Training methods

What are the 4 health-related components of fitness?

What are the 4 health-related components of fitness?

Aerobic capacity Muscular strength Muscular endurance Flexibility

How do you test for the health components of fitness?

Aerobic capacity - beep test (MSFT), V02 max test Muscular strength - Hand grip dynamometer, 1 RM Muscular endurance - sit-up/press--up test Flexibility - sit and reach test

What training methods are used to improve the health related components of fitness?

Aerobic capacity - continuous, fartlek, interval, HIIT Muscular strength - 80-100% 1RM, 1-6 reps, 3-4 mins recovery, 3 sets Muscular endurance - 40-60% 1RM, 10-20 reps, 1-2 mins recovery Flexibility - Dynamic, static and PNF stretching

What are the 6 skill related components of fitness?

Speed Reaction time Agility Balance Coordination Power

How to test for skill fitness?

Speed- 30m sprint Reaction time - Ruler drop test Agility - Illinois agility run Balance - stork test Coordination - alternate hand wall toss test Power - standing broad jump

What training methods are used to improve skill fitness?

speed - SAQ, plyometrics Reaction time - computerised test Agility - practice Balance - practice Coordination - practice power - 70-90% 1RM, 2-8 reps as fast as possible, 3-4 mins recovery

What is meant by altitude training? (Hypoxic)

Training in oxygen reduced air (high altitude) for at least 2 weeks. Improves oxygen carrying capacity, body produces more RBCs

What are the physiological adaptations of altitude training?

Immediate - breathing rate increases to maintain blood oxygen levels, Heart rate increases to provide muscles with more oxygen Long term - Increase in RBC mass, increase in haemoglobin content, enhanced oxygen transport and delivery.

What are the draw backs of altitude training?

Must train at a lower intensity Over time V02 max can be reduced and reversibility can occur Altitude sickness Illegal blood doping

What is periodisation?

The organised division of training into a number of specific blocks, periods or phases

What are the 3 phases of periodisation?

Pre-season Competition season Off season

What are the 3 basic structures of a training programme?

Macro-cycle (year) Meso-cycle (block of weeks) micro-cycle (week)

Goal setting, goals should be:

• easily attained initially

• progressively more difficult

• training should be planned around overall goals

• goal setting can be used to manage anxiety/stress

How do goals influence performance?

Increases effort Improves persistance Increases motivation

What does SMART stand for?

Specific Measurable Achievable/agreed Realistic Timely

What are the two types of goals

• Time based

long term, medium term, short term

• Activity based

performance goal, process goal, product goal