Methods Of Training and Fitness Classes

Question 1

What is circuit training?

Answer 1

A range of work stations are set up and participants must perform a different excercise at each station. Participants must spend a set amount of time or repetitions at each station before moving onto the next, with little or limited rest

Question 2

What are the effects of Circuit Training and what might be an appropriate sport?

Answer 2

Improves muscular endurance but can work on most fitness types
Is appropriate for most sports

Question 3

Give some advantages and disadvantages of Circuit Training

Answer 3

Advantages: Varied so not boring, flexible so can be adapted for most sports, large numbers can train at the same time.
Disadvantages: Can require a lot of equipment and time to set up, fatigue can affect technique

Question 4

What is Continuous Training?

Answer 4

Participants perform sub maximal intensity work in the aerobic training zone for a prolonged period of time. This work can be running, swimming, cycling, cross trainers etc.

Question 5

What are the effects of Continuous Training and what might be an appropriate sport?

Answer 5

Improves cardiovascular fitness
Appropriate for endurance athletes (e.g. a marathon runner) but can also be used by anaerobic athletes to improve recovery time.

Question 6

Give some advantages and disadvantages of Continuous Training

Answer 6

Advantages: Improved stamina, doesn’t require expensive equipment, easy to perform - good for beginners-, very relevant to endurance athletes
Disadvantages: Time consuming, can be boring, doesn’t improve anaerobic fitness

Question 7

What is Fartlek Training?

Answer 7

Participants continuously excercise but the excercise occurs at various speeds and on various terrains as well as having different periods of high, moderate and low intensity work.

Question 8

What does fartlek effect and which sport might it be most appropriate to?

Answer 8

Improves speed and cardiovascular fitness

Is appropriate to most sports in particular game sports and cross country running.

Question 9

Give some advantages and disadvantages of fartlek training

Answer 9

Advantages: easily adapted to suit individual’s level of fitness and different sports, less boring than continuous and interval training.
Disadvantages: can be complicated, difficult for the coach to see effort levels,high intensity so can be difficult to self motivate.

Question 10

What is interval training?

Answer 10

Participants perform periods of high intensity work in the anaerobic training zone, separated with periods of active recovery or rest.

Question 11

What are the effects of interval training and which sport might it be appropriate to?

Answer 11

Improves speed

Is appropriate to 100m sprint, sprint races, any sportsperson wishing to improve speed.

Question 12

Give some advantages and disadvantages of interval training

Answer 12

Advantages: burns more calories than continuous, easy to adapt to different sports, easy for a coach to see effort level
Disadvantages: could be complicated for beginners, high intensity for beginners, hard to keep motivated and keep going when you start to fatigue

Question 13

What is weight training?

Answer 13

Lifting weights in the form of free weights, resistance machines or the performer’s own body weight to improve the performance of muscles.

Question 14

What does weight training effect and which sport might be most appropriate for it?

Answer 14

Improves strength, muscular endurance and power.

Is appropriate for sports requiring these components of fitness.

Question 15

Give some advantages and disadvantages of weight training

Answer 15

Advantages: can be adapted to suit different sports and types of strength
Disadvantages: need expensive equipment, lots of skill need to perform some excercises effectively and safely if heavy weights are being used.

Question 16

What are plyometrics?

Answer 16

Participants perform a aeries of explosive movements where a concentric muscle contraction immediately follows a muscular contraction e.g. jumping off a raised platform then immediately jumping back up onto another raised platform.

Question 17

What are the effects of plyometrics and which sport might be most appropriate for it?

Answer 17

Improves power

Sports needing jumping or throwing but also where speed off the mark is important

Question 18

Give some advantages and disadvantages of plyometrics

Answer 18

Advantages: requires little equipment, short high intensity workouts are good for power.
Disadvantages: needs a lot of rest between sessions, need a good level of strength to start, can cause joint strength.

Question 19

Name the five main Fitness Classes

Answer 19

Pilates
Yoga
Body pump
Spinning
Aerobics

Question 20

What is Pilates?

Answer 20

An exercise system that develops strength and flexibility. It focuses on the core muscles and improving posture

Question 21

What is Yoga?

Answer 21

Performing a series of postures that develop strength and flexibility in the whole body while paying attention your breathing. It also promotes relaxation

Question 22

What is Body Pump?

Answer 22

A weights based exercise group that improves the strength of all the major muscles in the human body.

Question 23

What is Spinning?

Answer 23

A high intensity workout on stationary bikes. It improves cardiovascular fitness.

Question 24

What is Aerobics?

Answer 24

Participants complete rhythmical dance movements set to music. It combines a mixture of high and low intensity moves to improve cardiovascular fitness.

Question 25

Give four advantages of Fitness Classes

Answer 25

Lots of variety reduces the chance of getting bored
A good instructor will challenge and motivate you to work harder and increase fitness levels
It’s a good way to meet new people
It’s a good ay to improve fitness levels if you don’t have time to design your own PEP

Question 26

Give three disadvantages of Fitness Classes

Answer 26

Can be expensive to go to regularly
Not tailored to the needs of each individual
In large classes, attention may not be able to be give to everyone so technique mistakes may be made.