Soc 7 methods of training Flashcards
Aerobic
To do an aerobic workout, your body must use five physical components – energy production, aerobic capacity, muscle and joint function, cardiovascular endurance and aerobic intensity.
Body pump
A BodyPump class is a full-body barbell workout, that will burn calories, shape and tone your entire body, increase core strength and improve bone health.
Pilates
Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes proper postural alignment, core strength and muscle balance.
Yoga
Yoga can improve flexibility and, depending on the type of yoga you do, it can also improve muscular strength, muscular endurance, cardiorespiratory endurance and body composition.
Spinning
Spinning develops cardiovascular fitness and muscular endurance.
Advantages of weight/resistance training
improved muscle strength and tone – to protect your joints from injury. maintaining flexibility and balance, which can help you remain independent as you age. weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest.
Disadvantages of weight/resistance training
Another disadvantage when using weights is causing damage to your own body. As stated before you need your whole body when you are using weights. If you cannot keep complete control of your body when you are working out, then you are going to pull or even tare a muscle in your body.
Weight training schedule
1 Kettlebell goblet squat. Sets 3 Reps 10 Rest 45sec.
2 Back squat. Sets 5 Reps 5 Rest 60-90sec.
3 Bulgarian split squat. Sets 2 Reps 8 each side Rest 60sec.
5 Kettlebell swing. Sets 3 Reps 10 Rest 60sec.
2 Deadlift. Sets 5 Reps 5 Rest 60-90sec.
3 Romanian deadlift.
5 Press-up.
1 Dumbbell bench press.
Advantages of plyometrics
Benefits of plyometric training include torching calories, increasing muscles strength and improving power with explosive movements such as jumping or hitting a ball. Plyometric exercises require a lot of energy because they are highly intense.
Disadvantages of plyometrics
The only real disadvantage to plyometric training is the high risk of injury. Like all exercise and sports, plyometric training is a continuum, where beginners start with light exercise and low volume and then gradually progress with gained strength. The repetitive jumping and bounding can cause stress on the joints.
Advantages of circuit training
Improvements in cardiovascular fitness. Improvements in muscular strength. Improvements in muscular endurance. Increased social interaction during a workout. Increased adherence to exercise.
Disadvantages of circuit training
Improvements in cardiovascular fitness. Improvements in muscular strength. Improvements in muscular endurance. Increased social interaction during a workout. Increased adherence to exercise.
Advantages of fartlek training
It’s a great test for strength and endurance.
It improves speed and race tactics.
It improves the mind over matter game.
It improves your ability to put on a spurt in races and overtake a competitor when tired, or knock seconds off your finish time.
Disadvantages of fartlek training
The most significant disadvantage of fartlek training is that, compared to other running workouts, it is easier for athletes to skip the hard portions and more difficult for coaches to monitor progress from workout to workout.
Advantages of continuous training
Advantages of continuous training include; Running at around 60-80% maximum heart rate for longer than 60 minutes is useful for long distance runners. It raises Cardiovascular endurance.
