Methods and effects of training

• What are the essential parts of a training session?

  Warming up and cooling down
• What is the purpose of warming up and cooling down in training?

  • Prepares the body for exercise
  • Reduces the risk of injury
  • Aids recovery after exercise
• How long should a warm-up last at a minimum?

  Ten minutes
• Why do athletes cool down after training and performance?

  To maintain or increase flexibility
• What are the methods of stretching used during cool down?

  • Static stretching
  • Passive stretching
  • Dynamic stretching
  • PNF stretching (Proprioceptive Neuromuscular Facilitation)
• What is static stretching?

  Stretching where the performer applies internal force from another muscle group
• What is passive stretching?

  Stretching using another person or an object to apply external force
• What is dynamic stretching?

  Stretching carried out while moving
• When is dynamic stretching typically performed?

  During the warm-up
• What is PNF stretching?

  A stretching technique that requires a partner to provide resistance
• How does PNF stretching work?

  By holding the muscle in an isometric contraction before stretching it further
• What are two techniques used to speed up the recovery process?

  Ice baths and massages
• How does an ice bath help in recovery?

  By reducing inflammation and muscle soreness
• What are the differences between static, passive, dynamic, and PNF stretching?

  • Static: Internal force applied by the performer
  • Passive: External force applied by another person or object
  • Dynamic: Stretching while moving
  • PNF: Partner-assisted stretching with isometric contraction
• What are essential parts of a training session?

  Warming up and cooling down
• What are the methods of training that can improve health and fitness?

  • Continuous training
  • Fartlek training
  • Circuit training
  • Weight training
  • Plyometric training
  • Flexibility training
• What does continuous training develop?

  Cardiovascular fitness
• What is the minimum duration for continuous training?

  20 minutes
• What is the target heart rate range for continuous training?

  60% - 80% of maximum heart rate
• What activities can be included in continuous training?

  Swimming, running, cycling, walking
• What is a disadvantage of continuous training?

  Some participants find longer sessions boring
• What does fartlek training involve?

  Changes in speed, incline, and terrain
• What type of training is fartlek considered?

  A continuous form of training
• What types of work can be done in fartlek training?

  Aerobic and anaerobic work
• What is a disadvantage of fartlek training?

  Some urban areas have little variety of incline and terrain
• What does circuit training develop?

  Strength, speed, agility, muscular endurance, or cardiovascular endurance
• What is circuit training?

  A form of interval training with a series of exercises arranged in a circuit
• How many exercises are typically involved in a circuit?

  1. 10 exercises
• What is the purpose of arranging exercises in a circuit?

  To work different muscle groups and avoid consecutive muscle group fatigue
• What are some examples of circuit exercises?

  Sit-ups, press-ups, squats, lunges, step-ups
• How can circuit training be tailored for specific sports?

  By including sport-specific skills like dribbling, shooting, and passing
• What does weight training develop?

  Strength
• How is intensity measured in weight training?

  As a percentage of the maximum weight a person can lift one time (% 1 REP MAX)
• How is time structured in weight training?

  In reps and sets with specific timings for recovery
• What is a disadvantage of weight training?

  Poor technique can lead to injury
• What does plyometric training develop?

  Power
• What characterizes plyometric training?

  High intensity exercise involving explosive movements
• Who is plyometric training suitable for?

  Well-trained athletes
• What is a disadvantage of plyometric training?

  It can cause injury if the athlete is not in excellent condition
• What does flexibility training develop?

  Flexibility