Aerobic
What are the training methods for the aerobic training type.
Continuous, fartlek, aerobic interval, circuit
What is the training method for anaerobic training?
Anaerobic interval
Why is a flexibility program essential?
Prevents injury, improves the body’s mechanical efficiency, increases muscles ability to stretch, improved coordination among muscle groups, improved relaxation of muscles, decreased soreness and tightness following exercise, increased range of motion to maximise performance.
What are the types of muscle contractions?
Isotonic contractions (movement), concentric contractions (contract), eccentric contractions (elongate), isometric contractions (stays same Length), isokinetic contractions (machines)
What types of training are best suited to team sports such as soccer, netball, and rugby?
Strength, flexibility and aerobic training types are best suited
what is continuous training?
What are some examples of this training?
What are the advantages of continuous training?
1.Sustained effort without rest intervals. Generally 30 minutes to 2 hours. HR must be above the aerobic threshold.
2.Jogging, distance swimming, cycling, long slow distance training.
3.time-efficient, easy to follow, improves aerobic performance.
What is the focus of anaerobic intervals?
Its focus is the development of strength, power, agility, speed and acceleration, particularly useful to team sport participants.
What are the flexibility training methods?
Static, dynamic, PNF, ballistic.
What are the training methods of strength training?
Fixed weights, free weights, elastic bands, hydraulic.
Which training method(s) would be most appropriate for a soccer, netball or rugby player?
You can judge yourself on how you went with this one-
What is fartlek training?
What are some examples of this training?
What are the advantages of fartlek training?
1. Involves alternating bursts of high intensity activity while still maintaining the longer slower style of training.
2.an athlete going up and down hills, cross country, changing speed on a treadmill.
3.variety of pace, higher intensity of training, variety in training.
What is the anaerobic threshold? And why is it vital towards the anaerobic training type?
1.refers to a level of intensity in physical activity where the accumulation of lactic acid in the blood increases very quickly.(around 85% MHR)
2.so an athlete can try and increase the tolerance to lactic acid and use the anaerobic energy system more efficiently for endurance.
How long is a static stretch held for?
What is an example of a static stretch?
1. 30-60 seconds
2.Toe touches, seated hamstring stretch, standing arm stretch ect
Why are strength training programs useful?
They are useful for; body building, improving muscle tone, increased strength, increased power, rehabilitation after injury.
How does anaerobic training affect performance?
Often improves an athletes performance through training and building skills such as agility, power, strength, speed and acceleration. Prevents fatigue through increasing lactate removal and allows the performance to be done at a higher intensity for longer periods of time.
What is interval training?
What are some examples of this training?
What are the advantages of interval training?
1.involves the breakdown of the training period into intervals of exercise or work, followed by intervals of rest.
2.Swimming and athletic events
3.better for adapting the nervous system to movement patterns experienced in comp, allows exercise for longer periods of time at high intensity.
What are the advantages of using this type of training?
Improves ATP/PC stores in the body, muscles developing higher tolerance to the build up of lactate, improved performance by increasing the efficiency of the cardiovascular system.
What type of athlete is ballistic stretching useful towards?
Ballistic stretching is not useful for beginners or intermediate athletes, however, elite athletes will benefit from it as it replicates sport specific movements better than other methods.
What type of contractions are possible for each of the 4 strength training methods.
Fixed=isotonic contractions
Free=generally isotonic but isometric are possible
Elastic bands=generally isotonic but isometric are possible
Hydraulic=isotonic and isokinetic
How does strength training affect performance?
Improve performance as strength training improves muscle tone, increases power and strength through fixed/free weights, hydraulics and elastics. It improves the force that an athlete exerts and with specificity training will replicate the athletes performance.
What is circuit training?
What are some examples of the circuit training method?
What are some advantages of circuit training?
1.involves a series of exercises that are performed one after the other, in a ‘circuit, with limited rest between exercises.
2.time dose circuits, eg 30sec at each station. Fixed dose circuits, eg 20 reps at each station. Partner dose circuits, eg participants work in pairs at stations.
3.can cater for large numbers of participants, workload is quantifiable, comp is indirect, can provide a high volume of training in a short amount of time, good for variety in team sports & can be helpful in rehab from injury.
What sports would this type of training be most effective for?
Rugby, hockey, soccer, basketball as these sports require short, sharp, fast movements with lots of speed, strength, power, agility and acceleration- optimal for during competition and strategising game play.
What sports is flexibility training most effective for and why?
Dance, gymnastics, yoga, Pilates, athletics
-these sports and activities require flexible joints and muscles to perform specific movements within the sport/activity.
what athletes best suit each strength training method?
Fixed=athletes who can access well equipped gyms, wish to train alone, limited knowledge of technique and where safety is an issue.
Free=all sports are suitable(reps, loads and rests can be easily changed to suit needs)
Elastic bands=elderly, injured, young, and people with limited resources to access gyms.
Hydraulic=athletes with less knowledge of lifting technique and groups where safety is an issue.
What is the difference between an eccentric contraction and a concentric contraction?
Eccentric occurs when the muscle lengthens under tension and resistance to gravity, where as concentric shortens muscles causing movement, concentric is the most common contraction.