L4 : Methods of training Flashcards
What is continuous training?
This improves aerobic endurance as it relies on oxygen delivery to the heart and muscles (using the cardiorespiratory system) over a sustained period of time
Involves a steady pace
Advantages and disadvantages : continuous training
A : Improves aerobic fitness, inexpensive, can be done individually or in groups, suitable for health improvement, range of times and places
D : Doesn’t hep anaerobic meaning other games need other training, can be boring, weather dependent
What is fartlek training?
This improved aerobic endurance as it works on both aerobic and anaerobic fitness due to the varying intensities.
Means “speed play”
Includes short bursts of energy
Advantages and disadvantages : fartlek training
A : Variety of terrain, can include hill work, can include repetition, flexible programs, rest periods can be included, suitable for most sports
D : May not be a suitable terrain nearby, requires high motivation, the coach may need to run with the athlete, weather dependent
What is circuit training?
Improves muscular endurance
Circuit training is a series of exercises completed one after another at different stations. It is a very good way of developing general fitness.
Suitable for a wide range of activities including football and boxing
Advantages and disadvantages : circuit training
A : Can improve muscular endurance, power, speed and cardio in one session, good source of training for all round fitness, includes aerobic and anaerobic activities, skill stations can be included
D : Needs to be well planned out, harder to pace yourself across the stations
What is core stability training?
Improves muscular endurance
Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis. Strong core muscles make it easier to do many physical activities
This is essential for improving muscular endurance as it allows the muscles to keep working before becoming fatigued.
Advantages and disadvantages : Core stability training
A : Limited need for equipment, Range of environments, easy setup,
D : Need to be motivated, Time and availability is essential
What is free weights and resistance training?
Improves strength
Weight/resistance training is a form of training that uses progressive resistance against a muscle group.
Free weights is often using dumbbells (or equivalent) and performing strength exercises to improve physique.
Advantages and disadvantages : free weight and resistance training
A : Can improve both health related exercise and skill related fitness, wide variety of exercises, Programme can improve a specific muscle or muscle group, easy to monitor and overload
D : Need suitable facilities, need special equipment, may need spotters, need safety knowledge, possible need for a gym membership
What is static/dynamic and PNF stretching?
Static stretching is done whilst stable or still – a conventional hamstring stretch
Dynamic stretching is performed on the move – these are often bouncing stretches.
PNF stretching is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted often done in pairs where one person helps the other.
Advantages and disadvantages : Static/dynamic and PNF
A : Limited need for equipment, range of environments, easy to setup and take part in
D : Can be boring, risk of injury if not done properly
What are Plyometrics?
Plyometrics are exercises in which muscles exert maximum force in short intervals of time
What are anaerobic hill sprints?
Anaerobic hill sprints are exactly what they say they are. Running up a hill without using oxygen.
Designed to improve anaerobic respiration and power in your legs.
What is CrossFit?
CrossFit is constantly varied functional movements performed at high intensity
All CrossFit workouts are based on functional movements
