Methods Of Training

Question 1

What is continuous training

Answer 1

Working for 20 minutes or longer without breaks

Question 2

Example of what can be down as for continuous training

Answer 2

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

No breaks

Question 3

Activities associated with continuous training

Answer 3

Long distant running
Long distant cycling
Long distant swimming

Question 4

Components of fitness that would improve with continuous training are

Answer 4

Cardiovascular fitness

Muscular endurance

Question 5

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

Answer 5

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

Question 6

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

Answer 6

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

Question 7

What is fartlek training

Answer 7

Form of continuous training but variations of pace and terrains

Question 8

Activities associated with fartlek training

Answer 8

Netball
Hockey
Reigns
Basketball

Question 9

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

Answer 9

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

Question 10

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

Answer 10

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

Question 11

What can fartlek training improve

Answer 11

Cardiovascular fitness

Muscular endurance

Question 12

What is circuit training

Answer 12

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

Question 13

Number of stations usually in circuit training

Answer 13

6-12

Question 14

How is intensity measured in circuit training

Answer 14

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

Question 15

In circuit training what component of fitness is used for 
Sit ups
Shuttle runs 
Dodging through cones 
Balancing

Answer 15

Muscular endurance
Speed
Agility
Balance

Question 16

State three characteristics of circuit training

Answer 16

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

Question 17

What is interval training?

Answer 17

Periods of intense activity followed by breaks to allow recovery.

Question 18

What is aerobics?

Answer 18

With oxygen, low intensity and long duration activities

Question 19

What is anaerobics?

Answer 19

Without oxygen, high intensity and explosive activities

Question 20

What forms of interval training can you have?

Answer 20

Training on a track, circuit training or weight training.

Question 21

Who is interval training good for?

Answer 21

Anaerobic events - sprinters and swimmers

Question 22

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

Answer 22

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.

Question 23

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

Answer 23

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.

Question 24

What is Plyometric Training?

Answer 24

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

Question 25

Characteristics of Plyometric Training.

Answer 25

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

Question 26

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

Answer 26

Volleyball, basketball, hurdles.

Question 27

The type of Plyometrics you use will depend on

Answer 27

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

Question 28

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

Answer 28

Explosive press ups or catching and throwing a medicine ball.

Question 29

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

Answer 29

Bounding and jumping.

Question 30

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

Answer 30

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.

Question 31

What is weight/resistance training?

Answer 31

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

Question 32

Which components of fitness does weight training benefit?

Answer 32

Power and strength and muscular endurance.

Question 33

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

Answer 33

High weight but low number of reps.

Question 34

How do you develop muscular endurance in weight resistance training?

Answer 34

Low weight but high number of reps.

Question 35

Eg of sports that would use weight resistance training?

Answer 35

Weight lifting, rugby and shot put.

Question 36

Which training method could be used to improve discus?

Answer 36

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

Question 37

Pros and cons of continuous training.

Answer 37

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.

Question 38

Pros and cons of fartlek training

Answer 38

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.

Question 39

Pros and cons of Plyometric training

Answer 39

Pro - can be completed with no equipment | Con - can cause injury due to its high intensity if not carried out correctly.

Question 40

Pros and cons of interval training

Answer 40

Pro - can be adapted for anaerobic or aerobic activity | Con - can be boring and repetitive and need to plan and keep track of sets.

Question 41

Pros and cons of weight/resistance training

Answer 41

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.

Question 42

Circuit training pros and cons

Answer 42

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.

Question 43

Give a disadvantage for Fartlek training for a sprinter

Answer 43

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.