3.8 Methods Of Training

Question 1

Name all the methods of training

Answer 1

Continuous training
Interval training
Fartlek training
Plyometrics
Weight/resistance training
Circuit Training
Fitness classes (Many)

Question 2

What does continuous training target?

Answer 2

Cardiovascular fitness

Question 3

What are the advantages of continuous training?

Answer 3

.Doesn’t require expensive equipment
.Ideal for beginners because it’s easy to do
.Ideal for elite performers during pre-season training to prepare their bodies for what lies ahead
.Can mimic some aspects of a long-distance run

Question 4

What are the disadvantages of continuous training?

Answer 4

.Can get boring
.Does not improve anaerobic fitness

Question 5

What is continuous training?

Answer 5

It is taking part in a physical activity, such as jogging, running, swimming, cycling, rowing, for an extended period of time without rest

Question 6

What does interval training target?

Answer 6

Cardiovascular fitness

Question 7

What is interval training?

Answer 7

It consist of periods of work followed by periods of active recovery.

During periods of work you should work at between 80% and 90% of your MHR - in the anaerobic training target zone. Recovery should be in aerobic training target zone

Question 8

What factors should you consider when designing an internal training program?

Answer 8

.Intensity/speed of the work interval
.Distance/time of the work interval
.Distance/time of the rest/active recovery interval
.The number of repetitions of the intervals

Question 9

What are the advantages of interval training?

Answer 9

.You burn twice as many calories opposed to continuous training
.Easy to see how hard the performer is working
.Easy to measure progress and improvement

Question 10

What are the disadvantages of interval training?

Answer 10

.Because it is high intensity workout, your recovery period between sessions should be at least 48 hours, otherwise you risk overtraining
.It can be difficult to keep going because it is a high intensity workout, so you need self-motivation and self-discipline

Question 11

What does fartlek training target?

Answer 11

Cardiovascular fitness

Question 12

What is fartlek training?

Answer 12

When a performer alters intensity of the exercise.
No rest sessions, just active recovery sessions where the exercise is performed at a lower intensity.
E.g. 30s sprint , 10s walk, 45s jog repeat
Or something similiar

Question 13

What are the advantages of fartlek training?

Answer 13

.Less boring than continuous and interval training
.Can be completed anywhere
.Performer develops pace-setting skills, which can be critical in long-distance events
.Intensity of exercise and length of session can be modified by performer depending on needs

Question 14

What are the disadvantages of fartlek training?

Answer 14

.Performer has to be experienced to ensure workout is intense but not to intense
.Performer has to be self-motivated to push themselves to change pace regularly
.Difficult to observe the performer to establish how hard they are working to measure progress over time

Question 15

What does plyometrics train?

Answer 15

Power

Question 16

What is plyometrics?

Answer 16

Plyometric exercises are high-impact exercises that teach the muscles to perform their maximum contractions faster, to be more powerful

Question 17

Give some examples of plyometric training

Answer 17

Class press-ups
Squat jumps
Barrier jumps

Question 18

What are the advantages of plyometrics?

Answer 18

.Many plyometric exercises require little or no equipment
.A plyometric workout is short, high intensity work out
.Plyometric exercises simulate the types of movements you make in your sports

Question 19

What are the disadvantages of plyometrics?

Answer 19

.You must have three days of recovery between each plyometrics training session
.The performer must have good levels of strength and muscular endurance before attempting plyometrics
.Repetitive bounding can cause stress on the joints and muscle soreness after training

Question 20

What does weight/resistance training target?

Answer 20

Strength and muscular endurance

Question 21

What is weight/resistance training?

Answer 21

Doing exercises which target muscles and using free weights or resistance machines you increase the load your muscles have to move

Question 22

What is the difference between training for strength and training for muscular endurance?

Answer 22

Training for strength requires lower number of reps and heavier weights

Training for muscular endurance requires higher number of reps and lighter weights

Question 23

What are the advantages of weight/resistance training?

Answer 23

.Can be tailored to individual needs so it is appropriate for all levels
.Can include a variety of exercises and different equipment for to maintain interest and prevent boredom
.Can strengthen the whole body but training can also be targeted at specific muscles
.Most gyms insist on induction session so you are taught how to use the resistance machines safely

Question 24

What are the disadvantages of weight/resistance training?

Answer 24

.Requires a lot of equipment and it can be expensive to join a gym
.Incorrect technique, especially when using free weights, can lead to injury
.You must have a spotter working with you if you want to lift heavy free weights

Question 25

What is circuit training?

Answer 25

Circuit training involves 6 to 10 different exercises, called stations, which are completed one after another.
You complete each station in set number of time/reps then move onto next exercise.
When you complete one circuit there is a longer rest time.
Important to not have 2 consecutive exercises which target the same muscle group.

Question 26

What are the advantages of circuit training?

Answer 26

.It is creative and fun
.You can match the exercises to your specific training needs
.Large groups can train at the same time
.It does not require a lot of equipment or space, it can be done anywhere
.It doesn’t take long to complete one circuit
.Performers with different fitness levels can train together

Question 27

What are the disadvantages of circuit training?

Answer 27

.It can take a while to set up, if it involves lots of equipment
.Technique can be affected by fatigue if performing as many reps as possible in a set amount of time, which can increase the risk of injury

Question 28

What do fitness classes target?

Answer 28

They are a great way of improving a range of components or fitness

Question 29

Name the fitness classes

Answer 29

BodyPump
Aerobics
Pilates
Yoga
Spinning

Question 30

What is BodyPump?

Answer 30

Weight based group exercise class. Improves strength of all major muscles in the body

Question 31

What is Aerobics?

Answer 31

Participants complete rhythmical dance movements to set music. Combines high and low intensity moves to improve cardiovascular fitness

Question 32

What is Pilates?

Answer 32

An exercise system that develops strength and flexibility in the whole body. Focuses on core muscles and improving posture

Question 33

What is yoga?

Answer 33

Performing a series of postures that develop strength and flexibility in the whole body while paying attention to your breathing

Question 34

What is spinning?

Answer 34

Spinning is a high intensity workout on stationary bikes. Improves cardiovascular fitness

Question 35

What are the advantages of fitness classes?

Answer 35

.There is lots of variety, reducing likelihood of boredom
.A good instructor will challenge you and motivate you to work harder
.Great way to meet new people
.Great way to exercise, if you don’t have the knowledge to develop your own training programme

Question 36

What are the disadvantages of fitness classes?

Answer 36

.Attending fitness classes regularly can be expensive
.Group classes are not tailored to the individual needs of performers and can neglect the very fit or the very unfit
.In large classes, the instructor may not always be able to correct poor technique