Pe U4 2

Type

The training method used

Frequency

number of times per week that training is conducted

intensity

how hard the exercise is, measured in RPE,% of HR max and #of 1RM

time

the length of an interval/rest period, sets, reps and duration of session or program

detraining

loss of training adaptations and fitness when training stops

Specificity

targeting the correct physiological requirements of a specific sport

Individuality

adjusting the training program for someones individual needs and responses to training

Diminishing returns

Rate of improvement in response to training decreases over time

overtraining

Decline in performance due to insufficient recovery

progression

An increase in training load to bring about physical addaptations

resistence training

Using weights to improve muscular strength, power and endurance

Plyometric training

exercises that rely on the elastic nature of muscles to produce maximal force as quickly as possible

continous training

training that goes for an extended period of time with no rest breaks

flexability training

stretching muscles and connective tissue to increase their range of motion around a joint

Fartlek training

training that goes for an extended period of time with random or planned high intensity speed bursts

circuit training

rotating through a variety of stations that train multiple parts of the body

interval training

set work and rest periods completed according to the desired energy system to be trained

HIIT

Work periods of high intensity activity interspersed with periods of passive or active recovery to target aerobic power

short interval training intensity

maximal intensty (95% or higher)

short interval training interval duration

3-10 seconds

short interval training work to rest ratio

1:5+

short interval training reps

8-12

intermediate interval training intensity

above LIP (85-90%)

intermediate interval training interval duration

10-60 seconds

intermediate interval training reps

6-10

intermediate interval training work to rest ratio

1:3

long interval training intensity

at or just below LIP (80 - 85%)

long interval training interval duration

1-5 minutes

long interval training work to rest ratio

1:1 2:1 or 1:2

long interval training reps

3-5

HIIT intensity

90-100% HR/Vo2 max

HIIT interval duration

30 seconds - 4 minutes

HIIT work to rest ratio

1:1 or 2:1

HIIT reps

4-12

fartlek training intensity

70-85% 80-85% for speed bursts

fartlek training duration

minimum 20 minutes

continous training intensity

70-85%

contionous training session duration

minimum 20 minutes

plyometric training intensity

8-10 RPE

plyometric training reps

1-10

plyometric training rest duration

2-3 minutes

resistance training (power) sets,reps, rest

3-6, 3-10, 2-3

resistance training (endurance) sets, reps, rest periods

3-6, 15-25, 1

resistance training (strength) sets, reps, rest periods

3-6, 1-6, 2-3