SOC 7 Flashcards
What are the methods of training?
Continuous
Fartlek
Circuit
Interval
Plyometric
Weight
What are the main factors do you need to take in consideration of yourself?
The requirements of the particular sport
The facilities in the local area
The individuals current level of fitness
Continuous training
Working your body for a long period of time without any rest
Fartlek training
A method of training for sportsmen where the terrain and speed are constantly changing
Advantages of continuous training
Improves cardiovascular fitness
Inexpensive
Can be done in a variety of places
Can be done alone or in a group
Disadvantages of continuous training
Does not improve anaerobic fitness
Some people find it boring
Advantages of fartlek training
Can be done on a variety of terrains
Can include rest periods or can be continuous
Can include reps e.g. up the same hill several times
Disadvantages of fartlek training
There may not be suitable terrain nearby
Difficult for the coach to monitor unless he goes with the athlete
Circuit training
A series of exercises completed for a certain amount of time/reps
Advantages of circuit training
Can combine many components of fitness
A good source of all round fitness
Can include both aerobic and anaerobic exercises
Disadvantages of circuit training
The circuit needs to be set up and well planned out
It is important to work hard on each set
Interval training
Physical training involving alternating stages of high and low-intensity activity
Advantages of interval training
Includes repeated sprints, which is anaerobic
Included a rest period
Includes repetitions of high-quality work that can get the heart rate nearly up to max
Disadvantages of interval training
Can be intense so needs full commitment
Some people find repeating intervals boring
Plyometrics training
Exercises where muscles use maximum force in short intervals of time
Advantages of plyometric training
Exercises can be designed for a specific performances e.g. high jump
Improves explosive fitness
Disadvantages of plyometrics training
Need knowledge of your event or a coach
Need to progress gradually, as rest and recovery are important
Weight training
Involves shifting weight to increase the strength of the muscle using a programme of exercises
Advantages of weight training
Can be used to improve strength, muscular
endurance or power
Wide variety of exercises to choose from
Programme can be specific to muscle group
Easy to monitor progress and overload
Disadvantages of weight training
Needs suitable facilities and equipment
Need knowledge of safety and technique
What does fartlek mean
Speed play
What do you do in aerobics?
Mainly aerobic exercise to music, covering a variety of exercises
Component of fitness in aerobics
Mainly cardiovascular fitness
Develops some strength, muscular endurance and flexibility
Impacts on body composition
What do you do in Body pump?
Exercise to music normally using low weights with many repetitions and a variety of exercises, such as lunges and squats
Component of fitness for body pump
• Mainly cardiovascular fitness and muscular endurance, toning the body
• Develops some strength and flexibility
• Impacts on body composition
What do you do in pilates?
A series of core stability exercises focusing on the quality of the exercise rather than the quantity - so less vigorous but working on a range of movement. Also focuses on correct breathing, relaxation and stress reduction
Component of fitness for pilates
• Works on the body and the mind - like yoga does
• Develops a range of fitness, but not vigorous such as aerobic and anaerobic
• Develops muscular endurance and flexibility, with some strength
What do you do in yoga?
Ancient form of exercise that focuses on postures or poses (to increase strength and flexibility), breathing and sometimes meditation, to boost physical and emotional well-being
Emphasis on quality of exercise, holding the correct position with full range of movement and balance, and breathing correctly
Component of fitness in yoga
• Works on the body and the mind
• Develops muscular endurance, flexibility and balance
• Develops strength and, to some extent, cardiovascular fitness
What do you do in spinning?
Aerobic and anaerobic cycling on a stationary bike to music
Component of fitness in spinning
• Mainly aerobic fitness
• Also develops muscular endurance, mainly in the legs
