methods of training

Question 1

name 6 methods of training

Answer 1

interval
continuous
fartlek
circuit
weight
PNF

Question 2

explain interval training

Answer 2

used to improve ANAEROBIC POWER
periods of high intensity work followed by periods of recovery
intensity can be altered

Question 3

how can the intensity of interval training be altered

Answer 3

Frequency (time)
Intensity (speed)
Time (duration of recovery)
Type (number of intervals)

Question 4

explain continuous training

Answer 4

used to improve AEROBIC endurance
continuous low intensity (60-70% MHR) exercise with no periods of rest
places stress on the aerobic system
improves stamina
improvements in cardiovascular and respiratory systems

Question 5

explain fartlek training

Answer 5

used to improve AEROBIC and ANAEROBIC endurance
known as speed play
involves an anaerobic run integrated with sprints and recovery jogs/walks
imporves an individuals stamina and recovery time
good for games players as it mimics their use of energy systems on court

Question 6

explain circuit training

Answer 6

used to improve MUSCULAR ENDURANCE
a circuit made up of stations
performers will have a work/rest ratio
exercises envolving the same muscle groups should be spread out to allow recovery
time, space, equiptment, number of participents and fitness levels of the performers should be taken into account when planning a circuit
circuits can be general or sport specific

Question 7

explain weight training

Answer 7

use to improve muscular strength and endurance
involves sets and repititions
both agonists and antagonists are worked
based on a performers 1RM

Question 8

number of sets and reps in weight training develops different things, what are these and how can you measure it?

Answer 8

muscular strength - high weights/low reps
4-5 sets/2-6 reps/80-100% 1RM

muscular endurance - low weights/hig reps
3 sets/12 reps/ 50% 1RM