Methods of training Flashcards
What is interval training used for?
To improve anaerobic power
What does interval training involve?
Periods of high intensity work followed by periods of recovery
What can the intensity in interval training be altered by?
- Increasing the work interval (distance/time)
- Increasing the speed of the work interval
- Increasing the duration of the recovery period
- Increasing the number of work intervals
What is continuous training used for?
To improve aerobic endurance
What does continuous training involve?
Continuous low intensity (60-70% MHR) exercise with no periods of rest
How does continuous training improve aerobic endurance?
Places stress on the aerobic system
Improves stamina
Improvements are seen in the cardiovascular and respiratory systems
What is fartlek training used for?
To improve aerobic endurance
What is fartlek training also known as?
Speed play
What does fartlek training involve?
An aerobic run integrated with sprints and recovery jogs/walks
- Stresses both the aerobic and anaerobic energy systems, which improves an individuals stamina and recovery time
Who benefits from fartlek training and why?
Games players as it mimics their use of energy systems on the pitch
What is circuit training used for?
To improve muscular endurance
What does circuit training involve?
A circuit made up of stations, a performer has a work/rest ratio
What exercises should not be placed next to each other in circuit training and why?
Exercises involving the same muscle groups should not be placed after on another to allow for recovery to take place
What factors need to be considered when planning a circuit?
Time, space, equipment, number of participants and fitness levels
What is weight training used for?
To improve muscular strength/muscular endurance
What does weight training involve?
Sets and repetitions of lifted weights
What should the number of sets and reps be like for someone who is looking to increase muscular strength?
High weights/low reps
e.g. 4-5 sets/2-6 reps/80-100% 1RM
What should the number of sets and reps be like for someone who is looking to increase muscular endurance?
Low weights/high reps
e.g. 3 sets/12 reps/50% 1RM
