Methods Of Traning.

Question 1

Plyometric training advantages.

Answer 1

Inexpensive
Can be done outdoors
Don’t need a gym
Excellent for increasing power

Question 2

Plyometric training disadvantages.

Answer 2

Not ideal for beginners- injury prone.
You need a good amount of strength so can’t be completed if you have arthritis, nerve problems, heart disease, high blood cholestrol or pressure- this means it is limiting.

Question 3

Interval training (explain)

Answer 3

Series of high and low intensity with rest breaks.
Bursts of energy then returning to moderate.

Short intervals- improves endurance.
Long intervals- improves power.

Question 4

Interval training advantages.

Answer 4

Weight loss.
Can be made similar to game conditions.
Constantly changing speed and intensity means a low chance of boredom.
No extra equipment needed.
Improves stamina and endurance.

Question 5

Circuit training (explain)

Answer 5

Series of stations.
Each station= 1-2 mins
Order of the stations needs to vary muscle groups e.g. Legs, arms, abs.

Question 6

Circuit training advantages.

Answer 6

Can be done anywhere.
Can only need basic equipment.
Sport specific.
Changing stations avoids tedium.

Question 7

Circuit training disadvantages.

Answer 7

Can fatigue quickly.

If the stations are ordered incorrectly, it could lead to over exertion and injury.

Question 8

Weight training (explain)

Answer 8

Using weights to provide resistance against muscles.
This is done using sets and reps.
Builds muscle and muscular endurance.

Question 9

What are sets?

Answer 9

The block number of reps.

Question 10

What are sets?

Answer 10

The number of times the weight is lifted.

Question 11

Plyometric (explain)

Answer 11

Using a stretch reflex to make a more powerful jump.

Question 12

What are the weight percentages?

Answer 12

Maximum strength- 85% of max (high load, low reps)

Elastic strength- 75% of max.

Endurance- 50% (low load, high reps)

Question 13

Weight training advantages.

Answer 13

Builds muscle quickly.
Improves self esteem.
Increase strength of muscle tissue and tendon.

Question 14

Weight training disadvantages.

Answer 14

Injury prone.
Cost is expensive- buy weights/ gym membership.
Children can’t use weight training.

Question 15

SAQ training (explain)

Answer 15

Involves progressive exercises to complete a skill quickly.

4 stages: quickness, sprinting, deceleration, change direction.

Question 16

SAQ training advantages.

Answer 16

Inexpensive.
Can be made sport specific.
Improve speed and agility.

Question 17

SAQ training disadvantages.

Answer 17

Need regular progression to avoid tedium.

Doesn’t train aerobic system- not suitable for endurance athletes.

Question 18

Continuous training (explain)

Answer 18

No rests or break periods.

Can be made high, moderate or low intensity.

Question 19

What is the aerobic zone percentage?

Answer 19

70-80% HR max

Question 20

Continuous training advantages.

Answer 20

Inexpensive- no specialised equipment.

Low intensity- burn fat more easily.

Question 21

Continuous training disadvantages.

Answer 21

Tedium caused because it’s repetitive therefore loose motivation.
Aerobic so doesn’t benefit anaerobic athletes e.g. Sprinters.

Question 22

Fartlek training (explaining)

Answer 22

Varying speed and terrain regularly.

Constant change or speed and intensity e.g. Fast run then slow jog.

Question 23

Fartlek training advantages.

Answer 23

Good for sports with speed change e.g. Football.
Changing intensity= burn more calories.
Can’t be tailored to specific sports and needs.

Question 24

Fartlek training disadvantages.

Answer 24

Cramps easily caused by changing intensity quickly.
Difficult to measure effort level.
Performers can avoid challenging areas by changing speed.