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.

Open Ended

Types of flexibility (4)

​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.

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.

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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)​

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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.

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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

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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