Methods Of Training

Question 1

Describe Fartlek Training

Answer 1

• A continuous form of training to develop a range of
  components of fitness
• Changes in speed, incline and terrain are used to
  provide changes in exercise intensity.
• Aerobic and anaerobic work can be done in the
  quantities that suit the performer.
• Disadvantage - some urban areas have little variety of
  incline and terrain.

Question 2

Describe continuous training

Answer 2

• A minimum of 20 minutes sub-maximal work to
  develop cardiovascular fitness
• Target heart rate range between 60% - 80%
  maximum heart rate (maxHR).
• Swimming, running, cycling, walking or a combination
  of these disciplines.
• Disadvantage - some participants find longer sessions
  to be boring.

Question 3

Describe interval training

Answer 3

• Periods of intense work interspersed with timed
  rest/active recovery to improve strength, speed and
  muscular endurance
• Structured in reps and sets.
• Working at 80-90% of MHR
• Disadvantage - maximal nature of intervals can be too
  challenging for some participants
• 48hr recovery time between sessions

Question 4

Describe weight training

Answer 4

• An interval form of training which develops strength
• Intensity is measured in a percentage of the most
  weight a person can lift one time and is known as % 1
  REP MAX.
• Time is structured in reps and sets
• Can be tailored to individual needs
• Disadvantage - many performers use poor technique while striving for an even heavier weight.

Question 5

Describe Plyometric training

Answer 5

• High intensity exercise involving explosive
  movements to develop power
• The muscle is lengthened and then rapidly shortened
  to develop the explosive capability of the muscle.
• Suitable for well-trained athletes.
• Very effective for developing power.
• Disadvantage - can cause injury if athlete is not in excellent
  condition.

Question 6

Describe circuit training

Answer 6

• This develops muscular endurance, strength and/or
  cardiovascular fitness.
• An interval form of training.
• Stations are set out that train one or more
  components of fitness.
• The performer moves from one station to the next
  with exercise periods and rest periods.
• Circuits can be designed so that they are sport-
  specific.

Question 7

Describe fitness classes

Answer 7

• Very popular exercise formats.
• Yoga, body pump and pilates are outstanding for
  developing core strength and whole body
  conditioning.
• Spinning develops cardiovascular fitness and
  muscular endurance.
• Group format helps to motivate participants to work
  harder.
• Disadvantage - can be costly and sometimes carries
  the unfair reputation of a non-serious training method

Question 8

What are the 5 fitness classes?

Answer 8

• Yoga
• Body pump
• Spinning
• Pilates
• Aerobics

Question 9

Describe what principle of training it being used if a cross country athlete trains by running through a woodland at varying speeds (3)

Answer 9

Specificity, as she is training over different
terrains/varying the intensity of her run/working on her
CV fitness to match what she needs in cross-country