Training Methods Flashcards
What are the 7 training methods
HIIT
Interval
Continuous
Fartlek
Circuit
Weight
PNF
What does HIIT stand for
High intensity interval training
What does HIIT training involve
Short periods of intense anaerobic exercise with less intense periods of recovery
What can rest periods involve in HITT training
Either light work to keep heart rate elevated or complete rest
What components of fitness does HITT improve
Anaerobic power
Strength
Speed
Which athletes might use interval training
Boxers
Sprinters
Cross fit
How could you adapt HITT and interval training
Change duration of work interval
Change intensity and speed of work interval
Change duration of recovery period
Change the number of work intervals and recovery periods
Advantages of HITT and interval training
Can be done individually or in groups
Doesn’t require equipment
Can be done anywhere
Doesn’t require lots of time for it to be completed
Disadvantages of HITT and interval training
High intensity puts you at risk of injury
Not useful for endurance athletes
Lots of rest is needed after training due to DOMs from the high intensity
Not always sport specific
What does continuous training involve
Training with no rest periods or recovery intervals
What happens to the body as a result of continuous training? What does this allow
We see improvement in the cardiovascular and respiratory systems
This allows us to use O2 more effectively
Which athletes may use continuous training
Long distance/endurance athletes
Eg swimmers, runners, cyclists
How does continuous training make you fitter
Hypertrophy occurs
Performers network capillary increases
Performer has more red blood cells
What zone of MHR should a beginner work in? How does this differ as you improve
60%
As the performer improves, training intensity should be increased to 75/80% of MHR to keep improving
Advantages of continuous training
Sport specific for endurance athletes
Minimal equipment is needed
Can be completed anywhere
Con be done alone or in groups
It is easy to track your heart rate to ensure you are training at three correct intensity
Disadvantages of continuous training
Not sport specific for games players or anaerobic athletes
Can be tedious
Time consuming - must last at least 20 minutes
Injuries can occur
What does fartlek training involve? How long is a typical session
Changing intensity or speed bit constantly moving
Typical session is 40 minutes long
Why is pace varied in fartlek training
To stress/train aerobic and anaerobic systems
What components of fitness does fartlek training improve
Cardiovascular endurance
Muscular endurance
Speed
Which athletes may use fartlek training
Games players who take part in activities requiring changes of pace or sudden burst
Eg netballer or a footballer
Why is it vital to keep moving during fartlek training
To work both aerobic and anaerobic systems
Advantages of fartlek training
Improves active recovery
Sport specific for games players
Less tedious than other methods such as continuous training
Disadvantages of fartlek training
Time consuming
Risk of injury is higher due to constantly changing intensity
Could be considered not game realistic as it is done in a straight line with no change of direction
What is circuit training
A sequence of exercises performed at a station
Usually around 8-15 stations lasting for around 1 minute
