The answers to questions a gymnast has about aerobic training for floor exercise and the right type of strength training for her body type.
Gymnastics coaches must understand and correctly implement basic strength training principles to correctly prepare their gymnasts for competition.
Strength training before gymnastics skills and routines practice is less safe and effective. Gymnasts can adapt to most any reasonable time schedule.
While a common phrase, it is incorrect to call very flexible gymnasts double jointed especially if you want to appear knowledgeable.
For strength training, weight machines are the safe to use and progress is easily tracked and to train muscles to the point of momentary muscle failure
High intensity cardio is the the best type of strength-to-body-weight, calorie burning and explosive running power training for gymnasts.