Methods of training Flashcards
What are the 6 methods of training?
Circuit, plyometric, HIIT, weight, FARTLEK and continious.
How many methods of training are there?
6.
Describe circuit training.
Incorporates different stations to overload different muscle groups. It often consists of 11-15 stations with 30 seconds on each.
Describe plyometric training.
Involves rapid and repeated contracting of muscles to increase strength and power. Involves: bounding, hopping and jumping. It helps to improve the speed in which the muscles contract.
Describe HIIT (High Intensity Interval Training)
Cardio respiratory training that alternates speed and recovery intervals to increase overall intensity of a workout. Interval: 30sec-3min. Activity lasts no longer than 30 minutes.
Describe weight training.
Involves the use of resistance to overload muscle groups and force adaptions to grow muscle tissue. 6-8 reps (70kg) or 10-12 reps (15kg)
Describe FARTLEK training.
Used to improve aerobic endurance. Speed, intensity and terrain are varied. Trains both aerobic and anaerobic.
Describe continuous training
Seeks to improve cardiovascular endurance. Steady rate with low intensity. Continues for extended periods of time with no rest.
What type of athlete would use continuous training and why?
Marathon runner because marathons typically last 1-2 hours and the cardiovascular system must work continuously during this time.
What athlete would use FARTLEK training and why?
Sprinters because speed and intensity are varied such as at the beginning of the race and near the end.
What athlete would use weight training and why?
A discus competitor would use weight training in order to force adaptions to their muscles so they can throw the heavy discus.
What athlete would use HIIT training and why?
Football player because they need to alternate speed throughout the match and work for long periods of time.
What athlete would use interval training and why?
Triathlete as they need to take part in physical activity for long periods of time with a variety of activities.
What athlete would use circuit training and why?
Swimmers because they need to improve the strength of their muscles in order to swim from one end of the pool to the other with little rest.
