Training Methods Flashcards
(25 cards)
Continuous
Performing an activity at submaximal intensity in the aerobic training zone of 70-85% MHR
- Frequency: 3 times a week
- Time: At least 20 mins
- Intensity: 70-85%
- Type: Based on the sport
- Progression: Increase distance, increase time, uphill
Other Continuous Stuff
- targets aerobic system
- targets aerobic power, body composition, LME
- safe for beginners as less demanding on body,meow injury risk
- building a base refers to continuous running providing the foundation in pre season for specific running later on
Fartlek Training
Continuous form of aerobic training that incorporates bursts of speed invoking a response from anaerobic systems too
- Frequency: 3 times a week
- Intensity: 70% aerobic, 70% to 90% speed bursts
- Duration: at least 20 mins
- Progression: increase session duration, increase speed burst, frequency of bursts, distance of bursts
Other Fartlek Stuff
- Energy systems targeted: aerobic and anaerobics
- fitness components: musc power, ana cap, aer pow, speed, lme, agility
- warmup: 5min whole body, dynamic stretching, more specific for 10mins gradually increasing in intensity
- advantages of continuous: works both systems, work at higher intensity within aerobic maximises adaptation, replicates race, improves mental toughness
Interval Training
Alternates high intensity work periods with rest or reduced intensity activity
Long Interval
- Aerobic Energy System
- work period of 60sec or longer
- aerobic power
- 1:1, 2:1, 3:1
- 70-85% max HR
- aims to increase LIP
- suited to beginners
- measured using HR
- overload by increasing duration, frequency, intensity
Intermediate Interval
- anaerobic glycolysis system
- 1:2, 1:3
- work period of 15-60sec
- 85%-95% max HR
- aims to increase tolerance to fatiguing metabolic by products
- measured using RPE, GPS
- overload by increasing, reps, sets, intensity. Decrease rest
Short Interval
- ATP PC system
- work period of 10sec or less
- 1:5, with passive rest
- 95%+ MHR
- aims to improve speed through increased PC stores
Overload increasing reps, sets, intensity - measured using gps, rpe, accelerometer, timer
High Intensity Interval Training
Periods of short, Hight int work followed by periods of lower int recovery
- aerobic system
- demonstrates effects of continuous and Fartlek
- thorough warm up required
- aerobic power
- 3:1
Plyometrics
Utilises the stretch shortening cycle, where anytime there is a rapid eccentric muscle contraction, the stretch reflex initiates a rapid concentric contraction as a protective mechanism to prevent overt stretching
- muscular power, speed, agility
- overload by increasing/adding weight, height or distance of jumps, difficulty of exercises and decrease ground contact time
What is the stretch reflex
The eccentric phase of this stretch shortening cycle also stores elastic energy, which is immediately used in the concentric contraction, producing a more powerful muscular contraction
Plyometrics guidelines
- strength base is recommended
- appropriate footwear, warm up and surface
- begin with lower int exercises and progress to higher
- ample rest (3min) between sets to allow for PC replenishment (98%). Fatigue increases incidence of injury due to breakdown in technique
- 2 sessions per week
Circuit Training
Compromises a sequence perform age of exercises at different activity stations
- 8-12 activities
- stations targeting same muscle groups should not be one after the other
- fixed time: complete max reps in certain times
- fixed load: rep number is pre determined
Circuit training overload
- increase resistance
- add more stations
- add more laps
- increase time at each station
- complete more reps at each station
Benefits of circuit
- specificity can be maintained
- accomodate large number of people
- minimal equipment required
- several fitness components and muscle groups can be targeted
- offers variety
Resistance training benefits
- increases strength
- promotes weight loss and balance
- improves psychological wellbeing
- improves dynamic stability
- forms foundation for development of speed and agility
What is split routine
Training different body parts on different days
- beneficial as there is less catabolic effect compared to training dominated by anaerobic exercise which requires performers to work near maximal intensity
Strength training- maximising adaptive response
- muscle fibres are recruited to intensity level
- last rep of a set must be to near exhaustion in order to not only recruit fast twitch fibres but put them under stress
Hypertrophy and neural adaptations
At the beginning of strength training, increase in strength will be due to neural adaptations rather than Hypertrophy
- greater efficiency of motor unit recruitment = increased synchronisation of motor unit recruitment = increased motor unit firing = increase strength
Purpose of I,proving core strength
- decrease likelihood of lower back injury
- increase power transfer from lower body to upper body
- increase balance and stability
- increased acceleration and negative acceleration
- Improved posture
- increase functional movement
Benefits of Flexibility training
- Improve sporting performance
- Reduce likelihood of injury
- Improve posture
- Reduce impact of DOMS
- Release stress and tension
Static stretching
Person stretches to a position and holds it for 10+ seconds
- shouldn’t be performed after a warm up as it opposes the physiological changes
Dynamic Stretching
Moving a joint through its range of motion with controlled momentum, mimicking movements performed in sport
Ballistic stretching
Performing same movements as dynamic stretching but with greater force
