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sport BTEC > aerobic endurance training methods > Flashcards

aerobic endurance training methods Flashcards

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Sports Trivia flashcards
1
Q

name the 4 training methods

A

continuous
fartlek
interval
circuit

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2
Q

what are the advantages and disadvantages of continuous training

A 
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.
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3
Q

what are the advantages and disadvantages of fartlek training

A

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

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4
Q

what are the advantages and disadvantages of interval training

A 
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.
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5
Q

what are the advantages and disadvantages of circuit training

A

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

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6
Q

what component of physical/skill related fitness that continuous training links to

A

aerobic endurance

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7
Q

what component of physical/skill related fitness that fartlek training links to

A

aerobic endurance

speed and power ( anaerobic endurance)

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8
Q

what component of physical/skill related fitness that interval training links to

A

aerobic endurance

speed and power ( anaerobic endurance)

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9
Q

what component of physical/skill related fitness that circuit training links to

A

aerobic endurance

what ever component you choose

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10
Q

how can the FITT principle be applied to continuous training

A

Frequency- train more times a week
Intensity- try do things faster
Time-train for longer times
Type- change the type of training each week

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11
Q

how can the FITT principle be applied to fartlek training

A

Frequency- do more laps
Intensity- more sprints
Time- train for longer times
Type- change the gradient

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12
Q

how can the FITT principle be applied to interval training

A

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

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13
Q

how can the FITT principle be applied to circuit training

A

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.

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14
Q

what are the three types of flexibility training and description?

A

Active- independent stretching
Passive- requires help from someone or something else.
PNS- advanced passive stretching using a partner or object.

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15
Q

what are the two types of static stretching?

A

active and passive

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16
Q

which sport performers require a high level of flexibility?

A

gymnastic, hurdling, athletics, tennis, badminton, squash, ice skating, dance.

17
Q

what is static stretching?

A

stretching with no movement.

18
Q

what is ballistic stretching?

A

stretching by bouncing and jerking

19
Q

advantages and disadvantages of ballistic stretching?

A

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.

20
Q

what is proprioceptive neuromuscular facilitation (PNS)?

A

an advanced passive stretching using someone or something to help.

21
Q

advantages and disadvantages of PNS?

A

advantages- can increase flexibility, used as part of a rehab program.
disadvantages- must be carried out by specialists, risk of overstretching.

22
Q

advantages and disadvantages of static stretching?

A

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.

23
Q

what is plyometric training?

A

a sports specific skills and explosive power, speed and strength.

24
Q

what components of fitness does plyometric training develop?

A

power/ anaerobic power, strength, muscle endurance.

25
Q

who would use plyometric training?

A

sprinters, hurdlers, netball,volleyball,basketball, jumping actions.

26
Q

advantages and disadvantages of plyometric training?

A

advantages- suit many sports, improves power and speed.

disadvantages- cause injury, not for younger athletes, performed on suitable surface area

27
Q

What TWO types of training develops strength, muscular endurance and power?

A

weight and circuit.

28
Q

What is circuit training?

A

allows an athlete to improve strength, muscular endurance and power.

29
Q

What are the advantages and disadvantages of circuit training?

A

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.

30
Q

What does the word rep mean?

A

reps= number of times a weight is lifted.

31
Q

What does the word set mean?

A

3 sets of 12

32
Q

How would a performer develop strength using weights?

A

by lifting a very heavy weight only 2-3 times

33
Q

How would a performer develop muscular endurance using weight?

A

by lifting a low weight but loads of times.

34
Q

What is elastic strength and how could a sports performer develop their elastic endurance?

A

75% of 1RM with 12 reps.

good for gymnasts.

35
Q

What is maximum strength and how could a sports performer develop their maximum endurance?

A

90% of 1RM with 6 reps

good for shot putters and weightlifters.

36
Q

What are the advantages and disadvantages of weight training?

A

advantages- suits different sports, allows different types of strength.
disadvantages- requires special equipment, causes injury.

sport BTEC (6 decks)

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