Methods of training Flashcards
What are the 6 methods of training? (on spec)
- Interval (HIIT)
- Continuous
- Fartlek
- Circuit
- Weight
- PNF
What is interval training used to do?
Improve anaerobic power (high intensity/short duration)
Define interval training
Fixed periods of high intensity work followed by fixed periods of rest.
How can the intensity of training be altered in interval training?
- Increasing duration of work interval
- Increasing speed of work interval
- Increasing duration of recovery period
- Increasing number of work intervals
Define continuous training
Continuous low/moderate intensity (60-80% of MHR) exercise with no periods of rest
What does continuous training improve?
Aerobic endurance
What is my Maximum heart rate?
220-age = 203bpm
Define fartlek training
An aerobic run integrated with sprints and recovery jogs/walks
What does fartlek training target?
It stresses both the aerobic and anaerobic energy systems
Why is fartlek suitable to games players?
As it mimics their use of energy systems on the pitch
What is circuit training?
A circuit made up of stations, and performers will have a work/rest ratio.
What things should be considered when planning a circuit?
- Time
- Space
- Equipment
- Fitness levels
- Number of participants
Why should exercises involving the same muscle groups not be placed after each other?
In order to allow for recovery to take place
What is weight training used to improve?
Muscular strength and muscular endurance
State the number of sets and reps needed for muscular strength
High weights/low reps
- 4-5 sets, 2-6 reps, 80-100% of 1RM
