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Option 4: Improving Performance (Aerobic + Flexibility Training)
Terms in this set (21)
allows athletes to improve their aerobic fitness by placing demands on their bodies to supply oxygen to muscle cells. Involves progressively overloading the cardiovascular and respiratory systems.
What effect does Aerobic training have on the athlete?
The body adapts, and physiological adaptations occur e.g. increase in haemoglobin levels, improved fat metabolism, increased ATP/PC storage, decreased heart rate and increase stroke volume and cardiac output.
How to improve via the use of aerobic training?
Principle training methods should be used to develop aerobic capacity.
What are the 3 types of Aerobic Training?
Continuous/Uniform, Fartlek, Long Interval.
is long duration exercise at low to moderate intensity.The athlete should work at a rate appropriate to their performance needs. E.g. running, swimming, cycling or walking.
What effect does continuous training have on the athlete?
Continuous training provides cardiorespiratory and muscular endurance.
a type of aerobic training with a long duration of exercise with variations of speed and terrain.
What effect does fartlek training have on the athlete?
Provides cardio-respiratory benefits, also need to consider performance needs.
Long Interval Training
repetitions of higher intensity of work followed by periods of rest
How does Long Interval Training defer from Interval Training?
It differs from interval training, as work phases are a slightly longer duration.
Flexibility training. What is it's purpose?
Works on the range of movement or motion about a joint. Maximises the ROM and stability of muscles by performing a series of exercises.
What is flexibility?
flexibility is the ability to perform extensive muscular movements causing joints to go through a full range of movement.
4 types of flexibility?
Dynamic, Static, Active and Passive.
Examples of popular flexibility training?
Yoga, static and dynamic stretches and stretching bands.
What is an athlete's flexibility determined by?
A athletes flexibility is determined by their age, temperature, gender, training history and joint health.
Why is stretching important?
Stretching is important to undertake to prevent injury, improve skill execution, rehabilitation. Flexibility is also joint specific, the fact that a person is flexible in the shoulders does not mean they are flexible in the hips.
4 different types of stretches?
Static, Dynamic, Ballistic, PNF
Static Stretching. Examples?
is a safe form of stretching in which the stretch is held for a period of 10-30 seconds. E.g. seated single leg toe touch, groin stretch, tricep stretch.
Dynamic exercises aim to mimic movements required in the sport or activity. It is flexibility improved via movement.
: involves repeated movements such as punching and bouncing to gain extra stretch. It should be practiced only with elite athletes and with care. E.g. touching toes using a bouncing motion.
a progressive cycle incorporating a static stretch, an isometric contraction and a period of relaxation in the lengthened position. It aims to stretch and strengthen muscles in a safe movement. E.g. pushing arm against a wall.
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