Unit 3: Types of Training

Resistance training

Contracting muscles against resistance to develop muscular strength and muscular endurance.

Anaerobics: High intensity training

Short bouts of high intensity exercise alternated with rest periods.

Cardiorespiratory training

Slow-pased activity in which there is a steady supply of oxygen to the muscles which allows a person to perform these activities for long periods without stopping. (Not intense enough to produce cardiorespiratory fitness) Heart rate=40% to 49% Example: walking, getting ready, doing chores

Extension

Straightening at the joint when the muscle contracts.

Dynamic stretching: definition

Stretching by moving joints through a full range of motion. Intensity is moderate and is the type of stretch recommended before activity(warm up).

Static stretching: definition

Stretching slowly as far as you can to the point of tension and holding the stretch for 10 seconds or more. Intensity is higher, so perform after activity when the body is warm.

Repetitions(reps)

The number of times an exercise is repeated

Before workout

frequency: 3 to 7 days a week Intensity: Gradually increase reach. Time: Muscle not held in tension but uses smooth motions to stretch. Type: Dynamic

PNF stretching: definition

A PNF stretch involves contracting the muscle before you stretch it so that it will relax and stretch farther. Intensity is higher, so perform after activity when the body is warm.

Sets

A group of repetitions followed by a rest before another is performed.

Ballistic stretching: definition

A series of gentle bouncing motions that are not held in place. This stretch uses momentum to stretch the muscle beyond it's normal length.

PNF stretching: benefits

Allows you to make greater gains in flexibility of muscles and joints, improves muscular strength.

Flexion

Bending at the joint when the muscle contracts.

PNF stretching: cautions

Can put too much stress on muscles if muscles aren't warm, make sure to do some lighter stretching before hand.

Anaerobics: Plyometrics

Explosive jumping and hopping activities designed to increase power in the lower extremities.

Muscular strength

Frequency: 2 to 3 days a week for each major muscle group within the upper body lower body, and core. Intensity: Amount of resistance(pounds, color band, body weight), heavier weight Time: 1 to 3 sets, 8 to 12 reps Type: Upper body, Lower body, Core - weight lifting exercises, body weight exercises, stretch band excercises

Muscular endurance

Frequency: 2 to 3 days a week for each major muscle group within the upper body lower body, and core. Intensity: Amount of resistance(pounds, color band, body weight), lighter weight Time: 1 to 3 sets, 12 to 30+ reps Type: Upper body, Lower body, Core - weight lifting exercises, body weight exercises, stretch band excercises

Aerobics FITT guidelines

Frequency: 3 to 5 days a week Intensity: 65% to 89% HR Time: 20 to 60 minutes(continuous or interval) Type: Vigorous cardio activities

Anaerobic FITT guidelines

Frequency: 3 to 5 days a week Intensity: 90% to 100% HR breathing is hard to very hard. Time: 10 to 40 second bouts, at least 15 minutes total, Work:Rest = 1:3 Type: High intensity cardio activities

After workout 2

Frequency: 3 to 7 days a week Intensity: Contract the muscle 5 seconds prior to the stretch, then relax and stretch farther than a static stretch. Time: Contract: 5 seconds, Relax/Hold: 10 to 30 seconds, Repeat: 1 to 3 sets Type: PNF

After workout 1

Frequency: 3 to 7 days a week Intensity: Stretch muscles beyond normal length to the point of tension. Time: Reach Slowly/Hold: 10 to 30 seconds, Repeat: 1 to 3 sets Type: Static

Anaerobic training

High intensity activity in which the body cannot supply enough oxygen to working muscles to continue for long periods of time. Heart Rate: 90% to 100%

Static stretching: benefits

Increases flexibility of muscles and joints, reduces risk of injury.

Muscle imbalance

Leads to injury, stretch all muscles around a joint.

Overstretching

Leads to unstable joints

Dynamic stretching: benefits

Loosens muscles without overstretching, prepares muscles for movement.

Ballistic stretching: benefits

May improve muscle response during a workout or explosive athletic activity like gymnastics or martial arts.

Aerobic training

Moderate to high intensity activity that elevates heart rate for extended periods and therefore builds and improves cardiorespiratory fitness. Heart rate=65% to 89% Example: running, cycling, jump rope, swimming, step aerobics

Aerobics: Interval training

Moderate to high intensity bouts followed by low intensity recovery. Bouts last for several minutes.

Abduction

Moving a limb away from the body when the muscle contracts.

Adduction

Moving a limb toward the midline of the body when the muscle contracts.

Cold

Never stretch muscles when they are _________.

Static stretching: cautions

Never stretch to the point of pain. Static stretching before workouts or intense activity can reduce muscle response and make them weaker during performance of activities.

Resistance training for strength

Perform less reps with heavier weight

Resistance training for endurance

Perform more reps with lighter weight

Aerobics: Continuous training

Performing vigorous activity at a steady pace for the entire cardio workout without slowing down or stopping to rest.

Ballistic stretching: cautions

This stretch does not allow the muscle to relax in a stretched position. Stretching too quickly often leads to overstretching and can cause injury. NOT RECOMMENDED.

Isometric hold

Tightening muscles in one position, no movement occurs.

Dynamic stretching: cautions

Use smooth, controlled motions to avoid tearing muscles.

Flexibility training

maintaining or improve range of motion (ROM) in joints using stretching exercises.