FAP Types of training - Anaerobic & Flexibility

FAP Types of training - Anaerobic & Flexibility

By Dale Beattie

Open Ended

What are the two main types of anaerobic training?

​With anaerobic training, people exercise for a short time at a high intensity - at over 85% of an athlete’s maximum heart rate. Anaerobic interval training is usually used as a form of anaerobic training. This type of training is very similar to the aerobic interval training, however it is at a higher intensity and the given rest periods are shorter.

Fill in the Blanks

So for example, the athlete may work for 20 seconds at 90% intensity, then rest for 1 minute. In this example the work:rest ratio is

, which is the rest time is 3x longer than the work time.

Fill in the Blanks

What this allows the athlete to do is practise and develop their anaerobic energy systems. This is beneficial for athletes whose sport predominantly resides in the

systems, as they can train their body to continue working and fight fatigue, despite the build-up of lactic acid in their muscle cells.

Open Ended

Types of flexibility (4)

Fill in the Blanks

Flexibility refers to athletes being able to move their joints through their full range of motion. There are various types of

an individual can do to increase their flexibility.

​Static stretching

This is the most common form of stretching, especially for children and novice athletes. This is because it is easy to perform and minimal risk is involved as the athlete can feel their own limitations. Furthermore, you would see this type of stretching predominantly used for warm ups and cool downs. It can also be used by individuals who have an injury and are trying to restore their range of movement and stretch the muscle.

Fill in the Blanks

Individuals performed by choosing the muscle to be stretched,

that particular muscle to its limit (so feeling the pull where it is slightly uncomfortable but not in any way painful) and holding the stretch for 30 seconds.

Fill in the Blanks

Dynamic Stretching: In health, the term dynamic can mean “changing” or “moving”. Dynamic stretching is where the athlete uses a

movement to lengthen and shorten the muscles - usually mimicking the movement that will be performed within the sport or activity they are about to undertake

dynamic

The stretch should not force the range of motion to exceed what is natural for that movement. This stretch is relatively safe, though can cause injuries if the athlete has not warmed up properly or tries to exceed their joints range of movement. Because dynamic stretching mimics the movement that will be used in the sport or activity, it is usually used in a warm up routine.

Some text here about the topic of discussion

Fill in the Blanks

Ballistic Stretching: This stretch can be quite risky and should only be used by high level athletes. Ballistic stretching is when an athlete stretches past their natural range of motion by using the body’s

.

Ballistic​

So for example, when an athlete bends down to touch their toes, stretching their calves, then incorporates a bouncing type motion to further extend the stretch. The reason why this stretch is quite risky is because the athlete could cause injury by over stretching the muscle and tearing it. That said, ballistic stretching can be beneficial for athletes who know what they are doing as it can activate the myotatic reflex (or the stretch reflex)​

Some text here about the topic of discussion

Fill in the Blanks

This is an

muscle contraction that aims to prevent any tears or injury to a muscle if it is extended past its usual range of motion.

Fill in the Blanks

PNF Stretching PNF stretching stands for Proprioceptive Neuromuscular

stretching

PNF

This usually requires another person to help perform the stretch, though can be done using a stable object if required. PNF stretching is when an athlete lengthens the muscle using a static stretch, then they push against the resistance for at least 10 seconds whilst the resistance is held/unchanged, then they rest. This is repeated several times for each muscle. This type of stretching should not cause any pain for the athlete.

Subject | Subject

Some text here about the topic of discussion

Fill in the Blanks

However, if the athlete does not communicate effectively with their partner, it may cause injuries as the partner may push the

stretch past their limitations.

Flexibility is an important component in an athlete’s health related fitness factors and has such benefits as: • Injury prevention • Reduced soreness of the individual’s muscles after the sport or activity Increased coordination • The relaxation of muscles during and after the sport or activity

Subject | Subject

Some text here about the topic of discussion

Open Ended

Decribe the muscle stretch reflex

Multiple Choice

Which of the following is used when performing a proprioceptive neuromuscular facilitation (PNF) stretch?

• Isometric contraction and static stretches

• Isometric contraction and dynamic stretches

• Isotonic contraction and static stretches

• Isotonic contraction and dynamic stretches

Multiple Choice

Which types of training methods would be most suitable for an elite basketball player?

• Anaerobic interval, ballistic flexibility, elastic resistance

• Anaerobic interval, continuous, hydraulic resistance

• Aerobic interval, static flexibility, free weights

• Circuit, dynamic flexibility, free weights