Training methods

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