Methods of Training

What are the 3 methods of flexibility training?

Static, Ballistic & Proprioceptive Neuromuscular Facilitation (PNF)

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What is Static Active Stretching?

Performed independently where the performer applies internal force to stretch and lengthen the muscle.

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What is Statcic Passive Stretching?

Also known as assisted stretching, which requires the help of another person or an object such as a wall. The other person/object applies external force causing the muscle to stretch.

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What is Ballistic Stretching?

Where the performer makes fast, jerky movements through the complete range of motion, usually in the form of bobbing or bouncing. It needs to be undertaken with care as the technique can cause muscle soreness and strains.

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What is ProprioceptiveNeuromuscularFacilitation(PNF)?

To perform the PNF technique with a partner, the performer should stretch the muscle to the upper limit of its range of movement and then, with the help of a partner, hold the muscle in an isometric contraction, where there is no active shortening or

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What is PNF used for?

Used to develop mobility, strength and flexibility. The technique may be performed with the help of a partner or alternatively by using an immovable object (as resistance to inhibit movement). PNF stretches can be used in rehabilitation programmes.

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Define Circuit Training.

This is where different stations/exercises are used to develop strength, muscular endurance and power. The stations/exercises use different muscle groups to avoid fatigue.

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Define Free Weight Training.

Use of barbells or dumb-bells to perform different types of dynamic exercises

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What number of reps and load would you use to improve: a. Training for strength endurance. b. Training for elastic strength. c. Training for maximum strength elastic strength?

a. training for strength endurance (50–60% 1RM and 20 reps. b. training for elastic strength (75% 1RM and 12 reps) c. training for maximum strength (90% 1RM and 6 reps)

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Define 1 Repetition Max (1RM).

The most weight/resistance an individual can lift for one repetition for a specific exercise.

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What does plyometric training do and which athletes would use it in their training?

thistypeoftrainingdevelopssport-specificexplosivepowerand strength. It is used by sports performers such as sprinters, hurdlers, and netball, volleyball and basketball players.

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Define Plyometrics.

Plyometric exercises need maximal force as the muscle lengthens (eccentric action) before an immediate maximal force as the muscle shortens (concentric action). Types of exercises include lunging, bounding, incline press-ups, jumping and hopping

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What methods of training will improve strength, muscular endurance and power?

Circuit training, Free weights, Plyometrics.

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What methods of training will improve aerobic endurance?

Continuous, Fartlek, Interval, Circuit.

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Define Continuous training.

this is training at a steady pace and moderate intensity for a minimum period of 30 minutes.

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Define Fartlek training.

This is where the intensity of training is varied by running at different speeds or over different terrain. The training is continuous with no rest period.

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Define interval training

this is where the individual performs a work period followed by a rest or recovery period. Typical work time can vary from training for 30 seconds to five minutes; recovery periods can be complete rest, walking or light jogging.

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What would a typical Interval session for aerobic endurance look like?

Typical work intervals for aerobic endurance will be around 60% maximum oxygen uptake (VO2 max). Decrease the number of rest periods and decrease work intensity to develop aerobic endurance.

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What 3 methods of training can be used to improve speed?

Hollow sprints, acceleration sprints, interval training.

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Define hollow sprints.

a series of sprints separated by a ‘hollow’ period of jogging or walking.

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Define acceleration sprints.

This is where the pace is gradually increased from a standing or rolling start to jogging, then to striding, and then to a maximum sprint.

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Explain interval training to improve speed.

Periods of work followed by periods of rest. For speed training, the work intervals will be shorter and more intense – performed at a high intensity, close to maximum. Increase number of rest periods & increase work intensity to develop speed

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Methods of Training

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