Training Methods

Question 1

Continuous Training

Answer 1

Involves continuous activity that lasts at least 20 minutes with no breaks or rests. performed at 70-85% for aerobic

Question 2

Fartlek

Answer 2

variation of continuous training that involves changes of intensity throughout the session. Altering intensities enables aerobic and anaerobic interplay.

Question 3

Interval

Answer 3

consists of intervals of work followed by rest/recovery. Allowing work at higher intensities.

Long Interval- long work short rest (aerobic)
short interval- short work long rest (anaerbic)

Question 4

Resistance (isotonic)

Answer 4

using free weights and cables, lifting weight through a full range of motion. concentric and eccentric

Question 5

Resistance (isometric)

Answer 5

Using fixed resistance, tension in muscle increases but muscles stay the same length, effective in increasing strentgth at a certain point. e.g rehab

Question 6

Resistance (Isokinetic)

Answer 6

Using technical machinery such as cybex, same resistance the whole time to strengthen muscle optimal for rehab

Question 7

Circuit Training

Answer 7

involves a number of exercises when athletes move from one station to another. usually AMRAP in given time frame

Question 8

Plyometric Training

Answer 8

Used to develop power. A concentric contraction will be enhanced if performed immediately after a eccentric contraction. high chance of injury so strong base requires.

Question 9

Flexibility (Static)

Answer 9

A slow gradual stretch that is held at the limit of range of motion (tension not pain)

Question 10

Flexibility (Ballistic)

Answer 10

involves dynamic movements starts gentle then vigorous. uses ‘bouncing technique’

Question 11

Proprioceptive Neuromuscular Facilitation (PNF)

Answer 11

Involves stretching a joint to the limit of its range of motion followed by an isometric contraction against resistance usually for 3-6 seconds.