Training Methods Part 2
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What is the repetition maximum and range for improving muscular strength?
60-70%, 8-12
What is the repetition maximum and range for improving muscular hypertrophy?
70-85%, 8-12
What is the repetition maximum and range for improving muscular power?
30-60%, 3-6
What is the repetition maximum and range for improving muscular endurance?
40-60%, 15-25
What is the repetition speed and rest periods for improving muscular strength?
Slow to moderate, 2-3 minutes between sets
What is the repetition speed and rest periods for improving muscular hypertrophy?
Slow to moderate, 1-2 minutes between sets
What is the repetition speed and rest periods for improving muscular power?
As fast as possible, 2-3 minutes between sets
What is the repetition speed and rest periods for improving muscular endurance?
Slow to moderate, 1 minute between sets
When are slow and fast twitch fibres recruited?
Slow twitch fibres are recruited at low intensities, fast twitch fibres are recruited as intensity increases to maximal levels
What is running speed a combination of?
Stride frequency and stride length
How will stride frequency improve and what are some drills to improve it?
It will improve as more contact is made with the ground, training drills include downhill running and speed ladders
How is stride length developed?
By improving leg strength to allow longer strides to be taken
What does plyometrics training require and involve?
Muscles to rapidly contract, involving a rapid eccentric contraction using stored elastic energy, followed by a rapid concentric contraction
What does plyometrics training improve?
Speed, agility and power by improved neural pathways and more efficient fibre recruitment
How does plyometrics training improve running efficiency?
It generates more bound per foot contact
What does circuit training involve?
Performers rotating through different activity stations, which trains multiple fitness components but there are no large, single component gains
Why should you use a focused, structured, individualised training program?
It can increase your effective use of oxygen, help your body work at higher intensities for longer and lead to physical changes in the muscles
What are fixed-time circuits?
The most common type of circuit, where performers complete as many repetitions of an exercise at each station in the allotted time
What are fixed load circuits?
When every performer completes a pre-determined number of receptions at each station
What are individual load circuits?
50-75% of the maximum number of repetitions that a performer can complete at each station will be done during 60 seconds