soc 6 Flashcards
why are methods of training important?
there are a number of training methods that can be used to improve performance or fitness
what are the 6 methods of training?
continuous
fartlek
circuit
interval
plyometric
weight
what are the 5 fitness classes?
aerobics
body pump
pilates
yoga
swimming
what do you need to consider when choosing a method of training?
the requirements of the paticular sport
the facilities in the local area
the individual’s current level of fitness
you need to consider it as there is a risk of injury
what is continuous training?
working the entire body for long periods of time
what component of fitness is continuous training
cardiovascular fitness
what are advantages of continuous training?
doesn’t cost much
can be done in a variety of places
what are disadvantages of continuous training?
some people find it boring
does not improve anaerobic fitness
where did fartlek training originate and what does it mean?
fartlek training originates in sweden and it’s a combination of two swedish works for speed and play
what is fartlek training?
a method of training where the terrain and speed are constantly changing
what are advantages of fartlek training?
can be done on a variety of terrains
can include rest or be continuous
what is circuit training?
a series of exercises completed for a certain amount of time or reps one after another
What are the disadvantages of fartlek training?
There may not b e suitable terrain nearby
Difficult for the coach to monitor unless he runs with the athlete
What components of fitness is circuit training?
Cardiovascular fitness and muscular endurance
What are advantages of circuit training?
Can combine many components of fitness
A good source of all round fitness
What are some disadvantages of circuit training?
The circuit needs t o be set up and well planned out
It is important to work hard on each circuit but people often pace themselves
What is interval training?
Physical training involving alternating stages of high and low-intensity activity
What are advantages of interval training?
Includes repeated sprints, which is anaerobic
Included a rest period
What are disadvantages of interval training?
Can be intense so needs full commitment
Some people find repeating intervals boring
What components of fitness does interval training test?
Cardiovascular fitness and muscular strength
What is plyometrics training?
Exercises where muscles use maximum force in short intervals of time
What are two advantages of plyometrics training?
Exercises can be designed for a specific performances e.g. high jump
Improves explosive fitness
What are disadvantages of plyometrics training?
Need knowledge of your event or a coach
Need to progress gradually, as rest and recovery are important
What componet of fitness does plyometric training test?
Muscular strength
What should you do in weight training?
Weight training uses progressive resistance either in
the form of actual weight lifted or in terms of the
number of times the weight is lifted
Number of exercises; six to eight exercises would make
a suitable core training programme
Weight used; the safest amount is about 40-50% of the
five repetition maximum
Number of reps; it is usual to do 8-10 reps per set, less
for strength, for more muscular endurance
Number of sets; it is usually to do 3 but if you haven’t
done weight training before possibly start with 2
How fast the exercise is done; to be in control of the
weights each rep should take 2 secs
Rest between sets; recovery between sets should be
between 1-2 mins
What is weight training?
Involves shifting weight to increase the strength of the muscle using a programme of exercises
What are advantages of weight training?
Can be used to improve strength, muscular endurance or power
Wide variety of exercises to choose from
What are disadvantages of weight training?
Needs suitable facilities and equipment
Need knowledge of safety and technique
What component of fitness is weight training?
Muscular strength
