P1 METHODS OF TRAINING Flashcards
Continuous
Aerobic (endurance based)
20mins+
Improv cardiovascular fitness and muscular endurance
Reduce CHD
Long distance (run, swim, cycle)
Fartlek
Variations in pace and terrain
Change pace allows for recovery and both AEROBIC and ANAEROBIC
Improv cardiovascular fitness, muscular endurance, reduce CHD
netball, hockey, rugby, basketball
Circuit
Chain of different activities that can be selected to suit individual or activity requirements 6-12 stations Fitness or skill based Easy progression Aerobic or anaerobic 30-60 sec breaks Develop dif components of fitness Varied stations allow recovery of muscle groups Aerobic- weight loss
Interval
Periods of intense, explosive activity with breaks within the session to allow recovery
Flexible training session
Can be adapted work on cardiovascular fitness by alter lengths of rest
Aerobic- weight loss
Training on track, circuit, weight
Plyometric
Used to develop power in upper or lower body
Type depends on goals resources and fitness levels
(Jump over obstacles, high intensity, short, breaks, speed not endurance, maximal)
Develops power quickly
Hurdles/ volleyball explosive movements
Aerobic- weight loss
Weight
Machines or free weights
Specific muscles targeted
Reps and sets
Weight provides resistance or load for muscles to work against
Develop fitness for power and strength e.g. weight lifting or shot put
Muscular endurance activities (tennis)
Adapted to suit requirements
Aerobics
Cardiovascular fitness 30-60 min
Body pump
Whole body muscular endurance
Moderate to high intensity
Barbells and reps
Pilates
Flexibility, balance, strength, through resistance and focus on the core muscles
Yoga
Develops flexibility, balance and strength
Includes relaxation phase
Spinning
Cardiovascular and muscular endurance through continuous cycling to music and changes of pace
