methods of training Flashcards
what are the 4 main methods of training?
-continuous
-fartlek
-weight training
-plyrometric
-circuit
-HIIT
-altitude training
describe continuous training
-exercising continuously
-running/cycling/swimming
-improves muscular endurance
-imrpoves cardiovascular endurance
(marathon runners, swimmers, cyclists)
give the advantages and disadvantages of continuous training
advantages:
-easily adaptable
-requires little equiptment
disadvantages:
-repetative and tedious
-not specific
-risk of overuse injury
describe fartlek training
-exercising continuously with variations in speed or terrain
-muscular endurance
-cardiovascular endurance
-aerobic fitness
-anaerobic fitness
-suitable for players who constantly change pace
what are the advantages and disadvantages of fartlek training
advantages:
-requires little equiptment
-variation in pace and terrain means tedium is less likely to occur
disadvantages:
-intensity is hard to monitor
-difficult to apply ovrload
describe plyometric training
-explosive exercises used to improve power
-box jumps, clap pushups, depth jumps
-sprinters, throwing and jumping events, basketball players
what are the advantages and disadvantages of plyometric training
advantages:
-can be done without specialist equipment
-variety relives tedium
-easily adapted
disadvantages:
-injury risk due to high forces
-no improvement in aerobic fitness
describe weight training
-involving free-weights and machines
-repetitions in periods, w rest periods
what are the advantages and disadvantages of weight training
advantages:
-specific
-easily adapted
-easy to show progression and apply overload
disadvantages:
-can be expensive
-specialist equipment required
-high risk of injury
describe circuit training
-performing different exercises at stations in a sequence
-can improve any fitness component
what are the advantages and disadvantages of circuit training
advantages:
-easily adapted
-variety relieves tedium
disadvantages:
-requires a lot of equiptment and time to set up
describe HIIT training
-periods of intense work followed by rest periods
-trains speed, muscular endurance and anaerobic fitness
what are the advantages and disadvantages of HIIT training
advantages:
-easily adapted
-requires little to no equiptment
disadvantages:
-can become tedious
-very physically demanding
describe high altitude training
-training 5000 ft above sea level
-levels of oxygen are lower at high altidude
-body creates more red blood cells to compensate
-this adaption carries on when at sea level (oxygen carrying capacity increase)
give the advantages and disadvantages of high altitude training
advantages:
-oxygen carrying capacity increases
disadvantages:
-unable to maintain training (reversibility)
-not many people have access to high altitude training
-can cause nausea and diziness (bad effect on immune system)
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