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PE- exercise physiology > Training Methods > Flashcards

Training Methods Flashcards

(74 cards)

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1
Q

What does weight training improve

A

Static and dynamic strength
Power
Muscular endurance

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2
Q

How can you change the intensity of weight training

A

Increase % of 1 rep max
Adjusting number of reps and sets
Rest time in between sets

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3
Q

What does continuous training improve

A

Aerobic capacity

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4
Q

How can you change the intensity of continuous training

A

Working in different hr zones
Rate of perceived exertion

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5
Q

What is fartlek training and what does it improve

A

Improves aerobic capacity
Involves working at different speed/intensities

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6
Q

How can you change the intensity of Farlek training

A

Time allocated to certain sections
Intensity
Gradient

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7
Q

Why is fartleck suitable for a games player

A

Training replicates different demands within a game situation
Stresses energy systems replicating the particular demands of team sports

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8
Q

what does circuit training improve

A

Improves a range of fitness components

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9
Q

How can you change the intensity of circuit training

A

Time at each station
Reducing rest time between sets

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10
Q

What does interval training improve

A

Aerobic capacity
Speed
Power
Agility
Strength

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11
Q

How can you change the intensity of interval training

A

Intensity of work periods
Duration of work periods
Recovery time
Type of exercise

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12
Q

What is short interval training

A

To improve speed you will do shorter work periods but at higher intensities

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13
Q

What is longer interval training

A

To improve aerobic capacity the work and rest periods will be longer

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14
Q

What ones HITT stand of

A

High intensity interval training

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15
Q

What does HITT training improve

A

Muscular strength and endurance
anaerobic power
Speed
Aerobic capacity

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16
Q

How can you change the intensity of HITT

A

Duration of work periods
Intensities
Number of sets and reps
Recovery time
Type of exercise

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17
Q

What does plyometric training improve

A

Power
Muscular strength

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18
Q

What are the 3 stages of plyometric jumps

A
  1. Eccentric pre-stretch
  2. Amortisation (quick change from done to up or backwards to forwards)
  3. Concentric contraction
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19
Q

How can you change the intensity of plyometric training

A

Increasing sets and reps
Reducing rest/recovery

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20
Q

Types of flexibility training

A

Active- no external resistance
Passive- external resistance
Ballistic- bouncing in and out of stretching position
Static- body is held still
Dynamic- body is moving
PNF

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21
Q

What is PNF

A

Proprioceptive neuromuscular function

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22
Q

What is the process of PNF

A
  1. Partner assisted stretch
  2. 6-8 secs of isometric contractions against resistance (this activates the Golgi tendon organ which relax the muscle)
  3. Athlete relaxes
  4. The partner passive stretch to new limit so range of movement is increased
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23
Q

