Training Methods and Principles Flashcards
what are the training methods
CONTINUOUS TRAINING
FARTLEK TRAINING
INTERVAL TRAINING
RESISTANCE TRAINING
PLYOMETRICS TRAINING
CIRCUIT TRAINING
FLEXIBILITY TRAINING
What is continuous training
(including energy systems and fitness components and intensity %)
Performing an exercise such as running, cycling or swimming over an extended period of time (20-30min +).
Intensity - 65-80% max HR
Energy system - aerobic energy system targeted
fitness components - Aerobic power and Body composition
what is fartlek training
(including energy systems and fitness components and intensity % )
a form of continuous training where bursts of faster work are interspersed with times of low
intensity work.
energy system - Aerobic and Anaerobic
fitness components - Aerobic power, Body composition, Anaerobic capacity, Speed.
what are the types of interval training
long
medium
short
High intensity interval training.
what is long interval training
(including energy systems and fitness components and intensity % and work to rest ratios )
Long periods of work followed by shorter periods
of rest.
intensity - the intensity is at or just above LIP (85% max. HR).
energy system - Aerobic
fitness components - Aerobic power, Body composition
work to rest - 1:1 2:1 3:1
what is medium interval training
(including energy systems and fitness components and intensity % and work to rest ratios )
Aims to improve tolerance to metabolic by-products.
intensity - intensity is above the LIP (85 - 95% max HR)
energy system - Anaerobic Glycolysis
fitness components - Anaerobic, capacity, Speed, Muscular endurance
work to rest - 1:2 1:3
what is short interval training
(including energy systems and fitness components and intensity % and work to rest ratios )
Aims to improve speed and involves training with maximal intensity for 10 seconds or less.
intensity - intensity is above 95% max HR.
energy system - ATP-PC system
fitness components - Anaerobic, capacity, Speed
work to rest - 1:5 1:6
what is resistance training
(including energy systems and fitness components and intensity % )
Often referred to as weight training,
resistance training can be performed using body weight, free weights, specialized weights machines, weighted balls/kettles or resistance bands.
energy system - anaerobic and ATP-PC system
fitness components - Anaerobic capacity, Muscular strength, Muscular power, Muscular endurance, Speed, Body composition
what are the expected load, sets reps and speed for strength training
load - 85% max
sets - 3
reps - 6 to 12
what are the expected load, sets reps and speed for power training
load - 50%
sets - 3
reps - 3-6
what are the expected load, sets reps and speed for endurance training
Load - 70%
sets - 3
reps - 12+
what is plyometrics training
(including energy systems and fitness components and intensity %)
Plyometrics is a type of exercise training designed to produce fast, powerful movements.
Plyometrics is used to increase the speed or force of muscular contractions, providing
explosiveness for a variety of sport specific activities.
Energy System Targeted - Anaerobic system
Fitness Components Targeted - Muscular power, Speed
what is circuit training
(including energy systems and fitness components and intensity %)
Circuit training is a sequenced combination of high-intensity exercises and resistance
training designed to be easy to follow that can target multiple fitness components.
The time between exercises in
circuit training is short, often with rapid movement to the next station. It must be specific to the energy systems and fitness components targeted
energy system - aerobic and anaerobic system.
fitness components - all fitness components.
what are the types of circuit training
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.
Individual load –
Step 1 - complete a minute maximum test on each exercise.
Step 2 - training loads are established by halving the test results.
Step 3 - repeat two or more circuits at specified training load.
what are the types of flexibility training
static stretching
dynamic stretching
proprioceptive Neuromuscular Facilitation stretching ( PNF )
what is static stretching
Static stretching involves gradual lengthening of a muscle to an elongated position (to the point of discomfort) and hold that position for 10 seconds to 60 secs.
advantages and disadvantages of static stretching
Advantages:- safe and unlikely to cause injury when part of a cool down and overcomes the stretch reflex
Disadvantages:- doesn’t increase flexibility through full range of motion and takes time
what is dynamic stretching
Dynamic stretching involves moving a joint through a full range of movement with momentum in a controlled way.
Ideal as part of a warm up when it simulates the movements that are performed during training or competition.
advantages and disadvantages
Advantages:- stretches the major muscles that cross the joint
stretches though full range of motion
prepares athlete for upcoming movements / skills
Disadvantages:-
could lead to injury if not performed in a controlled manner
what is PNF stretching
PNF stretching is considered to be the most effective way to increase static flexibility and is
a combination of static passive stretching and isometric contractions.
advantages and disadvantages
Advantages:-
facilitates muscle inhibition –
increases stretch reflex
develops a range of motion
assists in rehabilitation
Disadvantages:-
requires help of a partner who
knows what to do
what are the main training principles
specificity
intensity
time/duration
overload
frequency
what is frequency
The frequency of exercise is a fine balance between providing just enough stress for the body to adapt and allowing enough time for rebuild & repair to occur.
aerobic training frequency
anaerobic training frequency
resistance frequency
aerobic - the guideline for aerobic training is ideally 5 or 6 sessions per week.
anaerobic - The guideline for anaerobic training is ideally 3 or 4 sessions per week.
resistance -
Whole Body - a program that works every body part every session should be completed 3-4 days a week with a day’s rest between sessions.
Split Routine - a program that focuses on just one or two body parts per session could be completed as frequently as 6 days per week.
