A4- Specialist training

• what does SAQ involve?

  • high intensity, multi directional movements

  -> e. hurdles , ladders

  
  

  • being coached in the correct technique
• what does SAQ require a combination of?

  • flexibility
  • balance
  • speed
  • coordination
• what does SAQ develop?

  • neuromuscular system
• what are the benefits of SAQ training?

  • ↑ skill , technique
  • ↑ reaction time
  • ↑ spatial awareness
  • ↑ hypertrophy type 11x
• what is the PAM technique?

  • Pre loading phase -> eccentric contraction
  • amortisation phase -> between eccentric and concentric (quick)
  • muscle contraction phase -> concentric phase
• what does plyometrics do?

  • uses stretch reflex
  • ↑ force of contraction
  • muscle hypertrophy
  • ↑ fast twitch type 11x muscle fibres
  • ↑ power , ↑ atp stores , ↑ PC stores , ↑ glycogen stores
• why does plyometric training work like an elastic band?

  During the pre loading phase the muscle contracts eccentrically (lengthens) and stores elastic energy. When a concentric (shortens) contraction occurs immediately following the eccentric contraction, this causes a short amortisation phase then the stores elastic energy is used to power the contraction
• what is a stretch reflex?

  involuntary response ( brain doesn't process information)
• how can plyometrics assist in maximum take off?

  • develop power
  • involves fast twitch type 11x
  • eccentric first followed by concentric
  • stretch reflex activated
  • muscle spindles detect speed + stretch of muscle contraction
  • sends nerve impulse to CNS
  • elastic energy stored
  • protects over stretching of muscle / prevent injury
• examples of HIIT training?

  • sprints
  • core exercises
  • bike sprints
• what does HIIT training involve + improve?

  • anaerobic work - 20/30secs = ↑ anaerobic power
  • aerobic rest - 10/15 secs = ↑ aerobic endurance
  • repeat cycle 6/8 times -> short duration = motivation
• overall benefits of HIIT training?

  • high intensity = burn high amounts of calories
  • -> improves fat burning potential
• what is HIIT training?

  • short duration - motivational
  • good for fat burning
  • improves aerobic endurance more than SAQ
  • no equipment necessary
• what is SAQ training?

  • multi directional movement
  • develops reaction time , spatial awareness , agility , balance , coordination
  • improves neuromuscular system
  • requires specialist equpiment
• sims between HIIT and SAQ?

  • high intensity
  • anaerobic work
  • improves anaerobic power
  • hypertrophy of type 11x
  • work + rest