SOC 7 Flashcards
What are the six methods of training
Continuous
Fartlek
Circuit
Interval
Plymetric
Weight
Factors when deciding on a method of training
Requirements of a sport ( specificity )
The facilities in an area
The individual needs and current level of fitness
Continuous training is
Working your body for long periods of time without rest
What does continuous training improve
Cardiovascular fitness
Negatives of continuous training
Can be boring . Does not improve anerobic respiration
Advantages of continuous
Inexpensive . Can be done alone or in groups
Fatlek word meaning
Speed , play
What is fartlek training
Running training where speed and terrain constantly changes
Positives and negatives of fartlek training
Include work up or down hill
Can change amount of rest to needs
May not be suitable to nearby terrain
Difficult to monitor
What is circuit training
Series of exercises completed over a certain time or reps , one after another
What does circuit training test
Muscular endurance
Positives and negatives of circuit training
Can combine components
Aerobic and anerobic training
Needs to be planned and set
Must work hard on each
Positives and negatives interval training
Rest period
Sprints , anerobic training
Can be too intense , requires comitment
Can find repeating intervals boring
Interval training improves which components
Cardiovascular fitness or speed
Plyometric training is
Exercises where muscles u s e maximum force in short intervals of time
Positives and negatives of plyometrics
Exercises can be designed for a specific performances e.g. high jump
Improves explosive fitness
Need knowledge o f your event or a coach
Need to progress gradually, as rest and recovery are important
What is weight training
Involves shifting weight to increase the strength of the muscle using a programme of exercises
Positives of weight training
Can be used to improve strength, muscular endurance or power
Programme can be specific to muscle group
Negatives of weight training
Needs suitable facilities and equipment
Need knowledge o f safety and technique
What does fartlek training imporve ( component of fitness )
Cardiovascular fitness
What does plyometric training test
Power
What is interval training
Physical training involving alternating stages of high and low-intensity activity
What is aerobics class
Aerobic exercise to music covering a variety of exercise
What does aerobics improve COF
Cardiovascular , muscular strength and endurance and impacts body comp.
What is body pump class
Exercise to music with low weight with many reps and a variety of exercise
What COF does body pump improve
Cardiovascular . Muscular endurance flexibility and body comp.
What is pilates training
Core stability exercises that focus on quality over quantitiy
What COF does pilates train
Mind . Muscular endurance , flexibility and core stability
What is yoga training
Exercises that focus on posture or poses , breathing and some meditationto boost physical and emotional state
What COF does yoga improve
Muscular endurance , flexibility
What is spinning class
Aerobic cycling of a stationary bike to music
What COF does spinning class improve
Aerobic fitness and muscular endurance
