Methods of Training

Question 1

Continuous Training

Answer 1

Continuous training develops cardiovascular fitness

A minimum of 20 minutes sub-maximal work.
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 2

Circuit Training

Answer 2

Circuit training

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 3

Interval Training

Answer 3

Interval training develops strength, speed and muscular endurance

Periods of intense work interspersed with timed rest.
A wide variety of fitness types can be developed.
Structured in reps and sets.
Intensity is measured by % maxHR.
Disadvantage - maximal nature of intervals can be too challenging for some participants.

Question 4

Weight Training

Answer 4

Weight training develops strength

An interval form of training.
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 with specific timings for recovery between sets.
Huge range of possible lifts combining machines, free weights and body weight exercises.
Disadvantage - many performers use poor technique while striving for an even heavier weight.

Question 5

Fartlek Training

Answer 5

Fartlek (speed play) training develops a range of components and is used by games players

A continuous form of training.
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 6

Plyometric Training

Answer 6

Plyometric training develops power

High intensity exercise involving explosive movements.
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.