Approaches to develop performance Questions & Answers
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Approaches to develop performance
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Approaches To Develop Performance
Circuit training - ANSWERSCircuit Training is performing a series of exercises or activities in a special order, working on different muscle groups. Circuit training is typically used to improve muscular endurance, but could be used to improve strength, power or cardio respiratory endurance.
A cir...
Approaches to develop performance
Questions & Answers
Circuit training - ANSWERSCircuit Training is performing a series of exercises or
activities in a special order, working on different muscle groups. Circuit training is
typically used to improve muscular endurance, but could be used to improve strength,
power or cardio respiratory endurance.
A circuit could be made up with some of the following exercises:
Star jumps, Step ups, Press ups, Squat thrusts, Sit ups etc.
The circuit for example could be performed for 30 seconds at 100% effort with a 30
second rest
Conditioned drills - ANSWERSCan involve specific movements and can develop skills
as well as fitness simultaneously, can involve demands of the activity, can also simulate
the pressure of a competitive situation, can be fun and motivational.
Fartlek training - ANSWERSThe term fartlek is Swedish for - 'speed play.' Fartlek
training involves continuously working for a period of time. Within this time the intensity
at which you work varies.
Usually it involves continuously running with short sprint bursts followed by a slower
recovery and then more continuous paced running. However any exercise which allows
you to work at differing intensities can be used i.e. cycling, swimming.
It improves aerobic and anaerobic fitness. This training should replicate the pace of
running required in a particular activity. There could also be a change in terrain to
increase/decrease intensity (flat/incline/decline).
Interval training - ANSWERSThis involves alternating between periods of hard exercise
and rest. For example working for a set time/distance and then resting for a set
time/distance. Interval training can be made harder by increasing the intensity or period
of work, or by decreasing the rest period. It can improve speed, muscular endurance or
power with a large work to ratio (1:4), or it can improve CRE with a shorter work to rest
ratio (1:1) but over a longer period of time.
Example of Interval Training
An example of an interval training session is shown in the table below:
Repetitions
Distance
Time
Recovery
4
40m
8 secs
32 secs
, 5
30m
6 secs
24 secs
6
20m
4 secs
16 secs
Continuous training - ANSWERSContinuous training can take place in various forms
such as running, rowing, cycling or swimming. The training principle of specificity should
be considered when deciding on which form of training you will use. The purpose of
continuous training is to maintain a steady pace throughout the duration of training.
Your heart rate must be in the correct training zone during training in order to make
improvements to fitness. Training must also be progressively overloaded through
intensity (how hard you train), frequency (how often you train) or duration (how long you
train for) regularly to ensure your fitness is going to improve.
plyometric training - ANSWERSPlyometric training also known as jump training -- is a
training approach designed to increase muscular power and explosiveness. It is based
around having muscles exert maximum force in as short a time as possible, with the
goal of increasing both speed and power. Examples of plyometric exercises:
· Box jumps
· Plyo lunges
· Hurdle bounds
These can be made more difficult by increasing height/speed.
Weight training - ANSWERSThis involves using weights to provide resistance to the
muscles. This is when you use isotonic contractions (i.e. the muscles contract and
extend) to improve your muscle strength or endurance. For example, press ups, sit ups,
chins and weight lifting are all isotonic exercises
Flexibility training - ANSWERSThere are several different types of stretching the can be
included in a flexibility programme.
· Ballistic stretching
· Dynamic stretching
· Static stretching
· Active stretching
· Passive (relaxed) stretching
· PNF stretching
Shadow Practice - ANSWERSShadow practice is a method of learning a skill. It usually
occurs at the cognitive stage of learning but can be used at any time. It involves the
performer working under no pressure to perform the required skill.
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