Enhancing Fitness: Training Methods

Question 1

What is weight training?

Answer 1

Uses free weights/resistance machines to provide resistance to muscles
Can increase strength (HW,LR) endurance (LW,HR) & power (MW, quick reps)
Intermittent training method that uses free weights, resistance machines or both to overload body. Resistance determined by working at percentage of athlete’s 1 rep max.
Session divided into sets & reps which changed to stress required aspect of strength

Question 2

What is continuous training?

Answer 2

Continuous training involves continuous activity with no rest or break
Involves steady sate of sub-maximal work (running, cycling, swimming) for prolonged periods of time (20–30 minutes plus)
Continuous training suited to endurance athletes, when oxygen demands of training met by supply from cardiovascular system
Continuous training relies on aerobic system & will enhance aerobic endurance & VO2max
Intensity of continuous training should be moderate (60–80% Max HR)

Question 3

What is fartlek training?

Answer 3

Fartlek means ‘speed play’. Involves exercise often running, varying time, distance, terrain & tempo
Due to changes of intensity of exercise, fartlek training works both aerobic & anaerobic fitness
Athlete can become increasingly capable of meeting change of pace in endurance event
Content of session flexible, therefore, repetitions in session can be varied to add interest to training
Rest periods or periods of less strenuous exercise gives time to recover so training can continue
Athletes can control their own pacing
The boredom of continuous training is reduced

Question 4

What is interval/anaerobic training?

Answer 4

Interval training based on structured period of work followed by structured period of recovery
Training session split up around work to rest ratio
Interval training can be adapted to develop different types of fitness
Prolonged moderate to hard paced intervals use aerobic respiration required by endurance athletes
Improves athlete’s ability to tolerate the effects of lactic acid
Adaptable/flexible to match the needs of athlete

Question 5

What is SAQ (Speed Agility Quickness)?

Answer 5

Type of training designed to improve speed, agility & quickness of performers, particularly game players
Could include plyometrics, ladder drills, parachute runs, etc.

Advantages:
Wide range of activities can be used
Can be sport specific
Activities can develop speed, agility & power simultaneously

Disadvantages:
Requires specialist equipment

Question 6

What is circuit training?

Answer 6

Generalised conditioning activity - series of exercises used to work different muscle groups
Exercise can be made activity/game specific

Advantages:
Develops strength & endurance
Appropriate form of training for most sports
Can be adjusted to fit age, fitness & health
Wide range of exercises to choose from

Disadvantages:
Many exercises require specialist equipment - health & safety monitoring needed
Ample space required to set up

Question 7

What is Advanced stretching/PNF?

Answer 7

Increases range of motion as it facilitates muscular inhibition, which delays stretch flex
Individual performs passive stretch until tension felt
Stretch detected by muscle spindle apparatus
Individual isometrically contracts muscle for at least 10 secs against resistance (partner)
Now, golgi tendon organs more sensitive to tension in muscle

Advantages:
Best method of improving flexibility
Can also increase speed & elastic strength of performer

Disadvantages:
Must be done with assistance of partner
Can only be done under supervision of trained coach
Extreme flexibility can lead to joint instability & increase risk of injury