SOC 7 - Methods Of Training Flashcards
What are the 6 main training methods?
• continuous
• fartlek
• circuit
• interval
• plyometric
• weight
What do you need to take into consideration when deciding which methods of training to use?
• The requirements of the sport
• The facility in the local area
• The individuals current level of fitness
What is continuous training?
Working your body for long periods of time without any rest
What are some advantages of continuous training.
• Improves cardiovascular fitness
• Inexpensive
• Can be done in a variety of places
• Can be done alone or in a group
What are the disadvantages of continuous training?
• Does not improve anaerobic fitness
• Some people find it boring
What is Fartlek training?
A method of training for runners where the terrain and speed are constantly changing
Where did Fartlek training originate and what does the word mean?
Fartlek training originated in Sweden. The word
‘fartlek’ is a combination of the two Swedish words ‘speed’ and ’play’
What are the advantages of Fartlek training?
• 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
What are the disadvantages of Fartlek training?
• There may not be suitable terrain nearby
• Difficult for the coach to monitor unless he runs with the athlete
What is circuit training?
A series of exercises completed for a certain amount of time/reps, after one another
What are some advantages of circuit training?
• Can combine many components of fitness
• A good source of all round fitness
• Can include both aerobic and anaerobic exercises
What are some disadvantages of circuit training?
• The circuit needs to be set up and well planned out
• It is important to work hard on each circuit but people often pace themselves
What is the aim of interval training?
The aim of interval training is to have a high-intensity, high-quality workout always done at a fast pace
What is interval training?
Physical training involving alternating stages of high and low-intensity activity
What are some 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
What are some disadvantages of interval training?
• Can be intense so needs full commitment
• Some people find repeating intervals boring
What is plyometrics training?
Exercises where muscles use maximum force in short intervals of time
What are advantages of plyometric training?
• Exercises can be designed for a specific performances e.g. high jump
• Improves explosive fitness
What are disadvantages of plyometric training?
• Need knowledge of 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
What are 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
What are some disadvantages of weight training?
• Needs suitable facilities and equipment
• Need knowledge of safety and technique
What component of fitness does continuous training improve?
Cardiovascular fitness
What component of fitness does fartlek training improve?
Cardiovascular fitness
What component of fitness does circuit training improve?
It can be tailored to whatever you want it to target
What component of fitness does interval training improve?
Cardiovascular and speed
What component of fitness does plyometrics training improve?
Power
What component of fitness does weight training improve?
Muscular strength, muscular endurance or power
What do you do in aerobics class?
Mainly aerobic exercise to music, covering a variety of exercises
What do you do in a Body Pump class?
Exercise to music normally using low weights
with many repetitions and a variety of
exercises, such as lunges and squats
What do you do in a pilates class?
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
What do you do in a yoga class?
Ancient form of exercise that focuses on
postures ises eat inase sometimes
mediation, to boost prysical and emotiona
Emphasis on quality of exercise, holding the
correct position with full range of movement
and balance, and breathing correctly
What do you do in a spinning class?
Aerobic and anaerobic cycling on a stationary bike to music
