methods of training

Question 1

continuos training

Answer 1

exercising continuosly without rest for longer than 20 mins

Question 2

intenisty in continuous training is set according to

Answer 2

heart rate (65-85%)

Question 3

what does continuos training improve

Answer 3

stamina and endurance

Question 4

continuous training good for what sports

Answer 4

marathon runners, swimmers, game players, cyclists

Question 5

advantages of continuous training (3)

Answer 5

Easily adaptable

• Requires little equipment and can be done almost anywhere
• Reduced risk of developing CHD

Question 6

disadvantages of continuous training (3)

Answer 6

Repetitive and tedious

Not specific to games as it lacks changes in speed or direction

Risk of overuse injury

Question 7

what is fartlek training

Answer 7

exercising continuously with variations in speed and or terrain

Question 8

safety considerations needed for continuous training

Answer 8

footwear

Question 9

how is intensity monitored in fartlek

Answer 9

with borgs RPE scale

Question 10

fartlek improves what

Answer 10

muscular endurance, cardiovascular endurance

Question 11

fartlek is good for who

Answer 11

aerobic and anaerobic fitness eg. people who change pace constantly when performing

Question 12

advantages of fartlek (2)

Answer 12

Requires little equipment and can be done almost anywhere

• Variation in pace and terrain means tedium is less likely to occur

Question 13

disadvantages of fartlek (2)

Answer 13

• Intensity is hard to monitor
• Difficult to apply overload

RPE scale is subjective

Question 14

what is plyometric training

Answer 14

explosive exercises used to improve power

Question 15

examples of plyometric training

Answer 15

box jumps, push ups

Question 16

when performing a plyometric movement, its essential to have

Answer 16

an eccentric phase

Question 17

plyometric is used by

Answer 17

sprinters, basketball players, throwing and jumping events

Question 18

advantages of plyometric (3)

Answer 18

Can be done without specialist equipment

• Variety of exercises relieves tedium
• Easily adapted to suit individual needs

Question 19

disadvantages of plyometric training (2)

Answer 19

Injury risk due to the high forces involved

• No improvement in aerobic fitness

Question 20

what is weight training

Answer 20

free weights and machines are used and repetitions are completed in sets with periods between each set

Question 21

weight training improves what

Answer 21

strength and muscular endurance

Question 22

advantages of weight training (3)

Answer 22

Any muscle group can be targeted

Easily adapted to suit an individual’s needs

• Easy to show progression and apply overload

Question 23

disadvantages of weight training (4))

Answer 23

Expensive gym fees

Specialist equipment required

A spotter should be present

High risk of injury

Question 24

circuit training

Answer 24

performing different exercises at different stations in sequence

Question 25

circuit training improves what

Answer 25

any fitness component

Question 26

advantages to circuit training (3)

Answer 26

Easily adapted to the needs of the individual * Variety limits tedium * Skill stations can also be included

Question 27

disadvantage of circuit training

Answer 27

needs equipment and time to be set up

Question 28

what is HIIT

Answer 28

high intensity interval training

Question 29

what does HIIT involve

Answer 29

periods of intense work followed by rest periods

Question 30

why are there rest periods in HIIT

Answer 30

it allows lactic acid to be removed and high intensities to be sustained

Question 31

HIIT can be

Answer 31

adapted for a range of activities

Question 32

HIIT is used to improve

Answer 32

strength, aerobic fitness and muscular endurance

Question 33

advantages of HIIT (2)

Answer 33

* Easily adapted for different activities and fitness levels * Requires little or no specialist equipment

Question 34

disadvantages of HIIT (2)

Answer 34

Can become tedious (boring) Very physically demanding (high levels of motivation required)

Question 35

what is high altitude training

Answer 35

training thats 1500 metres above sea level

Question 36

in high altitude, what happens

Answer 36

body produces more red-blood cells

Question 37

benefit of high altitude training

Answer 37

performers can perform at higher intensities for longer

Question 38

disadvantages of high altitude (4)

Answer 38

Unable to maintain training intensity in low-oxygen conditions, which can lead to reversibility Not many people have access to high-altitude areas Can have a negative effect on the immune system Can cause dizziness and nausea

Question 39

disadvantages of high altitude training (4)

Answer 39

* Unable to maintain training intensity in low-oxygen conditions, which can lead to reversibility * Not many people have access to high-altitude areas Can have a negative effect on the immune system Can cause dizziness and nausea

Question 40

safety consideration of HIIT

Answer 40

overexertion