Studied by 3 people
what are training thresholds?
the level of intensity needed in order to do a sporting activity
how is maximum heart rate calculated?
220 minus age
how is the aerobic training zone calculated?
60-80% of maximal heart rate
how is the anaerobic training zone calculated?
80-90% of maximal heart rate
how can circuit training be optimised?
change the time spent training
change time spent resting (between stations)
change the content of the circuit
how can weight training be optimised to train maximum strength?
use high weights (above 70% of one rep max) but do a low number of reps (three sets of 4–8 reps)
how can weight training be optimised to train muscular endurance?
use low weights (below 70% of one rep max) but do a low number of reps (three sets of 12–15 reps)
what 8 ways can injury be prevented?
train in the correct zone — aerobic/anaerobic
wear appropriate footwear
stretch using correct technique and holding for the right amount of time
correct rest should be used between training
do not overtrain
wear appropriate clothing
stay hydrated
focus on quality rather than quantity when weight training
what is altitude training and who is it for?
training at high altitudes (2000m above sea level) used by elite athletes to improve aerobic fitness
how high altitude training is carried out?
athlete trains 2000m or more above sea level
there is limited oxygen in the air → training is hard
body makes more red blood cells to carry more oxygen
at the end of training the body has more red blood cells
what are the benefits of altitude training?
benefits endurance athletes
what are the limitations of altitude training?
some athletes suffer altitude sickness
training can be difficult to complete
benefits are lost quickly when returned to sea level → red blood cell count decreases
doesn’t benefit athletes who train anaerobically
what are the three training seasons?
pre season
competitive season
off season
what is the aim of pre season?
improve general/aerobic fitness
train specific components of fitness for their sport
specific skills are practiced for the season
what are the benefits of preseason?
increased sport specific fitness and overall fitness
what is the aim of training in the competitive season?
maintain fitness levels
focus on tactics and skills
what are the benefits of training in the competitive season?
sport specific skills can be practiced and trained before a match
what is the aim of the off season?
recuperating and resting
light intensity exercise to work on general fitness
what is the benefits of the offseason?
gives the body and mind rest for the next pre season
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Flashcard (108)