SOC 7 : METHODS OF TRAINING Flashcards
CONTINUOUS TRAINING
Working the entire body for a long period of time
Advantages of continuous training
- improves cardiovascular fitness
- not expensive
- can be done in a variety of places
- can be done in a group
Disadvantages of continuous training
- does not improve anaerobic fitness
- some people find it boring
FARTLEK TRAINING
A method of training for runners where the terrain and speed are constantly changing
Advantages of fartlek training
- can be done on a variety of terrains
- can include hill work
- can include rest periods
disadvantages of fartlek training
- there may not be suitable terrain nearby
- difficult for coach to monitor
CIRCUIT TRAINING
A series of exercises completed for a certain amout of time/reps, after one another
Advantages of circuit training
- can combine many components of fitness
- a good source for all round fitness
- can include both anaerobic and aerobic fitness
disadvantages of circuit training
- the circuit needs to be set up and well planned out
Interval training
Physical training involving alternating stages of high and low-intensity activity
Advantages of interval training
- includes rest period
- included anaerobic training
DisAdvantages of interval training
- can be intense so needs full commitment
- some people find it boring as it is repeated
PLYMETRICS exercises
Exercises where muscles use max force in short intervals of time
Advantages of plyometric training
- improves explosive fitness
- can be designed for specific performances
DisAdvantages of interval training
- Need knowledge of your event or a coach
- Need to progress gradually,as rest and recovery are important
WEIGHT
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
- Easy to monitor progress and overload
Disadvantages of weight training
- Needs suitable facilities and equipment
- Need knowledge of safety and technique
Aerobics
Aerobic exercise to music, covering a variety of exercises
What component of fitness does it help with ?
Mainly cardiovascular but develops some strength, muscular strength and flexibility
Body pump
Exercises to music using low weights with many repetitions and a variety of exercises
What component of fitness does it help with ?
Mainly cardiovascular fitness and muscular endurance and toning the body
Pilates
A series of core stability exercises focusing on the quality of the exercise instead of the quantity
What component of fitness does it help with ?
Works on the body and mind. Develops a range of fitness but it is not vigorous
Yoga
Ancient form of exercises that focus on posture and poses, breathing and sometimes meditation
What component of fitness does it help with ?
Develops muscular endurance, flexibility and balance, but also develops some strength
Spinning
Aerobic and anaerobic cycling on a stationary bike to music
What component of fitness does it help with ?
Mainly develops aerobic fitness and also develops muscular endurance as you will be using your legs constantly for long periods of time
