Methods Of Training Flashcards
What are the methods
Continuous
Interval
Weight
Plyometrics
Circuit
Fartlek
Continuous training
- aerobic used for developing aerobic endurance based activities.
- 20 mins or longer and no breaks in session
Advantages of continuous
-no equipment or facilities needed-
- Can do on your own or with other others
- improves CV fitness, muscular endurance
- regular can reduce chances of CHD
- regular - lower resting heart rate and decreased recovery time
Fartlek training
- form of continuous training. Key characteristics are variations in pace and terrain covered.
- changes of pace allow for recovery so performer can work maximally
- improves CV fitness and ME, reduces chance of CHD
- world aerobically and anaerobically within session
Activities associated with fartlek training
Netball hockey, rugby and basketball. This is due to the similarity between the training method and the game situation where there is sprinting and recovery for example making a fast break in hockey and then jogging back into position.
Circuit training
Involve the chain of different activities that can be selected to suit individual or activity requirements
- which number of stations are usually between six and 12
- Organized in a circuit so that you can progress from one station to the next
-stations can be finished or skilled based
-variety of stations allow recovery of muscle groups
-Depending on intensity of activity can we both aerobic or anaerobic
What can circuit training be used to develop? How is the intensity measured?
All of the components of fitness, depending on the nature of the stations included for example situps for muscular endurance shutter runs for speed, dodging through cones for agility and balancing a ball for balance.
 Intensity measured by time at station, number of reps at each station and number of circuits completed
Interval training
- has periods of intense activity with breaks within the session to allow recovery.
- Set of high intensity, work like sprint, followed by rest or low activity work followed by high intensity, followed by low intensity.
- forms include training on a track circuit training, weight training. Usually associated with anaerobic events.
Benefits of interval training
Aerobic interval training will have the health benefits associated with this e.g. weight loss
- It is very flexible training method that can be used to improve health and fitness in a range of ways
- normally associated with powerful and explosive activities it can be adopted to work on CV fitness by altering length of risk periods
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Plyometric training
Jumping bounding, high intensity
Short duration
Breaks between sets
Speed speed, not endurance maximal .
Benefits of plyometric training
 used to develop power by quickly lengthening and then quickly shortening muscles
Used to train for activities where there are fast, explosive movements, e.g. basketball volleyball hurdles
Weight training
A form of interval training using weights
Involves reps and sets, the weights are lifted a number of times, followed by a break before starting another set
Wait, provides a resistance or a load for the muscles to work against
The the muscles you wish to train can be targeted during specific exercise exercises
Benefits of weight training
Develop power and strength, e.g. weightlifting, rugby, shotput, and can be used for activities requiring a muscular endurance like tennis
Disadvantages of continuous training
- can be boring so motivation lost
-doesn’t change pace so not so good for games players - can cause impact injuries
Advantages and disadvantages of fartlek
No equipment or facilities needed, can do your own or with others,  change of pace/terrain can interest.
- safe route not always easy to find, higher intensity parts can be avoided
Advantages and disadvantages of circuit training
Variety of station generate interest, does not involve equipment, can work on skill and fitness, can be aerobic or anaerobic, easily adopted for each person
- If equipment required can be costly, can take time to set up, limited time at stations to work on skills, difficult to work on all skills
Advantages and disadvantages of interval training
No equipment needed, can be adopted for anaerobic or aerobic
Can be boring and repetitive , need to plan and keep track of sets
Advantages and disadvantages of plyometric
- can be completed with no equipment
-Can cause injury due to high intensity, if not carried out correctly
Advantages and disadvantages of weight training
Easily adopted for muscular endurance or strength, can target specific areas of the body
Equipment can be expensive , need to complete technique correctly to avoid injury, free weights need to have a spotter
