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a level p.e > Training - Methods to improve and maintain physical activity and performance > Flashcards

Training - Methods to improve and maintain physical activity and performance Flashcards

1
Q

2 types of aerobic training

A
  • continuous training
  • high intensity interval training
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2
Q

continuous training

A
  • continuous long duration
  • steady state sub-maximal work
  • O2 supply = O2 demand
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3
Q

who is best suited to continuous training

A
  • long distance athletes
  • activities have no breaks/relief
  • distance
  • cyclists
  • swimmers
  • runners
  • rowers
  • triathalon
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4
Q

continuous training intensity

A

60-80% HRmax

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5
Q

duration continuous training

A

20-80 mins

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6
Q

strengths - continuous training

A
  • specificity: overloads aerobic system
  • adaptations : increased O2 adaptations to cardiovascular system, respiratory and slow twitch / fast oxidative glycolytic muscle fibres
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7
Q

weaknesses - continuous training

A
  • not specific for team game players
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8
Q

relief duration - continuous training

A

nil

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9
Q

relief intensity - continuous training

A

nil

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10
Q

number of sets/reps - continuous training

A
  • 1 continuous set/rep
  • total session 20-80 min +
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11
Q

frequency - continuous training

A
  • 3-5 sessions weekly
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12
Q

specificity / adaptations - continuous training

A

O2 system

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13
Q

High intensity interval training (HITT)

A
  • repeated periods of high intensity work
  • interspersed with periods of recovery/relief
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14
Q

how is specificity of HITT training controlled

A
  • interval intensity
  • interval duration
  • relief duration
  • relief intensity (activity undertaken during rest)
  • number of sets and reps
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15
Q

strengths HITT training

A
  • more relief allows an increased intensity of work
  • allows similar adaptations in a shorter period of time
  • the higher intensity of work the higher energy expenditure during and post training causing more adaptations
  • easily modified for all sports/levels of fitness
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16
Q

negatives - HITT training

A
  • high intensity work not suitable for unfit/health issues
  • requires a pre-O2 fitness base
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17
Q

Interval intensity - HITT training

A

80-90% HRmax

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18
Q

Interval duration - HITT training

A

15-20 seconds (to 8 mins)

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19
Q

Relief duration - HITT training

A

1:1 - 2:1

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20
Q

Relief intensity - HITT training

A

40-50%HR max (active run/swim)

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21
Q

Frequency - HITT training

A

3-5 sessions a week

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22
Q

Specificity/adaptations - HITT training

A
  • O2 E - system
  • but increased anaerobic work
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23
Q

Strength training

A
  • principle of overload = body must work harder for adaptations
  • all strength training ensures a force is applied against a resistance for strength adaptations to occur
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24
Q

