SOC 7: Methods of Training Flashcards
Why are methods of training important?
Methods of training are important because can be used to improve health, fitness or performance and certain components of fitness.
What are the 6 methods of training?
- Continuous
- Fartlek
- Circuit
- Interval
- Plyometric
- Weight
What are the 5 fitness classes?
- Aerobics
- Body pump
- Pilates
- Yoga
- Spinning
What do you need to take into consideration when choosing a method of training?
- Specificity: Requirements of a sport
- The facilities in the local area
- The individual’s current level of fitness
Why is taking these factors into consideration important?
- It can help prevent overtraining, which may lead to injury
- It is also important to progressively overload
What is the definition of continuous training?
Working the entire body for a long period of time
What component of fitness does continuous training improve?
Cardiovascular fitness
What are 2 advantages of continuous training?
- Inexpensive
- Can be done in a variety of places
- Can be done alone or in a group
What are 2 disadvantages of continuous training?
- Does not improve anaerobic fitness
- Some people can find it boring
Where does fartlek training originate from and what does the work mean?
It originated in Sweden. The word ‘fartlek’ is a combination of two Swedish words for ‘speed’ and ‘play’.
What is the definition of fartlek training?
A method of training where the terrain and speed are constantly changing
What component of fitness does fartlek training improve?
Cardiovascular Fitness
What are 2 advantages of fartlek training?
- Can be done on a variety of terrains
- Can include rest periods or can be continuous
What are 2 disadvantages of fartlek training?
- There may not be suitable training nearby
- Difficult for coach to monitor unless he runs with athlete
What is the definition of circuit training?
A series of exercises completed for a certain amount of time/reps, after one another.
What components of fitness does circuit training improve?
All health-related and also skill-related components
What are two advantages of Circuit training?
- Can combine many components of fitness
- A good source of all round fitness
- Can include both aerobic and anaerobic exercise
What are two disadvantages of circtuit 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 definition of interval training?
Physical training involving alternating stages of high and low-intesity activity
Which method training would you use to improve your speed?
Interval training
What component of fitness does interval training improve?
- Cardiovascular fitness (aerobic or anaerobic
- Speed
What are two advantages of interval training?
- Includes repeated sprints, which is anaerobic
- Includes a rest period
What are two disadvantages of interval training?
- Can be intense so needs full commitment
- Some people find repeated intervals boring
What is the definition of plyometrics?
Exercises where muscles use maximum force in short intervals of time
What component of fitness do plyometrics improve?
Power
What are two advantages of plyometric training?
- Exercises can be designed for a specific performance e.g. high jump
- Improves explosive fitness
What are two disadvantages of plyometric training?
- Need knowledge of your event or a coach
- Need to progess gradually, as rest and recovery are important
What is the definition of weight training?
Involves shifting weight to increase the strength of the muscle using a programme of exercises
What components of fitness does weight training improve?
- Muscular Strength
- Muscular Endurance
- Power
What are two 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 two disadvantages of weight training?
- Needs suitable facilities and equipment
- Need knowledge of safety and technique
What are the advantages of fitness classes?
- A fitness class can play an important role in your health and well-being
- A huge range of general and specialist classes are available
- Improves physical, mental and even social well-being
What are the disadvantages of fitness classes?
- Some classes are expensive
- Some classes are far away and transport may be difficult
- Sometimes classes are on at the wrong time
What are aerobic fitness classes?
Mainly aerobic exercise to music, covering a variety of whole body exercises.
What components of fitness do aerobics improve?
- Cardiovascular fitness
- Develops some muscular strength, endurance and flexibility
- Impacts body composition
What fitness class would be most suitable for improving cardiovascular fitness?
Aerobics
What are body pump fitness classes?
Exercise to music normally using low weights with many repititions and a variety of exericeses, such as lunges and squats
What components of fitness do body pump fitness classes improve?
- Cardiovascular fitness
- Develops some muscular endurance and flexibility
- Impacts body composition
What fitness class would be most suitable for improving muscular endurance?
Body pump fitness classes
What are pilates?
A series of core stability exercises focusing on the quality of exercises rather than the quantity- so less vigorous but working on a range of movement.
What are the main focuses of pilates?
- Correct breathing
- Relaxation
- Stress reduction
What components of fitness does pilates improve?
- Muscular endurance
- Flexibility
- Works on the body and mind
What fitness class helps improve flexibility?
Pilates
What is yoga?
Ancient form of exercise that focuses on posture or poses, breathing and sometimes meditation, to boost physical and emotional well-being
What is spinning?
Aerobic or anaerobic cycling on a stationary bike to music
