SOC 7 : METHODS OF TRAINING Flashcards
CONTINUOUS TRAINING
Working the entire body for a long period of time
Advantages of continuous training
- improves cardiovascular fitness
- not expensive
- can be done in a variety of places
- can be done in a group
Disadvantages of continuous training
- does not improve anaerobic fitness
- some people find it boring
FARTLEK TRAINING
A method of training for runners where the terrain and speed are constantly changing
Advantages of fartlek training
- can be done on a variety of terrains
- can include hill work
- can include rest periods
disadvantages of fartlek training
- there may not be suitable terrain nearby
- difficult for coach to monitor
CIRCUIT TRAINING
A series of exercises completed for a certain amout of time/reps, after one another
Advantages of circuit training
- can combine many components of fitness
- a good source for all round fitness
- can include both anaerobic and aerobic fitness
disadvantages of circuit training
- the circuit needs to be set up and well planned out
Interval training
Physical training involving alternating stages of high and low-intensity activity
Advantages of interval training
- includes rest period
- included anaerobic training
DisAdvantages of interval training
- can be intense so needs full commitment
- some people find it boring as it is repeated
PLYMETRICS exercises
Exercises where muscles use max force in short intervals of time
Advantages of plyometric training
- improves explosive fitness
- can be designed for specific performances
DisAdvantages of interval training
- Need knowledge of your event or a coach
- Need to progress gradually,as rest and recovery are important
WEIGHT
Involves shifting weight to increase the strength of the muscle using a programme of exercises
Advantages of weight training
- Can be used to improve strength, muscular endurance or power
- Wide variety of exercises to choose from
- Easy to monitor progress and overload
Disadvantages of weight training
- Needs suitable facilities and equipment
- Need knowledge of safety and technique
Aerobics
Aerobic exercise to music, covering a variety of exercises
What component of fitness does it help with ?
Mainly cardiovascular but develops some strength, muscular strength and flexibility
Body pump
Exercises to music using low weights with many repetitions and a variety of exercises
What component of fitness does it help with ?
Mainly cardiovascular fitness and muscular endurance and toning the body
Pilates
A series of core stability exercises focusing on the quality of the exercise instead of the quantity
What component of fitness does it help with ?
Works on the body and mind. Develops a range of fitness but it is not vigorous
