Types Of Training Flashcards
(158 cards)
What are the main types of training?
There are 4 main types of training: aerobic, anaerobic, flexibility, and strength training.
What is aerobic training?
Aerobic training is characterized by continuous activity that must persist for not less than 20 minutes.
What is continuous aerobic training?
Continuous aerobic training includes continuous, faster circuit, and controlled continuous training.
What is aerobic interval training?
Aerobic interval training involves effort without rest, where the heart rate must rise above the aerobic threshold and remain within the target zone.
What is fartlek training?
Fartlek training is a combination of interval and continuous training with random variations in speed and intensity.
What is aerobic interval training characterized by?
Aerobic interval training is characterized by alternating sessions of work and recovery with short rest periods (20 seconds) between exercises.
What are the benefits of circuit training?
Circuit training has the potential to improve strength, endurance, skill, and coordination.
When is circuit training preferred?
Circuit training is preferred in the pre-season to develop a solid fitness platform for physical demands.
What types of exercises are included in a circuit training session?
Exercises may include power jumps, back extensions, skill dribbling, bench stepping, pushups, sit-ups, and shuttle runs.
What is muscular contraction?
Muscular contraction is restated by calculate, loads, thereby building the strength of the muscle.
What is the stimulus for muscle hypertrophy?
The stimulus in the form of resistance causes muscles hypertrophy as more are engaged to aid the movement.
What is power in strength training?
Power is applying the maximum amount of force as fast as possible (strength + speed = power).
What is endurance?
Endurance is the ability or strength to continue or last, despite fatigue, stress, or other adverse conditions.
What is absolute strength?
Absolute strength is the maximum amount of force exerted, regardless of muscle or body size.
What are reps?
Reps are the number of times an exercise is repeated without rest.
What is repetition maximum (1RM)?
1RM is the maximum weight you can lift for a number of times, e.g., 1RM is the maximum weight you can lift only once.
What are sets?
Sets are the number of repetitions done in succession, e.g., 1 set equals 10 reps.
What is muscle hypertrophy?
Muscle hypertrophy is the increase in muscular size achieved through exercise.
What does load refer to in strength training?
Load refers to the amount of weight used.
What are free/fixed weights?
Free/fixed weights cause the body to develop major muscles as they target large and small muscles used in activity and smaller muscles used to stabilize the movements.
Bad technique = risk of injury.
What are elastic weights?
Elastic weights provide resistance to develop strength, often used in rehabilitation, and are best suited for sports requiring smaller muscles.
Highly portable = useful in gyms; intensity is limited.
What are hydraulic weights?
Hydraulic weights increase the resistance the faster the movement is. Slow movements = small resistance; large movements = large resistance.
This method of training is good for sports that require fast movements and uses machines that use water or air compression to provide resistance throughout movement.
OCA
Strength training
