training methods

Question 1

what is resistance training?

Answer 1

• exercising muscles or muscle groups against a resistance

aim = build muscle strength & muscle power

Question 2

what is isotonic weight training?

Answer 2

Muscle changes length working against a constant load

• Concentric contraction = muscle shortens during contraction
• Eccentric contraction = muscle lengthens during contraction

Question 3

what is Isometric resistance training?

Answer 3

the joint angle and muscle length do not change during contraction.

Question 4

what is Isokinetic resistance training?

Answer 4

a change in muscle length against a varying load so that the resistance changes throughout the muscle’s range of movement.

Question 5

in resistance training, what variables can be manipulated?

Answer 5

• repetitions
• sets
• %1RM
• recovery between sets

Question 6

what is interval training?

Answer 6

Series of repeated bouts of exercise interrupted by predetermined rest periods or lighter exercise

• pacing can be developed
• long interval
• intermediate interval
• short interval

Question 7

what is long interval training?

Answer 7

• where the work period is dominated by the Aerobic energy system
• increase the performer’s lactate threshold

Question 8

what is intermediate interval training?

Answer 8

the work period is dominated by the Anaerobic Glycolysis system

• aim is to develop tolerance of lactic acid
• used when it requires performers to maintain high-intensity output in the presence of metabolic by-products

Question 9

what is short interval training?

Answer 9

where the work period is dominated by the ATP–CP energy system

• to improve speed
• increase the number of PC stores to enable the performer to work at their highest intensity for longer

Question 10

what is HIIT?

Answer 10

High Intensity Interval Training

- involving periods of short, high-intensity work followed by periods of lower intensity recovery

Question 11

what is continuous training?

Answer 11

involves performing an activity, such as jogging nonstop for a period of time.
- Used to improve aerobic fitness and local muscular endurance

Question 12

what is lactate threshold training?

Answer 12

continuous

• can be continuous in nature and requires an exercise intensity at or slightly above the lactate threshold.
• training at or close to one’s lactate threshold increases the intensity at which it occurs

Question 13

what is circuit training?

Answer 13

• comprises a sequenced performance of exercises at different activity stations (typically, between 8-12 stations) completed in a given time or by a predetermined work: rest ratio

Benefits

• Offers variety
• Several fitness components can be targeted
• Specificity can be maintained
• Can accommodate large groups of people
• Minimal equipment is required

Question 14

what is fartlek training?

Answer 14

• a variation of continuous training, involves changes of intensity throughout the training sessions.
• work:rest ratios are not pre-determined and are more random in nature.
• improves both the aerobic and anaerobic energy systems
• due to the random nature of fartlek, it is extremely difficult to overload

Question 15

what is flexibility training and what are the 4 types?

Answer 15

• training to improve someones range of motion around a joint
  1) Static Stretching
  2) Dynamic Stretching
  3) Ballistic Stretching
  4) Proprioceptive Neuromuscular Facilitation (PNF) stretching

Question 16

what is polymetrics training?

Answer 16

• designed to produce fast, powerful movements, and to improve the functions of the nervous system.
• Involves rapid movement

Question 17

what training methods are used to improve aerobic training?

Answer 17

• Continuous training
• Fartlek training
• Circuit training
• Long Interval training

Question 18

what training methods are used to improve strength?

Answer 18

• Weights training

- Circuit training

Question 19

what training methods are used to improve power?

Answer 19

• Weights training
• Plyometrics
• Circuit training

Question 20

what training methods are used to improve muscular endurance?

Answer 20

• Weights training
• Continuous training
• Circuit training

Question 21

what training method is used to improve speed?

Answer 21

• Plyometrics training
• Short Interval training
• Weights training

Question 22

what training method is used to improve agility?

Answer 22

• Interval training

- Circuit training

Question 23

what training method is used to improve flexibility?

Answer 23

• Static stretching
• Dynamic stretching
• PNF stretching