Method of training Flashcards
What is continuous training?
‘sustained exercise at a constant, low intensity rate with no breaks and must be for a minimum of 20 minutes’
What COF does continuous training focus on?
cardiovascular endurance
Examples of continuous training
running, cycling, swimming
Benefits of continuous training (2)
can require minimal equipment, free
Drawbacks of continuous training (2)
time-consuming, boring/tedious
Safety of continuous training
appropriate footwear as may develop overuse injury e.g. shin splint
What is weight training?
‘Weight training is a form of interval training, you can use free weights, resistance machines and kettle bells as the muscles contract isotonically i.e. the muscle moves and it now shortens and lengthens’
What COF does weight training focus on?
Muscular endurance
Examples of weight training
squat, dead left, benchpress
Benefits of weight training (2)
change easily for my ability or my strength, work different muscle groups
Drawbacks of weight training (2)
Poor technique leads to injury
Safety of weight training
lift weights correctly to avoid injury
What is plyometrics training?
‘it is a form of interval training at maximum force for a short time as it develops explosive power with rapid and repeated contractions of the muscles ’
What COF does plyometrics training focus on?
Develops power
Examples of plyometrics training
Hopping, jumping, hurdling
Benefits of plyometrics training
Rapid power development
Drawbacks of plyometrics training
High risk injury
Safety of plyometrics training
High risk injury
What is fartlek training?
‘Although Fartlek is a form of continuous training as there are no breaks it is also similar it into training due to the high and low intensity, fartlek training involves changes in pace/speed and gradient’
What COF does fartlek training focus on?
cardiovascular endurance
Examples of fartlek training
game players
Benefits of fartlek training (2)
can work both energy systems in the same session, change in pace allows recovery
Safety of fartlek training
check equipment (bike), is terrain (hills) safe
What is interval training?
‘period of high intensity (short, shop burst of activity) followed by a period of rest (rest can active)’, Work: rest = 2:1
What COF does interval training focus on?
muscular strength, muscular endurance
Examples of interval training
sprint activities running, cycling, swimming
Benefits of interval training (2)
quick, easy to manipulate work/rest
Drawbacks of interval training (2)
fatigue quickly
What is circuit training?
‘Is a form of interval training, a period of work followed by a period of rest’
What COF does circuit training focus on?
muscular strength, muscular endurance, agility
Examples of circuit training
box jumps, push-ups, situps
Benefits of circuit training (2)
simple exercise, time efficient
Drawbacks of circuit training
space
Safety of circuit training
check equipment, trip hazard, correct technique
