training methods

Question 1

Continuous training
- training zone
- minimal period of time
- targeted energy system
- Fitness components targeted
- examples

Answer 1

• 70-85% MHR
• 20-30min min ( don’t go more than an hour)
• Aerobic
• aerobic power and body composition
• running, cycling, swimming

Question 2

Continuous training
- methods of overload

Answer 2

• increase duration
• increase distance
• increase intensity
• increase difficulty of the course - tougher terrain
• decrease time to complete a set distance

Question 3

Fartlek training
- training zone
- minimal period of time
- targeted energy system
- Fitness components targeted
- examples

Answer 3

• 70-85?????
• A form of continuous so 20 mins min????
• anaerobic glycolysis and aerobic
• aerobic power, anaerobic capacity and body composition
• form of continuous training where burst of faster work are interspersed with times of low intensity work

Question 4

fartlek training- methods of overload

Answer 4

• increase duration
• increase distance of each bursts of speed
• increase the frequency of each burst of speed
• decrease the period of slower recovery between each burst of speed

Question 5

interval training

Answer 5

• long interval ( 1:1, 2:1 - aerobic )
• medium interval ( 1:3 - anaerobic glycolysis )
• short interval training ( 1:5+ - ATP -PC)
• high interval training ( HIIT) ( aerobic)

Question 6

Long interval training
- training zone
- minimal period of time
- targeted energy system
- Fitness components targeted
- examples

Answer 6

• intensity is just above LIP (85% MHR) - aiming to improve LIP
• long periods of work 1-5 mins, followed by shorter periods of rest
• aerobic
• aerobic power
• example?????

Question 7

Long interval
- methods of overload

Answer 7

• increase work distance
• increase work intensity
• increase work duration
• decrease amount of rest
• increase sets//reps

Question 8

Medium interval training
- training zone
- minimal period of time
- targeted energy system
- Fitness components targeted
- work to rest ratio
- examples

Answer 8

• 85-95% MHR (above LIP)
• work duration - 20-45 seconds with 3x amount of rest.
• anaerobic glycolysis
• anaerobic capacity, speed and muscular endurance
• 1:2 or 1:3
• 3 sets of 4 reps of 90%MHR 0 seconds sprints (150m sprints) (90 second recovery)

Question 9

Medium interval training
- methods of overload

Answer 9

• increase work
  : distance
  : intensity
  : duration
• decrease amount of rest
• increase reps and or sets

Question 10

Short interval training
- aim
- training zone
- period of time
- targeted energy system
- Fitness components targeted
- work to rest ratio
- examples

Answer 10

• to improve speed
• 9-10 RPE ( above 95% MHR)
• max intensity for 10 seconds or less
• ATP -PC
• anaerobic capacity and speed
• 1:5 or 1:6
• 4 sets of 4 reps over 40 meters sprints at 9 RPE ( 2 mins recovery between reps )

Question 11

Short interval training
- overload methods

Answer 11

increase work:
: distance
: intensity
: duration
: reps and sets
- decrease amount of rest

Question 12

High intensity interval training
training zone
- minimal period of time
- targeted energy system
- Fitness components targeted
- work to rest ratio
- examples

Answer 12

-9-10 RPE with passive recovery or low intensity active ( 90-100% MHR)
- between 30 seconds and 4 mins
- aerobic
- aerobic power
- 1:1 or 2:1
- 90 sec on 90 secs off running ( sprinting) , swimming, cyclign ( on stationary bike)

Question 13

HIIT
- methods of overload

Answer 13

increase work
: distance
: intensity
: duration
: reps/sets
- decrease amount of rest

Question 14

resistance training
-aim
training zone
- targeted energy system
- Fitness components targeted
- examples

Answer 14

• contract muscles against a resistance to increase size, strength, power and endurance
• 1RM
• ATP-PC and Anaerobic glycolysis
• anaerobic capacity, muscular strength, muscular power, muscular endurance, body composition
• 3sets of 10 reps of bicep curl

Question 15

resistance
- methods of overload

Answer 15

increase the
: load
: sets
: reps

Question 16

resistance
musclar srength:
- LOAD ( % 1RRM)
- sets
reps
rep speed

Answer 16

• > 80%
• 3
• 1-6
• Slow to medium

Question 17

resistance
musclar power: :
- LOAD ( % 1RRM)
- sets
reps
rep speed

Answer 17

• 40-60%
• 3
• 1-6
• fast

Question 18

resistance
musclar endurance :
- LOAD ( % 1RRM)
- sets
reps
rep speed

Answer 18

40-60%
3
12-15+
- slow to medium

Question 19

resistance
hypertrophy :
- LOAD ( % 1RRM)
- sets
reps
rep speed

Answer 19

• 70-85%
• 3
• 6-12
• slow to medium

Question 20

Plyometrics training

Answer 20

• muscle is loaded (eccentric phase) and the contracted in a rapid sequence (concentric phase)
• used to increase speed or force of muscular contraction providing explosiveness for a variety of sport specific activities

Question 21

plyometrics training
- energy system targeted
- fitness component targeted
- methods of overload

Answer 21

• ATP-PC
• muscular power and speed
• increase work intensity - jump higher or longer or faster
• increase the sets
• increase reps
• decrease rest time

Question 22

circuit training

Answer 22

• time between exercises is short
• well designed circuits are specific to the energy systems, fitness components and muscle groups of your sport

Question 23

types of circuit

Answer 23

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

Question 24

circuit training
- energy system
- fitness components targeted

Answer 24

• aerobic, anaerobic glycolysis and atp-pc
• aerobic power
• anaerobic capacity
• muscular strength
• muscular power
• muscular endurance
• agility
• speed
• flexibility
• body composition

Question 25

circuit training - methods of overload

Answer 25

- increase weights/ loads -increase durations of each station -add more stations -add another lap of the circuits -decrease rest between exercises -increase reps of each exercise -complete same circuit in less time

Question 26

flexibility - 4 types

Answer 26

- static - dynamic - ballistic - proprioceptive Neuromuscular facilitation (PNF)

Question 27

static stretching

Answer 27

- hold position of discomfort for 10-60 seconds - performed after training as part of cooldown ADVANTAGES - safe and unlikely to cause injury when part of a cool down - overcomes the stretch reflex DISADVANTAGES - doesn't increase flexibility through full range of motion - takes time

Question 28

dynamic stretching

Answer 28

- moving a joint through full range of movement with momentum in a controlled way - part of warm up ADVANTAGES: - stretches major muscles that cross the joint - stretches trough full range of motion - prepares athletes for upcoming movements/ skills DISADVANTAGES: - could lead to injury if not performed in a controlled manner

Question 29

Ballistic stretching

Answer 29

- uses momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion ADVANTAGES - similar in speed and movement to actual sporting movement DISADVANTED - can cause muscle damage - extensive use can reduce flexibility - appropriate in only very limited circumstances

Question 30

proprioceptive Neuromuscular Facilitation (PNF)

Answer 30

- combination of static and passive stretching and isometric contractions and isometric contractions ADVANTAGES: -facilitates muscle inhibition - increases stretch reflex - develops a range of motion assists in rehabilitation DISADVANTAGE - requires help of a partner who knows what to do