Training Methods Part 3
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What will improving core strength also help improve?
Riding, swimming and running efficiency, transfer of power between upper and lower body, balance, stability and acceleration
What will improving core strength help to decrease?
The risk of lower back injuries
What are the most common types of core training?
Pilates and Swiss ball exercises
What is the core best described as?
A muscular box bound by the abdominals at the front, paraspinals on the sides, glutes at the back, diaphragm at the top and pelvic floor at the bottom
What will improved flexibility help to enhance and improve?
Development of speed, strength, power and improved posture
What will improved flexibility help to reduce?
Likelihood of injury, impact of delayed onset of muscle soreness and psychological stress
When are maximum flexibility gains obtained?
When muscles and joints are warmed up and generally at the end of workouts
What does static stretching involve?
A joint being taken through its range of motion and being held in the position for 20+ seconds
What does dynamic stretching involve?
A joint being taken through its range of motion with controlled movement, mimicking some of the actions soon to be performed
What does ballistic stretching involve?
The same movements as dynamic stretching, but with greater force and speed applied
What does PNF stretching involve?
A joint being taken through its range of motion until resistance or slight discomfort is experienced, about 6-10 times per sequence
Why should training methods be chosen?
Because of their specific ability to improve fitness components and energy systems
Why will triathletes use continuous training?
Because it involves no rest, improves cardiovascular functions and is completed within the aerobic training zone
Why will high jumpers use plyometrics training?
Because it involves rapid contractions and improves speed, agility and power Q
Why would an AFL full forward use intermediate interval training?
Because it trains the anaerobic system, is similar to sprints undertaken during a match and has a similar work to rest ratio
Why would a netball centre use long interval training?
Because it trains the aerobic system, as centres are running up and down the court with minimal rest