Question 4. Flashcards
Continuous training
Training at a steady pace at moderate intensity for a minimum period of 30 mins.
What physical activities are appropriate for continuous training?
Long distance runners/swimmers/cyclists.
What is the MHR (Maximum Heart Rate) of the continuous training threshold?
60-80% of MHR (Maximum Heart Rate).
What are the advantages of continuous training?
Good for beginners starting structured exercise
Effective for aerobic fitness
Effective for losing weight
Small amount of easy-to-use, accessible equipment, if any.
What are the disadvantages of continuous training?
Doesn’t improve anaerobic fitness - used in team games
Can also be boring
Not always sport specific
Risk of injury
What are the advantages of fixed-resistance machines?
Safer than free weights
Used by beginners/injury rehabilitation
Guided range of movement
What are the disadvantages of fixed-resistance machines?
Expensive - gym based
Focuses on one muscle group at a time
Not functional everyday movement
What are the advantages of static stretching?
Easy to do by beginners at all level of fitness and can be done wherever you want.
A slow, easy pace conductive to relaxation and steadiness
The safest form of stretching and can be done by anyone, no training required.
What are the disadvantages of static stretching?
PNF stretching is an advanced stretching technique for Trevor to perform as he is a beginner.
What physical activities are appropriate for circuit training?
Both anaerobic and aerobic endurance components, by varying the intensity and length- of working periods (games players, team sports).
What is the MHR (Maximum Heart Rate) of the circuit training threshold?
60-90% of MHR (Maximum Heart Rate).
What are the advantages of circuit training?
Good for beginners and experienced athletes
Easily overloaded
Easily adaptable to specific sports
Less boring as very adaptable.
What are the disadvantages of circuit training?
Need a lot of space and equipment (depending on session plan)
Takes a while to set up.
What is the purpose of circuit training?
A circuit can be designed to improve aerobic endurance, muscular endurance or strength, or a combination of all three.
To avoid fatigue, the stations should allow consecutive exercises to use different muscle groups: For example, repeated sprints (legs) followed by press-ups (upper-body).
What to consider to increase progression and overload?
Decrease rest periods
Increase the number of stations
Increase number of circuits
Increase the time spent at each station
Increase the number of circuit sessions per week