Advantages of weight training

A

Increases muscular strength
Endurance

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24
Q

Disadvantages of weight training

A

Free weights can lead to injury

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25
Advantages of continuous training
Easy to do No equipment
26
Disadvantages of continuous training
Boring
27
Advantages of fartlek training
A bit more interesting No equipment
28
Disadvantages of fartlek training
Can be different to work at correct intensity
29
Advantages of circuit training
Can work a range of CoF at one time
30
Disadvantages of circuit training
Might not want to work on multiple CoF at one time
31
Advantages of interval (HITT)
Quick Speed and aerobic capacity increased Quick aerobic gain compared to continuous
32
Disadvantages of interval training (HITT)
No pain no gain approach which may lead to injury Hard to get work/rest exactly right
33
Advantages of plyometric training
Effective in increasing power
34
Disadvantages of plyometric training
Initial level of strength needed otherwise injury may occur
35
Advantages of mobility
Less likely to get injured More range of motion Increase power and speed
36
Disadvantages of mobility
Ballistic stretching can cause injury if done by inexperienced athletes Long time to do and gain benefits from
37
What is periodisation
The organisation of training blocks or phases so that optimal physiological peak can be reached
38
What are 3 levels of periodisation
Macrocycle Mesocylce Microcycle
39
What is the macrocycle
Based on long term goals Lasting 1-4 years
40
What are the 3 phases of macrocycle
Preparation Competition Transition
41
What does the preparation stage consist of
General conditioning Competition - specific preparation
42
What does the competition phase consist of
Competition maintenance Tapering (1-2 weeks prior to comp)
43
What does the transition phase consist of
Recovery Rest
44
What is the mesocycle
Medium term goals Lasts 1-3 months May have a component of fitness as the focus
45
What is the microcycle
Short term goals Lasts a few weeks Involves a number of training sessions of different volumes and intensities
46
What is tapering
The manipulation of training volume and intensity to promote peak performance during competition
47
What does tapering involve
A decrease in training volume Maintaining at competition intensity Coaches responsibility to ensure athlete peaks at a point after training- fatigue but avoid reversibility 1-2 weeks prior to competition
48
what is specificity
training must be specific/match the needs of the sporting activity and muscle groups
49
what is progressive overload
start slowly and gradually increase amount of exercise more stress on the body than normal to cause adaptations
50
what is reversibility
any adaptations from training will be lost when training stops or is reduced rest and recovery is vital
51
what is variance
keep training interesting variety and enjoyment are key
52
what is frequency
how often do we train enough sessions to stress the body but enough rest to allow adaptations to take place
53
what is intensity
the amount of effect or work that must be invested in a specific exercise workout
54
what is time
how long each individual session should last
55
what is type
training method and specific exercises appropriate to the relevant component of fitness
56
what are the benefits of a warm up
reduces chance of injury speeds up nerve conduction increases efficiency of chemical reactions increases blood flow/oxygen delivery to heart and muscles reduces muscle tension allow time to go over tactics improves concentrations
57
what are the benefits of cool down
speeds up removal of waste products improves recovery time reduces changes of delayed onset muscle soreness maintains venous return allow heart rate, body temp, adrenaline to resting levels
58
what is altitude training
training high above sea level (2400m)
59
what happens during altitude training
the partial pressure of oxygen is reduced so less oxygen is available as 21% is O2 the body adapts by producing more red blood cells and therefore haemoglobin this is caused by increasing the hormone erythropoietin (EPO) this improves oxygen carrying capacity also increases myoglobin and lactate buffering capacity in muscle tissue
60
how long do the effects of altitude training last after returning to sea level
2-8 weeks
61
what are the 3 methods of altitude training
- live high train high - live high train low - live high, train high/low
62
what is live high train high
when you are always at altitude and the most traditional method but it is difficult to keep intensity high due to fatigue
63
what is live high train low
sleep will cause adaptations due to altitude but train low to keep intensity high keep neuromuscluar adaptations
64
what is live high, train high/ low
live at high altitude train at high altitude for moderate exercise but return to low for intense training
65
what are 2 types of artificial altitude training
intermittent hypoxic exposure (IHE) intermittent hypoxic training (IHT)
66
what is intermittent hypoxic exposure (IHE)
regular exposure to low oxygen conditions
67
what is intermittent hypoxic training (IHT)
regular training at low oxygen conditions
68
problems with altitude training
variation in benefits for individuals decrease in plasma volume, increased blood viscosity increase ventilatory (breathing harder due to lack of oxygen) athletes cant train as hard or recover as quick
69
two types of acclimatisation training
extreme heat extreme cold
70
how does the body respond to acclimatisation training
if the bodies core temp goes above or below 37 degrees thermoregulation mechanisms are activated because information is sent to the hypothalamus which controls homeostasis
71
adaptations of extreme heat
increases sweat response- sweat earlier in greater volume increased blood volume- increased blood flow to skin
72
disadvantages to extreme heat
increase sweating- dehydration increase in blood viscosity blood flow decreases cardiovascular drift- gradual decrease the heart rate over long duration of exercise increased breathing rate reduced amounts of nutrients to body-fatigue
73
adaptations from extreme cold
improved energy source usage- earlier fat breakdown reduced blood pressure
74
disadvantages of extreme cold
increased breathing rate- dehydration blood pressure increases muscular strength and muscular endurance blood flow to skin decreases

PE- exercise physiology (10 decks)

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