Training Methods and Parameters

Vocabulary flashcards covering key training methods and common program-design parameters from the lecture notes.

Maximal Strength Resistance Training

Performed 3 days per week at 80–100 % 1RM, slow tempo, 3–6 sets of 1–6 reps with 2–3 min passive rest to maximise force using the ATP-PC energy system.

Muscular Endurance Resistance Training

Completed 3 days per week at 40–60 % 1RM, moderate tempo, 3–6 sets of 25–75 reps with ~1 min rest to sustain sub-maximal muscle contractions.

Power Resistance Training

Scheduled 3 days per week at 30–70 % 1RM, fastest tempo, 3–6 sets of 3–10 reps with 2–3 min passive rest to improve explosive force.

Plyometric Training

1–2 days per week with ≥48 h recovery; 100 % effort drills, 1–3 sets of 6–10 reps across 3–4 exercises; 2-3 mins passive recovery,. stop if fatigued or technique fails.

Flexibility Training

Unlimited frequency; stretch to end of range of motion, no fixed sets/reps; hold until gentle tension and relax to maintain or increase joint mobility.

Continuous Aerobic Training

4–6 days per week at 70–85 % max HR for >20 min steady-state effort with no rest intervals to build aerobic base.

Fartlek Training

3 days per week; mostly 70–85 % max HR with unstructured surges to 80–85 %; sessions >20 min blending continuous and interval elements.

High-Intensity Interval Training (HIIT)

3 days per week at 90–100 % max HR; 4–12 reps of 30 s–4 min work with 1:1 or 2:1 active/passive recovery; sessions often <20 min.

Intermediate (Anaerobic Glycolytic) Interval Training

3–4 days per week at 85–95 % max HR; 8–12 reps of 10–60 s work with 1:4 active recovery; emphasises lactate tolerance.

Long Aerobic Interval Training

3–4 days per week at ≈85 % max HR; 4–6 reps of 1–5 min work (or % of best time) with 1:1–5:1 active/passive recovery to elevate VO₂max.

Short (ATP-PC) Interval Training

3–4 days per week at >95 % max HR or RPE 9–10; 15–25 reps of 3–10 s sprints with 1:5–1:10 passive rest to develop speed and acceleration.

Training Frequency

The number of exercise sessions performed each week (e.g., 3 days/wk for strength, 4–6 days/wk for continuous aerobic work).

Training Intensity

The load or effort applied during exercise, expressed as %1RM for resistance work or % max HR/RPE for aerobic training.

Sets and Repetitions

Sets are groups of consecutive repetitions; manipulating set and rep ranges (e.g., 3–6 sets of 1–6 reps) targets specific adaptations.

Work-to-Rest Ratio

The relationship between work and recovery durations in interval training (e.g., 1:1, 1:4, 1:10) that directs energy-system stress.

Passive Rest

Recovery period spent motionless (standing/sitting) between sets or intervals, commonly 2–3 min in strength and power sessions.

Active Rest

Low-intensity movement (e.g., walking, light jog) performed between intervals to promote recovery without complete inactivity.