3.8 Methods Of Training Flashcards
Name all the methods of training
Continuous training
Interval training
Fartlek training
Plyometrics
Weight/resistance training
Circuit Training
Fitness classes (Many)
What does continuous training target?
Cardiovascular fitness
What are the advantages of continuous training?
.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
What are the disadvantages of continuous training?
.Can get boring
.Does not improve anaerobic fitness
What is continuous training?
It is taking part in a physical activity, such as jogging, running, swimming, cycling, rowing, for an extended period of time without rest
What does interval training target?
Cardiovascular fitness
What is interval training?
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
What factors should you consider when designing an internal training program?
.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
What are the advantages of interval training?
.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
What are the disadvantages of interval training?
.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
What does fartlek training target?
Cardiovascular fitness
What is fartlek training?
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
What are the advantages of fartlek training?
.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
What are the disadvantages of fartlek training?
.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
What does plyometrics train?
Power
What is plyometrics?
Plyometric exercises are high-impact exercises that teach the muscles to perform their maximum contractions faster, to be more powerful
Give some examples of plyometric training
Class press-ups
Squat jumps
Barrier jumps
What are the advantages of plyometrics?
.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
What are the disadvantages of plyometrics?
.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
What does weight/resistance training target?
Strength and muscular endurance
What is weight/resistance training?
Doing exercises which target muscles and using free weights or resistance machines you increase the load your muscles have to move
What is the difference between training for strength and training for muscular endurance?
Training for strength requires lower number of reps and heavier weights
Training for muscular endurance requires higher number of reps and lighter weights
What are the advantages of weight/resistance training?
.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
What are the disadvantages of weight/resistance training?
.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
What is circuit training?
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.
What are the advantages of circuit training?
.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
What are the disadvantages of circuit training?
.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
What do fitness classes target?
They are a great way of improving a range of components or fitness
Name the fitness classes
BodyPump
Aerobics
Pilates
Yoga
Spinning
What is BodyPump?
Weight based group exercise class. Improves strength of all major muscles in the body
What is Aerobics?
Participants complete rhythmical dance movements to set music. Combines high and low intensity moves to improve cardiovascular fitness
What is Pilates?
An exercise system that develops strength and flexibility in the whole body. Focuses on core muscles and improving posture
What is yoga?
Performing a series of postures that develop strength and flexibility in the whole body while paying attention to your breathing
What is spinning?
Spinning is a high intensity workout on stationary bikes. Improves cardiovascular fitness
What are the advantages of fitness classes?
.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
What are the disadvantages of fitness classes?
.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
