Chapter 11 - Training methods

Question 1

Continuous Training

Answer 1

• Must be maintained for a minimum of 20 minutes
• Aerobic training zone (70-85% MHR)
• Involves running, cycling, and swimming. Non-stop for a period of time
  Improves:
• Aerobic power + capacity
• Aerobic energy system
• Local muscular endurance
• Improved LIP
  Frequency: 3 to 6 times per week
  Intensity: 70-85% MHR
  Time: Minimum of 20 minutes

Question 2

Interval Training

Answer 2

• Periods of work followed by periods of rest/recovery
  Improves:
• Aerobic power and capacity + speed
• Aerobic energy system, ATP-PC + Analysis Glycolysis
  Frequency: Short - 3 times a week, Intermediate - 3 times a week, Long - 4/5 times a week
  Intensity: Short - 100%, Intermediate - 85-95%, Long - 70-85%
  Time: Short - 3 to 10 seconds, Intermediate - 10 to 60 seconds, Long - 30 to 4 minutes

Question 3

Resistance Training

Answer 3

• Isotonic (free weights)
• Isometric (fixed resistance)
• Isokinetic (variable resistance from a machine)
  Frequency: - 2 to 3 times a week
  Intensity: Strength - 85 to 100% 1RM, Power - 30 to 70% , Muscular endurance - 50 to 60%
  Time: 2-6 minutes

Question 4

Flexibility Training

Answer 4

Types:
- Static
- Active
- PNF
- Dynamic
- Ballistic

Question 5

Circuit Training

Answer 5

• Performers rotate through 5-15 different activity stations
  Types of circuits:
• Fixed time - Most common, doing as much as possible in 30-60 seconds, short rest periods (10-20 seconds)
• Fixed load - Predetermined number of reps (ex. 6 push ups, 4 x10 shuttle runs) Individual strengths + weaknesses are not taken into account
• Individual load: Individualised, determined by the maximum of reps that can be performed in 60 seconds at each station, performed 50 to 75%. Everyone doing different things, weight time might occur.

Question 6

Speed training

Answer 6

Training methods:
- Short interval + Plyometric training is used to improve speed
- Running speed is a combination of stride frequency, stride length and speed will improve if one is maintained, whilst the other is improved
- May involve specific reaction time training
- Add in acceleration training Ex. Running up hills

Question 7

Fartlek training

Answer 7

• Combines continuous work with bursts of speed and lower intensity activities
• Calls upon both anaerobic and aerobic energy systems
  Intensity: Low/Medium/High
  Overload: Duration/frequency of high intensity, variety in terrain, overall distance covered

Question 8

Flexibility Training

Answer 8

ES: Aerobic warm-up
FC: Flexibility
Specificity: Improves range of motion
Overload: Stretching further through ROM
Freq: 3 to 4 times per week

Question 9

Plyometric Training

Answer 9

• Producing powerful/explosive movements
  ES: ATP-PC
  FC: Muscular power + Speed
  Specificity: ATP-PC
  Intensity: High adequate rest - more rest
  Overload: Increase resistance/height
  Freq: 2 max per week