Training Methods Part 1
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What are training methods?
Ways in which we can train to bring about different outcomes and meet various goals for different types of athletes
What does continuous training involve?
Running, cycling or swimming for a minimum of 20 minutes with no rest
What is continuous training associated with?
Improved cardiovascular functions and health benefits
In which zone must continuous training be completed within?
The aerobic training zone of 70-85% max heart rate
What is fartlek training?
A type of continuous training that originated in Sweden and means speed play
What does fartlek training combine?
Continuous work with bursts of speed and lower intensity activities
Which energy systems and fitness components does fartlek training call upon?
Aerobic and anaerobic systems, training both aerobic and anaerobic components
What is the ideal terrain for fartlek training and why?
Hills, because they lend themselves to random changes in intensity and floating recoveries during downhill sections
What does interval training involve?
Periods of work followed by periods of rest depending on the main energy system involved
What are longer rest periods during interval training associated with?
A greater amount of PC restoration, hence the training is more likely to be of the ATP-PC system
What does less rest during interval training mean?
PC restoration is not allowed, and therefore the aerobic and anaerobic energy systems are being trained
Describe long interval training
Work to rest ratio of 1:!, primarily trains aerobic system, 75-85% HR Max, Durations of 1-4 minutes
Who is long interval training commonly used by?
AFL midfielders, marathon or triathlon training
Describe intermediate interval training
Work to rest ratio of 1:2/3, primarily trains anaerobic system, 85%+ HR Max, Durations of 15-60 seconds
Who is intermediate interval training commonly used by?
Defenders or forwards in AFL, 200m-1500m track athletes
Describe short interval training
Work to rest ratio of 1:4/5, primarily trains ATP-PC system, maximal intensity, Durations of 5-15 seconds
Who is short interval training commonly used by?
Tennis players, 100m sprinters
What are repetitions?
The number of times a weight will be lifted in a sequence
What is load?
The amount of weight to be lifted
What is 1RM?
The maximum weight that can be lifted in one maximal exertion
What does isokinetic mean?
The speed of the contraction is controlled
What is a set?
A group of repetitions performed without a rest
What does isotonic involve?
A concentric and eccentric phase
What is velocity?
The speed at which the weight is lifted