Methods Of Training Flashcards
How many methods of training are there?
There are six
What are the six methods of training?
Continuous, fartlek, interval, circuit, weight training and plyometrics
What is continuous training?
Training that involves long periods of moderate exercise without rest.
What sports can continuous training benefit?
It could be suitable for endurance events such as long distance running or cycling
What advantages are there to continuous training?
. Improves aerobic fitness cardiovascular fitness and muscular endurance
. Easy to monitor work rate and progression
. Limited equipment or facilities required
What disadvantages are there to continuous training?
. Does not develop other components of fitness
. Time-consuming
. Can become repetitive and boring
What is fartlek training?
A continuous workout involving changes in speed and/or terrain
What sports can be benefited from fartlek training?
Suitable for sports involving constant changes in intensity such as netball, rugby, hockey, and basketball
What advantages are there to fartlek training?
. Develops both aerobic and anaerobic systems
. Improves cardiovascular fitness and muscular endurance
. Can be adapted to suit most sports and improve other components of fitness
What disadvantages are there to fartlek training?
. Can become repetitive and boring
. Difficult to monitor work rate and progression
. Can be difficult to maintain work rate
What is interval training?
Involves alternating stages of high and low intensity activity
What sports can benefit from interval training?
Suitable for sports involving alternating periods of intense effort and rest such as basketball, rugby, hockey and netball
What advantages are there to interval training?
. Develops both aerobic and anaerobic systems
. Can be adapted to suit specific sports
. Improve other components of fitness
. Easy to monitor work rate and progression
What disadvantages are there to interval training?
. Can become repetitive and boring
. Can be difficult to maintain work rate
What is circuit training?
A series of exercises performed in a circuit that can be adapted to suit most sports
What sports can benefit from circuit training?
Excellent for general fitness; can also incorporate skills such as passing or dribbling a ball in basketball or football
What advantages are there to circuit training?
. Develops both aerobic and anaerobic systems
. Can be adapted to suit specific sports and improve other components of fitness
. Easy to monitor work rate and progression
What disadvantages are there to circuit training?
. Can require lots of equipment and time to set up
. Requires a lot of space
. Can be difficult to maintain work rate
What is weight training?
Shifting weight to increase the strength of the muscles
What sports can benefit from weight training?
Suitable for all activities, especially those involving power and strength such as shot-put sprinting, rugby and wrestling
What advantages are there to weight training?
. Improve muscular strength, endurance, size and power
. High reps, low weight for muscular endurance
. Low reps, high weight for strength and power
. Easy to monitor work rate and progression
What disadvantages are there to weight training?
. Require specialist equipment
. Can cause serious injury if incorrect techniques are used
What is plyometric training?
Exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power
What sports can benefit from plyometric training?
Suitable for activities that require explosive strength and power, such as sprinting, track and field events, football and rugby
What advantages are there to plyometric training?
. Improve muscular strength, power and speed
. Can utilise the whole body
. No equipment needed
What disadvantages are there to plyometric training?
. Very demanding on muscles and joints
. High risk of injury
