Preparation and training methods
- Created by: KatieHe
- Created on: 19-04-17 19:28
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- Training methods
- Continous
- There is no rest or break
- Associated with developing aerobic capacity
- Duration should be at least 20 mins upwards
- Adjusting pace/ effort can vary exercise intensity
- Fartlek
- Means speed play
- Form of continuous training
- Speed or intensity of the activity is varied
- Aerobic and anaerobic energy systems used
- Intermittent/ Interval
- Periods of alternating exercise and rest
- Variables include: Duration, Intensity, Reps, Sets, Duration of rest/ recovery
- intervals
- ATC-CP intervals, high intensity effort (80-100%) lasts 3-10 seconds, 2 mins recovery
- Lactic Acid intervals, medium to high intensity effort (60-80%) lasts 15-90 seconds
- increases lactate tolerance, increases blood buffering capacity
- Aerobic intervals, low intensity effort (50% max effort) lasts beyond 20 mins, short recovery
- Weight training
- Form of interval training
- Exercises classed into four groups; shoulders & arms, trunk & back, Legs, All body
- Circuit training
- Another type of interval training
- Several stations, set time period at each one, exercises all body
- Polymetrics
- Eccentric-to-concentric actions at 100% effort
- Adaptions in Neuro muscular system as muscle spindles cause stretch reflex
- Mobility/ Flexibility
- Aim is to improve or maintain range of motion of muscles and joints
- Best done at end of anaerobic exercise in cool down, muscles already warm
- stress overload principle
- Continous
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