Methods of Training Flashcards
(39 cards)
What are the 5 METHODS OF AEROBIC TRAINING?
- Continuous
- Circuit
- Cross
- Fartlek
- Interval
Describe CONTINUOUS TRAINING
- Sustained exercise performed at low intensity with no rest
- Between 60-80% of MHR
Describe CIRCUIT TRAINING
- Series of exercises performed at station one after another
- With rest periods between each session
Describe CROSS TRAINING
- Used in off-season
- Low intensity to maintain a base of physical conditioning by varying activities
Describe INTERVAL TRAINING
- Bouts of training with rest between reps
- Work : Rest ratio can be adapted to target diff energy systems
Describe FARTLEK TRAINING
- Continuous training with changes to pace and/or terrain
- Can have periods of high and low intensity in turn targeting diff energy systems
What are the ADVANTAGES to CONTINUOUS TRAINING?
- Minimal equipment
- Develops aerobic system
- Low risk of injury
What are the DISADVANTAGES to CONTINUOUS TRAINING?
- Non sports specific
- Time consuming
- Boring
What are the ADVANTAGES to CIRCUIT TRAINING?
- Focus on weaknesses
- Can be sports specific
- Minimal equipment if bodyweight
What are the DISADVANTAGES to CIRCUIT TRAINING?
- Can be generic
- Not specialised enough
- Space
What are the ADVANTAGES to CROSS TRAINING?
- Allows recovery whilst maintaining conditioning
- Decreases risk of injury
- Decreases risk of burnout
What are the DISADVANTAGES to CROSS TRAINING?
- May need extra equipment
- Cost
- Non sports specific
What are the ADVANTAGES to FARTLEK TRAINING?
- Mimic in-game sitch
- Develops numerous CoF
What are the DISADVANTAGES to FARTLEK TRAINING?
Difficult to track intensity unless monitored by coach or tech
What are the 6 METHODS of ANAEROBIC TRAINING?
- Weight training
- Plyometrics
- Speed, agility, quickness
- Functional Stability
- Resistance
- Assisted
Describe WEIGHT TRAINING
Use of weights against a resistance with machines or free weights
Describe RESISTANCE TRAINING
- Exercising muscles using an opposing force
- Can be sled towing, parachutes etc.
Describe ASSISTED TRAINING
- The use of assistance to increase the normal rate of performance
- Can be using a bungee chord to pull you at a faster pace than normally achievable
- Trains nerve cells to learn movements to improve co-ordination
Describe PLYOMETRIC TRAINING
- Movements involving an eccentric contraction
- Immediately before a concentric contraction
Describe SPEED, AGILITY, QUICKNESS TRAINING
- Targets neuromuscular adaptations to aid the speed of neural firing
- To develop Speed, Agility and Co-ordination
Describe FUNCTIONAL STABILITY
- Methods used in physio and rehab in the recovery of injuries
- Integrating mobility, strengthening, and dynamic stabilisation
What are the ADVANTAGES to PLYMETRICS?
- Rapid power development
- Sports specific movements can be used
What are the DISADVANTAGES to PLYOMETRICS?
- Can increase risk of injury
- Can be too demanding for beginners
What are the ADVANTAGES to SAQ?
Variety of sports specific exercises can be used
