Methods Of Training Flashcards

1
Q

What is continuous training

A

Working for 20 minutes or longer without breaks

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Example of what can be down as for continuous training

A

Run at a steady pace around a 400 m track for 30 minutes

No breaks

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Activities associated with continuous training

A

Long distant running
Long distant cycling
Long distant swimming

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Components of fitness that would improve with continuous training are

A

Cardiovascular fitness

Muscular endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What type of activity would an athlete probably be involved in if they only use continuous training to improve their fitness

A

They are likely to be involved in an endurance event for example marathon running

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Briefly explain why a long distance runner would use continuous training as their Main method

A

Continuous training develops cardiovascular fitness and muscular endurance both of which are required in long distant running

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What is fartlek training

A

Form of continuous training but variations of pace and terrains

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Activities associated with fartlek training

A

Netball
Hockey
Reigns
Basketball

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Use hockey as an example of why fartlek is good method of training

A

The training is similar to a game situation where there is sprinting and recovery
For example making a fast break in hockey and then jogging back into position

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

How might a cross country runner and a footballer adapt fartlek training to suit their own activity

A

A cross country runner would focus on changing terrains for example up and down hills
A footballer would focus on variation in pace to match game requirements

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What can fartlek training improve

A

Cardiovascular fitness

Muscular endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What is circuit training

A

A chain of different activities that can be selected to suit individual or activity requirements

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Number of stations usually in circuit training

A

6-12

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

How is intensity measured in circuit training

A

The time at each station
Number of repetitions at each station
Number of circuits completed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q
In circuit training what component of fitness is used for 
Sit ups
Shuttle runs 
Dodging through cones 
Balancing
A

Muscular endurance
Speed
Agility
Balance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

State three characteristics of circuit training

A

Organise different exercises at each stations
work at each station for a set period of time before moving onto the next station
can be fitness based a skill-based

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What is interval training?

A

Periods of intense activity followed by breaks to allow recovery.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

What is aerobics?

A

With oxygen, low intensity and long duration activities

19
Q

What is anaerobics?

A

Without oxygen, high intensity and explosive activities

20
Q

What forms of interval training can you have?

A

Training on a track, circuit training or weight training.

21
Q

Who is interval training good for?

A

Anaerobic events - sprinters and swimmers

22
Q

Interval training is a method of training that can be used by a variety of performers, describe three characteristics

A

Breaks are built into the session. Breaks allow recovery. This session is made up of repeated sets of reps of work periods and rest periods.

23
Q

Explain how you could tell by looking at a performer’s interval training session plan if they were an endurance or power athlete.

A

Fewer rest intervals for an endurance athlete than a power athlete and less intense workload during periods of work for an endurance athlete, compared to a power athlete.

24
Q

What is Plyometric Training?

A

Used to develop power by quickly lengthening and then quickly shortening muscles.

25
Q

Characteristics of Plyometric Training.

A

Jumping (often over obstacles), high intensity, short duration, breaks between sets, maximal speed not endurance.

26
Q

Which sports would use plyometric Training for fast, explosive movements.

A

Volleyball, basketball, hurdles.

27
Q

The type of Plyometrics you use will depend on

A

What you want to train for, the resources available and your level of fitness.

28
Q

An eg. of how Plyometrics can be used to develop power in the upper body.

A

Explosive press ups or catching and throwing a medicine ball.

29
Q

An eg. of how Plyometrics can be used to develop power in the lower body.

A

Bounding and jumping.

30
Q

Describe two ways that the intensity of Plyometric training could be increased to provide progressive overload to a training session.

A

The training session can be adjusted to make it gradually harder for eg. by gradually increasing the height of the box and also increasing the number of boxes.

31
Q

What is weight/resistance training?

A

It is a form of interval training which involves reps and sets of how much weight you can lift before having a break.

32
Q

Which components of fitness does weight training benefit?

A

Power and strength and muscular endurance.

33
Q

How do you develop power and strength in weight resistance training?

A

High weight but low number of reps.

34
Q

How do you develop muscular endurance in weight resistance training?

A

Low weight but high number of reps.

35
Q

Eg of sports that would use weight resistance training?

A

Weight lifting, rugby and shot put.

36
Q

Which training method could be used to improve discus?

A

Weight training as this will help increase strength so the discus can be thrown further.

37
Q

Pros and cons of continuous training.

A

Pro - no equipment needed and can do as an individual or as a group.
Con - Doesnt change pace so not good for game players and boring so motivation can be lost.

38
Q

Pros and cons of fartlek training

A

Pro - change of pace and terrain which is best for game play. Can be done individually or with others. Con - the higher intensity parts can be avoided and a safe route isnt always easy to find.

39
Q

Pros and cons of Plyometric training

A

Pro - can be completed with no equipment

Con - can cause injury due to its high intensity if not carried out correctly.

40
Q

Pros and cons of interval training

A

Pro - can be adapted for anaerobic or aerobic activity

Con - can be boring and repetitive and need to plan and keep track of sets.

41
Q

Pros and cons of weight/resistance training

A

Pro - Can target specific areas of the body and easy to adapt for muscular endurance and strength
Cons - free weights need to have a spotter and if technique isnt correct, can cause injury.

42
Q

Circuit training pros and cons

A

Pro - can work on scale and fitness, can be aerobic and anaerobic by changing the time at stations/rest. Easily adapted for each person.
Con - Limited time at stations to work on skill and take a lot of time to set up and put away.

43
Q

Give a disadvantage for Fartlek training for a sprinter

A

Although Fartlek includes sprints, a sprinter would not need to work on their cardiovascular fitness and would therefore not be focussing on their anaerobic system.