What are the methods of Aerobic training
Continuous, Fartleck and long interval
Define continuous training
Steady state method lasting more than 20 minutes in the aerobic training zone (60-80% MHR)
Explain continuous training
*most common & effective in improving aerobic capacity, cardiorespiratory and muscular endurance
Example continuous training
Marathon runner continuously runs for 1hr 3x a week in aerobic training zone (60-80% MHR)
Define Fartleck training
‘Speed play’ combination of continuous and interval training
Explain Fartleck training
*variations in intensity + continuous nature stresses both energy systems.
*improves aerobic capacity
Example Fartleck
Middle distance runner, sand hills
Define long interval training
Repetitions of higher intensity work with periods of rest
Explain long interval
*repeated intervals = rep
*group of reps = set
*work phases range from 2-5 minutes followed by rest period of 30sec
Example long interval
5min work : 30 second rest running repeat for 30-40min to challenge aerobic system
What are the measures for aerobic fitness
Beep test and 2k time trial
Define beep test
Athlete runs between 2 points 20m apart, time allowed decreases progressively
Explain beep test
*measures aerobic capacity and cardiovascular endurance
*used in sports requiring high aerobic fitness
Example beep test
Soccer player pre and post season
Define 2k time trial
Cover 2k as fast as possible
Explain 2k time trial
*challenges aerobic and anaerobic systems
*balance between pace and effort
*tests aerobic capacity (ability to use oxygen efficiently)
Example 2k time trial
AFL player before and after pre season
What are the safe and harmful training procedures for aerobic?
Safe: fitness professionals (pt’s) provide fitness appraisals to ensure athlete safety
Harmful: overuse injuries (e.g. shin splints), important to provide rest periods
What are the methods of anaerobic training
Short interval, plyometrics and weight/resistance training
Define weight/ resistance training
Power is a function of speed and strength, greater strength means more power potentially developed
Explain weight / resistance
*must incorporate max strength & power development
*must be explosively to increase rate of force and recruit fast-twitch muscle fibres
Example weight / resistance
Clean & jerk
Define plyometrics
Stretch-shortening cycle causing stretch reflex during eccentric phase meaning enhanced power during concentric contraction.
Explain plyometrics
*is a muscle is stretched before it is shortened it will contract more forcefully
*elastic recoil means more power
