Methods of Training Flashcards
(20 cards)
What is Continuous Training ?
Training for the same time, pace & distance without rest
What is Continuous Training good for ?
Improving the Aerobic System
Burning body fat
How to overload in Continuous Training ?
Increase the time, distance, or pase OR all three
How to improve you Continuous Training ?
- Build time up slowly
- Work in Aerobic Training Zone
- Work up distances TWICE or FIVE times as much as competition distances
What are TWO disadvantages of Continuous Training ?
1) Includes no skill work
2) Gets boring
What is Fartlek Training ?
This involves many changes of speed
Where was Fartlek Training developed and what does it mean ?
Developed in Sweden
Means ‘Speed Play’
What does Fartlek Training improve ?
Both Aerobic & Anaerobic systems
Why is Fartlek Running Sessions goor for sports ?
Sports involves many changes of speed
How do you make your Fartlek Training suit your sport & energy system goal ?
Change the mix of fast & slow work
How to overload Fartlek Training ?
- Increase time or speed
- Choose more difficult ground
What are the TWO disadvantages of Fartlek Training ?
1) Coaches cannot tell if athletes are working hard enough since that choose their own speed
2) Takes alot of Motivation to work at Maximum Speed (easy to drop efforts)
What is Interval Training ?
Following a fixed pattern of fast work with a period of rest
What are Extensive Intervals ?
Working at about 60-80% of your Maximum Heart Rate (Aerobic Working)
What does Extensive Intervals improve ?
Your Aerobic Endurance
How to overload Extensive Interval Training ?
Change 1 thing at a time
(e.g. increase reps or percentage heart rate OR reduce the rest)
What are Intensive Intervals ?
Working at 80-90% of MHR
Doing fewer reps & longer rests
Building up high levels of Lactic Acids (Anaerobic Training)
What does Intensive Intervals improve ?
Your Speed Endurance
What is Intensive Intervals valuable for ?
Long sprints
Middle distances
some Game players
