Methods of training

Question 1

Interval training (HIIT)

Answer 1

1. Used to improve anaerobic power.
2. Fixed periods of high intensity work followed by fixed periods of recovery.
3. The intensity can be altered by the FITT principles:
   - Increasing the work interval (Time)
   - Increasing the speed of work interval
   - Increasing the duration of the recovery period
   - Increasing the number of work intervals.

Question 2

Continuous training

Answer 2

1. Used to improve aerobic endurance.
2. Places stress on the aerobic system.
3. Improves stamina
4. Improvements are seen in the cardiovascular and respiratory systems.
5. Involves continuous, low intensity exercise (60-80% MHR) exercise with no rest periods.

• Use an apple watch to measure/ collect qualitative data.
• MHR= 220- age

Question 3

Fartlek training

Answer 3

1. Used to improve aerobic endurance.
2. Known as speed play.
3. Involves: an aerobic run integrated with sprints and recovery jogs/ walks.
4. Stresses both the aerobic and the anaerobic energy systems.
   - This improves an individuals stamina and recovery times.
5. Excellent for games players as it mimics their use of energy systems on the pitch.

Question 4

Circuit training

Answer 4

1. Used to improve muscular endurance.
2. The circuit is made up of stations.
3. Performers will have a work/ rest ratio (often time based).
4. A circuit can be general or sport specific.
5. Time, space, equipment, no. of participants and fitness levels of the performer all need to be considered when planning a circuit (can be tailored to large numbers).

Question 5

Weight training

Answer 5

1. Used to develop muscular endurance/ strength.
2. Forms=
   - Free weights
   - Fixed weights (resistance machines).
   - TheraBand’s
   - Body weight
3. Involves sets and repetitions.
4. The number of sets and reps completed will depend on what the performer is trying to improve:
   - Muscular strength= High weights/ low reps (4-5 sets/ 2-6 reps/ 80-100% of 1RM).
   - Muscular endurance= Low weights/ high reps (3 sets/ 12 reps/ 50% 1RM).
   - The weight lifted is based on a performers one rep max.
5. Both agonists and antagonists need to be worked.

Question 6

Who would use what form of weight training?

Answer 6

1. Free weights= autonomous/ experienced performer.
2. Resistance machines= associative/ cognitive performers (isolate muscle groups).
3. TheraBand’s= physiotherapy- aid recovery.
4. Body weight- cognitive performers (young children).