Methids Of Training

Question 1

Continuous training

Answer 1

Used for aerobic endurance-based activities like long distance runners/cyclists or swimmers.
Each session 20 minutes or more.
Must not involve any breaks.
Ex: 400 m race track for 30 mins to steady pace.
Improved cardiovascular fitness and muscular endurance.
Reduces chance of CHD.

Question 2

Fartlek Training

Answer 2

Form of continuous training.
Changes In pace and in terrain covered.
Good for hockey, rugby or netball.
Change in pace allows recovery So performer works maximally.
Improves cardiovascular fitness and muscular endurance.
Reduces chance of CHD.
Performer works aerobically (jogging) and a aerobically (sprinting’s, running uphill)

Question 3

Circuit training

Answer 3

Chain of different activities selected usually between 6-12 stations for 30-60 seconds each.
Stations are fitness or skill based.
Depending on intensity of activity circuit is aerobic (low intensity) or anaerobic (high intensity)
Time , number if repetitions, number if circuits completed.
Helps with weight loss.

Question 4

Interval training

Answer 4

Intense activity with breaks in the session for recovery.
Usually sessions done: high intensity work, low intensity work (rest), high intensity work and low intensity work.
Aerobic helps with weight loss due burning calories.
Anaerobic is for powerful, explosive activities.
Sprinting or training swimmers.

Question 5

Plyometric Training

Answer 5

To develop power quickly and quickly shortening muscles.
Fast explosive movements: volleyball, basketball and hurdles.
Jumping over obstacles.
High intensity.
Short duration.
Beaks between sets.
Speed not endurance.
Maximal.

Question 6

Weight training

Answer 6

Form of interval training.
Involved “reps and sets”a- number of weights lifted (reps), set like a station.
Power and strength activities: rugby, weight lifting, shot put.
Muscular endurance: tennis.

Question 7

Fitness classes

Answer 7

To improve specific components of fitness.
Aerobics
Body pump 
Pilates 
Yoga
Spinning

Question 8

Aerobics

Answer 8

Cardiovascular endurance.
Different types of classes.
Continuous activity for 30-60 minutes.

Question 9

Body pump

Answer 9

Muscular endurance or strength.
Moderate to high intensity.
Uses barbells.
Lots of repetitions.
Targets areas of body.

Question 10

Pilates

Answer 10

Flexibility, balance and strength.
Exercises on mat.
Uses resistance.(instructor)
Focus on core muscles.

Question 11

Yoga

Answer 11

Flexibility, bank en and strength.
Exercises on mat.
Includes relaxation phase.

Question 12

Spinning

Answer 12

Cardiovascular and muscular endurance.
Continuous cycling to music and instructor to motivate.
Pace keeps changing.

Question 13

Continuous training (pros and cons)

Answer 13

PROS: no equipment needed.
Can do on your own or with others.
Health benefits (reduces chances of CHD)

CONS: can be boring, motivation lost.
No change if pace, bad for game players.
Can cause impact injuries.

Question 14

Fartlek Training (pros and cons)

Answer 14

PROS: no equipment needed.
Can do on your own or south others.
Change of pace and terrain = more interesting.

CONS: safe route not easy to find.
High intensity parts can be avoided.

Question 15

Circuit training (pros and cons)

Answer 15

PROS: Variety of station generates interest.
Does not involve equipment.
Work on skill and fitness.

CONS: expensive material.
Takes time to set up and put away.
Limited time at station to work on skills.

Question 16

Interval training (pros and cons)

Answer 16

PROS: no equipment needed.
Can be adapted to anaerobic or anaerobic activity.

CONS: repetitive so boring.
Can cause injury due to high intensity not done correctly.

Question 17

Weight resistance (pros and cons)

Answer 17

PROS: Easily adapted for JSU lar endurance or strength.
Can target specific areas of body.

CONS: expensive equipment.
Complete technique correctly to avoid injury.