Methods Of Training Flashcards
What are the six methods of training?
Continuous Fartlek Interval Circuit Plyometric Weight
Continuous training
Working the entire body for a long period of time.
Aerobic training where you want to be hitting your aerobic target zone for improvement. The target zone is 60-80% of your maximum heart rate
Fartlek training
A method of training for runners where the terrain and speed are constantly changing.
Advantages and disadvantages of fartlek training
Advantages:
Can be done on a variety of terrains
Can include hill work, both up and down
Can include rest periods or can be continuous
Can include reps e.g. up the same hill several times
Disadvantages:
There may not be suitable terrain nearby
Difficult for the coach to monitor unless he runs with the athlete
Fartlek training
Changing speed, distance and time of exercise in the same session
Circuit training
Circuit training involves a number of exercises arranged as to avoid exercising the same muscle groups consecutively.
Interval training
Working at high intensity for short periods with slight rest periods inbetween
Advantages and disadvantages of interval training
Advantages:
Includes repeated sprints(anaerobic)
Includes a rest period
Includes repetitions of high quality work, working your heart
Disadvantages:
Can be intense so it needs full commitment
Some people find repeating intervals boring
Plyometric training
Exercises in which muscles exert maximum force in short intervals of time
Weight training
Weight training uses progressive resistance either in the form of the actual weight lifted or in terms of the number of times the weight is lifted.
Advantages and disadvantages of weight training
Advantages:
Can be used to improve strength, muscular endurance or power
Wide variety of exercises to choose from
Programme can be specific to muscle group
Easy to monitor progress and overload
Disadvantages:
Needs suitable facilities and equipment
Need knowledge of safety and technique
How do you work out your maximum heart rate?
220-your age
