aerobic endurance training methods Flashcards
name the 4 training methods
continuous
fartlek
interval
circuit
what are the advantages and disadvantages of continuous training
advantages- no equipment needed easy to organise and carry out training can be sport specific good for building aerobic endurance. disadvantages- long distance training can be boring risk of injury if running on hard surface only develops aerobic endurance not anaerobic.
what are the advantages and disadvantages of fartlek training
advantages-
can be sport specific
easy to organise and carry out
performer can control the intensity of training
adds variety to training
disadvantages-
need to monitor training intensity to make sure performer keeps up intensity
performer needs good self discipline to keep up intensity and to stick to the rest periods
what are the advantages and disadvantages of interval training
advantages- easy to measure progress can mix aerobic and anaerobic exercise easy to see when performer isn't trying easy to organise and carry out disadvantages- can become boring difficult to keep going for long periods requires a certain level of fitness to work at high intensity.
what are the advantages and disadvantages of circuit training
advantages-
develops strength and endurance
can be adjusted to suit age,fitness and heath
exercises are simple enough t make you feel achievement
wide range of exercise
disadvantages-
require specialised equipment
a lot of space is needed to set up equipment
can only be conducted where appropriate
requires appropriate heath and safety
what component of physical/skill related fitness that continuous training links to
aerobic endurance
what component of physical/skill related fitness that fartlek training links to
aerobic endurance
speed and power ( anaerobic endurance)
what component of physical/skill related fitness that interval training links to
aerobic endurance
speed and power ( anaerobic endurance)
what component of physical/skill related fitness that circuit training links to
aerobic endurance
what ever component you choose
how can the FITT principle be applied to continuous training
Frequency- train more times a week
Intensity- try do things faster
Time-train for longer times
Type- change the type of training each week
how can the FITT principle be applied to fartlek training
Frequency- do more laps
Intensity- more sprints
Time- train for longer times
Type- change the gradient
how can the FITT principle be applied to interval training
Frequency- do it more times a week
Intensity- sprint more
Time- train for longer times with shorter time for rest
Type- different types of training
how can the FITT principle be applied to circuit training
Frequency- make the circuit longer
Intensity- make them harder each time
Time- do it more times a week.
Type- change the circuit so you dont the same one over and over.
what are the three types of flexibility training and description?
Active- independent stretching
Passive- requires help from someone or something else.
PNS- advanced passive stretching using a partner or object.
what are the two types of static stretching?
active and passive
which sport performers require a high level of flexibility?
gymnastic, hurdling, athletics, tennis, badminton, squash, ice skating, dance.
what is static stretching?
stretching with no movement.
what is ballistic stretching?
stretching by bouncing and jerking
advantages and disadvantages of ballistic stretching?
advantages- can be made sport specific, allows muscles to be stretched beyond normal range.
disadvantages- can cause injury, not effective way to stretch certain muscle groups, usually performed incorrectly.
what is proprioceptive neuromuscular facilitation (PNS)?
an advanced passive stretching using someone or something to help.
advantages and disadvantages of PNS?
advantages- can increase flexibility, used as part of a rehab program.
disadvantages- must be carried out by specialists, risk of overstretching.
advantages and disadvantages of static stretching?
advantages- safest form of stretching, easy to carry out for any level of fitness.
disadvantages- only stretch as far as you are able to, not always beneficial, not effective in certain muscle groups.
what is plyometric training?
a sports specific skills and explosive power, speed and strength.
what components of fitness does plyometric training develop?
power/ anaerobic power, strength, muscle endurance.
who would use plyometric training?
sprinters, hurdlers, netball,volleyball,basketball, jumping actions.
advantages and disadvantages of plyometric training?
advantages- suit many sports, improves power and speed.
disadvantages- cause injury, not for younger athletes, performed on suitable surface area
What TWO types of training develops strength, muscular endurance and power?
weight and circuit.
What is circuit training?
allows an athlete to improve strength, muscular endurance and power.
What are the advantages and disadvantages of circuit training?
advantages- suit any sport ,carried out with little equipment keeps you motivated.
disadvantages- some special equipment is needed, large amount of space is needed, loads of time to plan.
What does the word rep mean?
reps= number of times a weight is lifted.
What does the word set mean?
3 sets of 12
How would a performer develop strength using weights?
by lifting a very heavy weight only 2-3 times
How would a performer develop muscular endurance using weight?
by lifting a low weight but loads of times.
What is elastic strength and how could a sports performer develop their elastic endurance?
75% of 1RM with 12 reps.
good for gymnasts.
What is maximum strength and how could a sports performer develop their maximum endurance?
90% of 1RM with 6 reps
good for shot putters and weightlifters.
What are the advantages and disadvantages of weight training?
advantages- suits different sports, allows different types of strength.
disadvantages- requires special equipment, causes injury.
