Soc7 Flashcards
Continuous Training
Working the entire body for a long period of time
Fartlek Training
A method of training for runners where the terrain and speed are constantly changing
Circuit Training
A series of exercises completed for a certain amount of time/reps, after one another
Interval Training
Physical training involving alternating stages of high and low-intensity activity
Plyometrics Training
Exercises where muscles use maximum force in short intervals of time
Weight Training
Involves shifting weight to increase the strength of the muscle using a programme of exercises
Continuous Training A/D
A.Improves cardiovascular fitness
Inexpensive
D.Does not improve anaerobic fitness
Some people find it boring
Fartlek Training A/D
A.Can be done on a variety of terrains
Can include hill work, both uphill and down
D.There may not be suitable terrain nearby
Difficult for the coach to monitor unless he runs with the athlete
Circuit Training A/D
A.Can combine many components of fitness
A good source of all round fitness.
D.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
Interval Training A/D
A.Includes repeated sprints, which is anaerobic
Included a rest period
D.Can be intense so needs full commitment
Some people find repeating intervals boring
Plyometrics Training A/D
A.Exercises can be designed for a specific performances e.g. high jump
Improves explosive fitness
D.Need knowledge of your event or a coach
Need to progress gradually, as rest and recovery are important
Weight Training A/D
A.Can be used to improve strength, muscular endurance or power
Wide variety of exercises to choose from
D.Needs suitable facilities and equipment
Need knowledge of safety and technique
Aerobics (what you do)
Mainly aerobic exercise to music, covering a
variety of exercises
Body pump (what you do)
Exercise to music normally using low weights
with many repetitions and a variety of
exercises, such as lunges and squats
Pilates (what you do)
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
Yoga (what you do)
Ancient form of exercise that focuses on
postures or poses (to increase strength
and flexibility), breathing and sometimes
meditation, to boost physical and emotional
well-being
Emphasis on quality of exercise, holding the
correct position with full range of movement
and balance, and breathing correctly
Spinning (what you do)
Aerobic and anaerobic cycling on a stationary
bike to music
Aerobics (COF)
Mainly cardiovascular fitness
Develops some strength, muscular endurance
and flexibility
Impacts on body composition
Body
pump (COF)
Mainly cardiovascular fitness and muscular
endurance, toning the body
Develops some strength and flexibility
Impacts on body composition
Pilates (COF)
Works on the body and the mind - like yoga
does
Develops a range of fitness, but not vigorous
such as aerobic and anaerobic
Develops muscular endurance and flexibility,
with some strength
Yoga (COF)
Works on the body and the mind • Develops muscular endurance, flexibility and balance Develops strength and, to some extent, cardiovascular fitness
Spinning (COF)
Mainly aerobic fitness
Also develops muscular endurance, mainly in
the legs
