3.8 Methods Of Training Flashcards
Name all the methods of training
Continuous training
Interval training
Fartlek training
Plyometrics
Weight/resistance training
Circuit Training
Fitness classes (Many)
What does continuous training target?
Cardiovascular fitness
What are the advantages of continuous training?
.Doesn’t require expensive equipment
.Ideal for beginners because it’s easy to do
.Ideal for elite performers during pre-season training to prepare their bodies for what lies ahead
.Can mimic some aspects of a long-distance run
What are the disadvantages of continuous training?
.Can get boring
.Does not improve anaerobic fitness
What is continuous training?
It is taking part in a physical activity, such as jogging, running, swimming, cycling, rowing, for an extended period of time without rest
What does interval training target?
Cardiovascular fitness
What is interval training?
It consist of periods of work followed by periods of active recovery.
During periods of work you should work at between 80% and 90% of your MHR - in the anaerobic training target zone. Recovery should be in aerobic training target zone
What factors should you consider when designing an internal training program?
.Intensity/speed of the work interval
.Distance/time of the work interval
.Distance/time of the rest/active recovery interval
.The number of repetitions of the intervals
What are the advantages of interval training?
.You burn twice as many calories opposed to continuous training
.Easy to see how hard the performer is working
.Easy to measure progress and improvement
What are the disadvantages of interval training?
.Because it is high intensity workout, your recovery period between sessions should be at least 48 hours, otherwise you risk overtraining
.It can be difficult to keep going because it is a high intensity workout, so you need self-motivation and self-discipline
What does fartlek training target?
Cardiovascular fitness
What is fartlek training?
When a performer alters intensity of the exercise.
No rest sessions, just active recovery sessions where the exercise is performed at a lower intensity.
E.g. 30s sprint , 10s walk, 45s jog repeat
Or something similiar
What are the advantages of fartlek training?
.Less boring than continuous and interval training
.Can be completed anywhere
.Performer develops pace-setting skills, which can be critical in long-distance events
.Intensity of exercise and length of session can be modified by performer depending on needs
What are the disadvantages of fartlek training?
.Performer has to be experienced to ensure workout is intense but not to intense
.Performer has to be self-motivated to push themselves to change pace regularly
.Difficult to observe the performer to establish how hard they are working to measure progress over time
What does plyometrics train?
Power
What is plyometrics?
Plyometric exercises are high-impact exercises that teach the muscles to perform their maximum contractions faster, to be more powerful
Give some examples of plyometric training
Class press-ups
Squat jumps
Barrier jumps
What are the advantages of plyometrics?
.Many plyometric exercises require little or no equipment
.A plyometric workout is short, high intensity work out
.Plyometric exercises simulate the types of movements you make in your sports
What are the disadvantages of plyometrics?
.You must have three days of recovery between each plyometrics training session
.The performer must have good levels of strength and muscular endurance before attempting plyometrics
.Repetitive bounding can cause stress on the joints and muscle soreness after training
What does weight/resistance training target?
Strength and muscular endurance
What is weight/resistance training?
Doing exercises which target muscles and using free weights or resistance machines you increase the load your muscles have to move
What is the difference between training for strength and training for muscular endurance?
Training for strength requires lower number of reps and heavier weights
Training for muscular endurance requires higher number of reps and lighter weights
What are the advantages of weight/resistance training?
.Can be tailored to individual needs so it is appropriate for all levels
.Can include a variety of exercises and different equipment for to maintain interest and prevent boredom
.Can strengthen the whole body but training can also be targeted at specific muscles
.Most gyms insist on induction session so you are taught how to use the resistance machines safely
What are the disadvantages of weight/resistance training?
.Requires a lot of equipment and it can be expensive to join a gym
.Incorrect technique, especially when using free weights, can lead to injury
.You must have a spotter working with you if you want to lift heavy free weights
