Methods of training

Question 1

What are the 6 methods of training?

Answer 1

1. Interval training.
2. Continuous training.
3. Fartlek training.
4. Circuit training.
5. Weight training.
6. PNF.

Question 2

What is interval training?

Answer 2

• Used to improve anaerobic power.
• Involves: Period of high intensity work followed by periods of recovery.

Question 3

How can the intensity be altered?

Answer 3

1. Increasing the work interval (distance/time).
2. Increasing the speed of the work interval.
3. Increasing the duration of the recovery period.
4. Increasing the number of work intervals.

Question 4

What is continuous training?

Answer 4

• Used to improve aerobic endurance.
• Places stress on the aerobic system.
• Improves stamina.
• Improvements are seen in the cardiovascular and respiratory systems.
• Involves: Continuous low intensity (60-70% MHR) exercise with no periods of rest (for longer than 20 minutes).

Question 5

What is fartlek training?

Answer 5

-Used to improve aerobic endurance.
- Also known as speed play.
- Involves: an aerobic run integrated with sprints and recovery jogs/ walks.
- Stresses both the aerobic and the anaerobic energy systems.
- This improves an individuals stamina and recovery time.
- Excellent for games players as it mimics their use of energy systems on the pitch.

Question 6

What is circuit training?

Answer 6

• Used to improve muscular endurance.
• The circuit is made up of stations.
• Performers will have a work/rest ratio (often time based).
• A circuit can be general or sport specific.
• Exercises involving the same muscle groups should not be placed after one another to allow for recovery to take place.
• Time, equipment, space, no. of ppts and fitness levels of the performers all need to be considered when planning a circuit.

Question 7

What is weight training?

Answer 7

• Used to improve muscular strength/ muscular endurance.
• Involves sets and repetitions.
• The number of sets and reps completed will depend on what the performer is trying to improve:
• Muscular strength (High W/ Low R)= 4-5 sets/ 2-6 reps/ 80-100% 1RM.
• Muscular endurance (Low W/ High R)= 3 sets/ 12 reps/ 50% 1RM.
• The weight lifted is based on a performers one repetition maximum (1RM).
• Both agonists and antagonists need to be worked!!!!