components targeted

aerobic, anaerobic glycolysis and atp-pc
aerobic power
anaerobic capacity
muscular strength
muscular power
muscular endurance
agility
speed
flexibility
body composition

circuit training - methods of overload

- increase weights/ loads -increase durations of each station -add more stations -add another lap of the circuits -decrease rest between exercises -increase reps of each exercise -complete same circuit in less time

flexibility - 4 types

- static - dynamic - ballistic - proprioceptive Neuromuscular facilitation (PNF)

static stretching

- hold position of discomfort for 10-60 seconds - performed after training as part of cooldown ADVANTAGES - safe and unlikely to cause injury when part of a cool down - overcomes the stretch reflex DISADVANTAGES - doesn't increase flexibility through full range of motion - takes time

dynamic stretching

- moving a joint through full range of movement with momentum in a controlled way - part of warm up ADVANTAGES: - stretches major muscles that cross the joint - stretches trough full range of motion - prepares athletes for upcoming movements/ skills DISADVANTAGES: - could lead to injury if not performed in a controlled manner

Ballistic stretching

- uses momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion ADVANTAGES - similar in speed and movement to actual sporting movement DISADVANTED - can cause muscle damage - extensive use can reduce flexibility - appropriate in only very limited circumstances

proprioceptive Neuromuscular Facilitation (PNF)

- combination of static and passive stretching and isometric contractions and isometric contractions ADVANTAGES: -facilitates muscle inhibition - increases stretch reflex - develops a range of motion assists in rehabilitation DISADVANTAGE - requires help of a partner who knows what to do