Training Methods Flashcards

Flashcards about different training methods

What is the goal of plyometric training exercises?

To develop power using jumping and bounding exercises.

For what type of athletes is plyometric training good?

Power athletes (e.g., basketball players).

What does plyometric training use to stress the muscles involved?

Body weight and gravity.

What type of contraction occurs upon landing in plyometrics?

Eccentric contraction (muscles lengthen).

What is the next type of contraction after the eccentric contraction during plyometrics?

Concentric contraction (muscles shorten).

What is stored after eccentric contraction to enable a greater concentric contraction?

Elastic energy.

Give an advantage of Plyometrics

Little equipment is needed

Describe an Advantage of plyometric workouts

Plyometric workouts are short, high intensity workouts, stimulate movements made in sport.

Explain a disadvantage of plyometric training

Longer recovery is needed between sessions, stress on joints, and muscle soreness after exercising.

What should performers ensure before starting plyometrics?

Good levels of strength and muscular endurance.

How long should a static stretch be held and what contraction takes place?

Up to 30 seconds (isometric contraction).

What is static stretching used to develop?

Flexibility.

Give an advantage of static stretching

Increases flexibility, can be done by almost everyone, relatively safe.

Give a disadvantage of static stretching

Can be time-consuming, overstretching can cause injury, some muscles hard to stretch.

What does HIIT stand for when looking at interval training?

High Intensity Interval Training

What does interval training consist of?

Periods of work followed by periods of rest.

What does HIIT consist of?

Short intense anaerobic exercise with less intense recovery periods.

What does interval training develop?

Anaerobic system, speed, power, explosive strength.

What kind of players is interval training suitable for?

Games players and explosive sports (e.g., javelin, sprinters).

Describe a long interval training session

60-80% MHR for 15seconds-3 minutes, with active recovery in between of same length.

Describe a short interval training session

80-95% MHR for 10-60 seconds with longer recovery than work period.

Describe a HIIT training session

90% MHR, up to 30 seconds work, longer rest.

Benefits of Interval training

Burns body fat and calories quickly, can easily be altered to individuals, completed quickly, can improve anaerobic and aerobic systems

Explain the disadvantages of Interval Training

Extreme work can lead to injury, high levels of motivation needed, can lead to dizziness/nausea, long recovery periods needed between sessions.

What is High Altitude Training?

Training at altitude where there is less oxygen

What adaptation does the body make during high altitude training?

Making more red blood cells to increase oxygen transport.

For what type of athletes is high altitude training beneficial?

Endurance athletes.

Explain the advantage of high altitude training

Increase oxygen-carrying capacity of the blood and therefore improves endurance.

Explain a disadvantage of high altitude training

Training is hard at altitude so difficult to complete, benefits are lost quickly, expensive and altitude sickness can occur.