how many reps/sets for maximum strength weight training?
6 reps / 3-4 sets
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How heavy should the weights be for maximum strength training?
Weights are 90% of 1RM
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how many reps/sets for strength endurance training?
12 reps / 3-6 sets
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How heavy should the weights be for strength endurance training?
weights should be 50-60% 1RM
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how many reps should you do for elastic strength?
12
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How heavy should the weights be for elastic strength training?
75% of 1RM
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What test is used to test muscular endurance?
1 minute sit up / press up test?
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what does the sit and reach test test?
Flexibility
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What does the illinois agility run test?
speed and agility
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What is the test for strength?
Grip Dynometer
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What is the test for body composition?
Body mass index
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what is the test for aerobic endurance?
multistage fitness test, forestry step test.
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What is the test for speed?
35m sprint test
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what is the test for anaerobic power?
Vertical jump test
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what are the three types of aerobic endurance training?
continuous, farlek and interval training
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What is Continuous training?
Is where performers train at a steady pace and moderate intensity for at least 30 minutes.
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Give three advantages for continuous training?
training can be sport specific, no special equipment needed and its an easy method to carry out.
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give three disadvantages for continuous training?
only develops aerobic endurance not anaerobic, risk of injury if on hard surfaces and Training can be very boring.
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what is farlek training?
Training is usually performed outdoors, and is continuous, with no rest. The performer varies the intensity of training by running at different speeds or over different terrains (such as cross country running or training on a beach).
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Give three advantages of farlek training?
no need for specialist equipment, can be made sport specific and the performer controls the intensity level.
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Give two disadvantages of farlek training?
need for careful control of intensity and needs good motivation and discipline to maintain work rates.
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Other cards in this set
Card 2
Front
How heavy should the weights be for maximum strength training?
Back
Weights are 90% of 1RM
Card 3
Front
how many reps/sets for strength endurance training?
Back
Card 4
Front
How heavy should the weights be for strength endurance training?
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