Methods of training

Question 1

What is continuous training?

Answer 1

• Involves low intensity exercise for long periods of time without rest intervals such as jogging, swimming and cycling
• Works on developing aerobic endurance: cardio/respiratory system
• These improvements increase the ability to take up, transport and use oxygen effectively

Question 2

What is fartlek training?

Answer 2

• Fartlek is swedish and means ‘speed play’
• More demanding type of training and will improve stamina and recovery times
• The pace of the run is varied to stress both the aerobic system due to its continuous nature and the anaerobic system through the high intensity bursts of exercise

Question 3

What is interval training?

Answer 3

• Form of training in which periods of high intensity work are followed by periods of rest
• Predominantly used by elite athletes to improve anaerobic power
• It’s a versatile method as it can be adapted to suit a variety of anaerobic needs
• When planning interval training it’s important to think about the: duration/intensity of the work interval, duration of the recovery period and the number of work intervals and recovery periods

Question 4

What is circuit training?

Answer 4

• Athlete performs a series of exercises at a set of stations
• Important to decide on number and variety of stations, number of reps, amount of time spent at each station and length of rest intervals
• A circuit can be designed to any aspect of fitness but tends to be used for muscular endurance
• Can also be designed to develop a sport specific skill

Question 5

What is weight training?

Answer 5

• Involves doing a series of resistance exercises through the use of free weights or fixed weight machines, which tend to be described in terms of sets and reps
• Used to develop muscular strength

Question 6

What is a repitition and a set?

Answer 6

• Number fo times you do a particular exercise
• Number of cycles of repitions that you do

Question 7

Sets, Reps and Weight

Answer 7

• Number of sets and reps performed and amount of weight lifted depends on type of strength being improved
• If muscular endurance is the goal, it’s necessary to do more reps with lighter weights. If muscular strength is the goal, it’s necessary to do less reps with heavier weights working between 60-80% of max strength
• Before a programme is designed, it’s important to determine the max amount of weight a performer can lift with one rep

Question 8

What is proprioceptive neuromuscular facilitation?

Answer 8

• Advanced stretching technique, where the stretch position is held by something other than the agonist muscle, for example, a partner or a wall
• One of the most effective forms of flexibility training for increasing range of movement
• The muscle is isometrically contracted for a period of at least 10 seconds. It’s then relaxed and stretched again