5 strength training methods

A
  • weight training (free weight)
  • weight training (multi gym)
  • Circuit training
  • Interval training
  • Plyometrics
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25
what happens when we include overload with the 5 methods of strength training
- neuromuscular and metabolic adaptations - increases strength
26
Reps
number of times an exercise is repeated
27
Sets
a set number of repetitions and relief that are repeated
28
RM
maximum number of repetitions that can be performed
29
Weight / resistance
based on % of the 1 rep max
30
work - relief
relief duration in relationship to work duration
31
Strength endurance - resistance and repetitions
- low resistance - high repetitions (15-20)
32
Maximum strength - resistance and repetitions
- high resistance - low repetitions (1-5)
33
Explosive strength - resistance and repetitions
- high resistance - lower repetitions (6-10)
34
why is there a slight decrease in resistance in explosive strength
- increases speed of movement - = power
35
Maximum strength - intensity (%1RM)
85%-95%
36
Maximum strength - reps
1-5
37
Maximum strength - sets
2-6
38
Maximum strength - W-R ratio
1-3+
39
Maximum strength - relief between sets
4-5 mins
40
Explosive strength - Intensity (%1RM)
75%-85%
41
Explosive strength - reps
6-10
42
Explosive strength - sets
4-6
43
Explosive strength - W-R ratio
1-3
44
Explosive strength - relief between sets
3-5 mins
45
Endurance strength - Intensity (%1RM)
50-75%
46
Endurance strength - reps
15-20
47
Endurance strength - sets
3-5
48
Endurance strength - W-R ratio
1-2
49
Endurance strength - relief between sets
30- 45 seconds
50
Freestanding weights
- non mechanical weights - e.g dumbbells / barbells
51
Positives freestanding weights
- good specificity of strength development - flexible = easy to adjust - works specific muscle groups - target specific joints/movement patterns - indirect muscles also work isometrically as fixators to stabilise the joints - increase both dynamic and isometric strength - maintains/improves posture and joint allignment
52
Negatives - freestanding weights
- increased risk of injury/danger - need a partner 'spotter' to lift heavy weights
53
Multi-gym weights
- a range of specialised exercise machines that incorporate resistance exercises called stations - each with an adjustable weight stack
54
Positives - multi-gym weights
- good for general strength development - each stations weight stack can be adjusted to: - target specific types of strength - developing specific groups of muscles - safer as the machine controls weight - space efficient
55
Negatives - multi-gym weights
- indirect muscles do not always act as fixators - poor specificity of movement pattern
56
principle of variance
- vary weight training to maintain motivation
57
simple set
- perform a specific number of reps & - increases resistance as strength increases
58
super set
- exercise the 2 antagonistic muscle groups
59
pyramid system
- increase weight - decrease reps during sets
60
inverse pyramid system
- decrease weight - increase reps during sets
61
circuit training
- a series of exercises termed stations that form 1 complete circuit - normally ordered to alternate muscle groups working - to allow muscle group time to recover - performers body weight is often the resistance - mostly used for strength endurance - energy system and type of strength developed can be altered
62
how can we alter the types of strength developed
adjust : - work intensity = no. circuits/stations/reps - work duration = length of time at a station - relief interval = recovery time/activity - number = of work: relief intervals
63
Interval training
- covered as an aerobic training method - similar to circuit training
64
how are interval and circuit training similar
- both are easily manipulated by adjusting : - work & relief : intensity - duration - number of W : R
65
positives of circuit training and interval strength training
- most effective for strength endurance - relief interval allows muscle group recovery - alternating muscle groups allows recovery while other muscle group is working - can be used with large groups of varying fitness - flexible/specificity = easily adapted to a skill/sport = circuit can develop any type of strength
66
Aerobic athletes = number of circuits - circuit training
3-4 less circuits
67
Aerobic athletes = work intensity - circuit training
low/mod = 50/75%
68
Aerobic athletes = stations and no. reps - circuit training
- stations: 10-15 - reps: more = 15-20+
69
Aerobic athletes = work duration - circuit training
- 3/5+ mins work - 20 mins+ overall
70
Aerobic athletes = relief interval - circuit training
- less than 1:1 - active jog/walk
71
Aerobic athletes = No. W:R intervals - circuit training
- less - due to more reps/duration at each station
72
Aerobic athletes = frequency - circuit training
3-5 sessions
73
Aerobic athletes = specificity - circuit training
aerobic energy system
74
what strength are aerobic athletes developing
strength endurance
75
Anaerobic athletes = no .circuits - circuit training
- 3-6 more circuits
76
Anaerobic athletes = work intensity - circuit training
- higher - 75/95%
77
Anaerobic athletes = stations/reps - circuit training
- station: 10-15 - reps: less (5-10)
78
Anaerobic athletes = work duration - circuit training
- 0-1 min / 30 secs - shorter
79
Anaerobic athletes - relief interval - circuit training
- more - 1-3 mins - 1:3+ mins
80
Anaerobic athletes = No. W:R intervals - circuit training
- more - due to less reps/duration at each station
81
Anaerobic athletes = frequency - circuit training
- 3-7 sessions - 48 hrs between each session
82
Anaerobic athletes = specificity - circuit training
- ATP/PC - LA energy system
83
Plyometrics
- training incorporating jumps, hops, bounding type exercises - to increase the speed at which a muscle concentrically shortens - important for sports requiring explosive strength
84
athletes who require plyometrics
- jumpers (triple jump) - sprinters - throwers - volleyball - netball - basketball - racquet players
85
Plyometric theory
- stretch reflex knowledge - to increase the speed/force a muscle shortens - muscles quickly & eccentrically lengthen initiate a powerful elastic recoil reaction to prevent injury - if a voluntary concentric contraction immediately follows, the recoil force is added to the force of the concentric contraction - increases the total force/speed produced
86
positives - plyometrics
- significantly improves explosive strength - mostly lower body but exercises can easily be adapted for all body parts
87
negatives - plyometrics
- injury risks due to the speed of stretch - eccentric stretch can cause muscle tears/DOMS - only experienced / good pre-strength performers can do this - warm up & active recovery is essential to limit exercise induced muscle damage / DOMS
88

a level p.e (28 decks)

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