Soc 7:Methods Of Training Flashcards
What are the factors you must think about?
Requirements of a sport
-Facilities
Current level of fitness
Continuous training def
Working the entire body for long periods of time.
Plyometrics def
Exercise where muscles use maximum force in short intervals of time.
Weight training def
Involves shifting weight to increase the strength of the muscle using a programme of exercises.
Interval training def
Physical training involving alternating stages high and low-intensity activity with a rest period
Circuit training def
A series of exercises completed for a curtain amount of time/reps, after one another.
Fartlek training def
A method of training for runners where the terrain and speed are constantly changing.
Advantages of plyometrics
- Improves explosive fitness
2. Can be designed for specific performances(e.g shot put)
Disadvantages for plyometrics
- Need knowledge of your event or a coach
2. Need to process gradually rest and recovery are important.
Sports that need plyometrics:
Basketball
High jump
Shot put
Circuit training advantages
- Can combine many components of fitness
- Can include both aerobic and anaerobic exercises
- A good source of all around fitness
Circuit training disadvantages
- It needs to be set up and prepared
2. You must work hard no pacing yourself
What component of fitness does continuous training improve?
Cardiovascular fitness
What component of fitness does Fartlek training improve?
Cardiovascular fitness and speed
What component of fitness does circuit training improve?
Anything, it depends what the circuit is
What component of fitness does interval training improve?
Speed and cardiovascular fitness
What component of fitness does plyometric training improve?
Power
What component of fitness does weight training improve?
M. Strength
M. Endurance
Power
Depending on how it is done
Sports that need circuit training:
Any it depends want the circuit is
Advantages of continuous training:
- Not expensive
- Improves cardiovascular fitness
- Can be done in a variety of places
- Can be done alone or in a group.
Advantages of Fartlek training:
- Includes hill work both up and down
- Can include rests periods or can be continuous
- Can be done on a variety of terrains
- Can include reps(the same hill several times)
Advantages of interval training:
- Includes repeated sprints: anaerobic
- High quality reps meaning heart rate gets near max
- Included rest period
Advantages of weight training:
- Can improve power, m.strength and m.endurance depending on how its done.
- Easy to monitor progress and overload
- Programme can be specific to a muscle group.
- Wide variety of exercises to chose from.
Disadvantages of weight training:
- Needs suitable facilities and equipment.
2. Need knowledge of safety and technique
Disadvantages of interval training:
- Can be intense, it needs full commitment
2. Some people find repeating intervals boring.
Disadvantages of Fartlek training:
- May not be a suitable terrain nearby
2. Difficult for a coach to monitor
Disadvantages of continuous training:
- Does not improve anaerobic fitness
2. Some people find it boring.
Sports that need continuous training:
Long distance runners
Sports that need fartlek training:
Football and rugby
Sports that need interval training:
Sprinters
Sports that need weight training:
Weight lifters
Rugby players
What is body pump?
CoF:
Low weights, many reps and a range of exercises
CoF: Flexibility, body composition, Muscular E, cardiovascular fitness
What are aerobics?
CoF:
Mainly aerobic exercise to music covering a variety of exercises
CoF: cariovascular fitness, Muscular S, flexibility, body composition
What are pilates?
CoF:
Core stability exercises, quality of exercises-breathing relaxation
CoF:body and mind, wide range of fitness, Muscular E and flexibility
What is Yoga?
CoF:
Ancient form of exercise focus on positive boosts-physicals and emotional well being.
CoF: body and mind: flexibility, balance, muscular E
What is spinning CoF
Aerobic and anerobic cycling on a stationary bike(same place) to music
CoF: mainly aerobic fitness also devleops Muscular E in legs
