Soc 7 Flashcards
What are the 6 methods of training
Continuous
Fartlek
Circuit
Interval
Plyometric
Weight
What to take into consideration when choosing a method of training?
The requirements of the particular sport
The facilities in the local area
The individual current level of fitness
What is continuous training?
Steady training that works your body for long periods of time without rest
What is fartlek?
Includes periods of work followed by periods of rest and can include any terrain
What is circuit?
A series of excersizes completed for a certain amount of time/reps after one another
What is interval training?
Physical training involving alternating stages of high and low intensity
What is plyometric training?
Training where muscles exert maximum force in short intervals of time
What is weight training?
Involves shifting weight to increase the strength of the muscle
What component of fitness does continous training improve?
Cardiovascular fitness
What component of fitness does fartlek training improve?
Cardiovascular fitness
What component of fitness does circuit training improve?
Cardiovascular fitness, muscular endurance and agility
What component of fitness does interval improve?
Cardiovascular fitness and speed
What component of fitness do plyometrics improve?
Power
What components of fitness Does weight training improve?
Power , muscular endurance and strength
What are the advantages and disadvantages of continuous training?
Advantages:
Improves cardiovascular fitness
Inexpensive
Can be done in a variety of places
Can be done alone or in a group
Disadvantages:
Does not improve anaerobic fitness
Some people find it boring
What are the advantages and disadvantages of fartlek training?
Advantages:
Can be done on a variety of terrains
Can include hill work, both uphill and down
Can include rest periods or can be continuous
Can include reps e.g. up the same hill several times
Disadvantages:
There may not be suitable terrain nearby
Difficult for the coach to monitor unless he runs with the athlete
What are the advantages and disadvantages of circuit training?
Advantages:
A good source of all round fitness
Can include both aerobic and anaerobic exercises
Disadvantages:
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 are the advantages and disadvantages of interval training?
Advantages:
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:
Can be intense so needs full commitment
Some people find repeating intervals boring
What are the advantages and disadvantages of plyometric training?
Advantages:
Exercises can be designed for a specific performances e.g. high jump
Improves explosive fitness
Disadvantages:
Need knowledge of your event or a coach
Need t o progress gradually, as rest and recovery are important
What are the advantages and disadvantages of weight training?
Advantages:
Can be used to Weight Training
Involves shifting weight to increase the strength of the muscle using a programme of exercises
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:
Needs suitable facilities and equipment
Need knowledge o f safety and technique
