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Training Method Flashcards

1
Q

What are the advantages of continuous training?

A
  • no equipment needed.
  • easy to organise and carry out.
  • sport specific training.
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2
Q

What are the disadvantages of continuous training?

A
  • long distance running can be boring.
  • high risks of injury from running on hard surfaces
  • doesn’t help anaerobic endurance.
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3
Q

what are the advantages of fartlek training?

A
  • sport specific
  • adds variety to your exercise stops it from being boring.
  • controlled intensity.
  • good for your stamina
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4
Q

what are the disadvantages of fartlek training?

A
  • you have to be motivated to do this exercise.
  • need to be able to monitor intensity.
  • you also need good self discipline.
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5
Q

what are the advantages of interval training?

A
  • good for speed.
  • good for stamina.
  • easy to measure progress.
  • its a mixture of anaerobic and aerobic endurance.
  • its also easy to organise and carry out.
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6
Q

what are the disadvantages of interval training?

A
  • can be boring
  • difficult to keep going for long periods of time.
  • requires certain levels of fitness/stamina.
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7
Q

what are the advantages of circuit training?

A
  • good for speed and stamina.
  • develops strength and endurance.
  • can be adjusted to age, fitness and he health of an athlete.
  • wide range of exercise.
  • good for almost any type of training.
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8
Q

what are the disadvantages of circuit training?

A
  • will cost to set up for equipment.
  • need specialised equipment.
  • also need equipment for health and safety monitoring
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9
Q

what are the components of fitness for continuous training?

A

*aerobic endurance

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10
Q

what are the components of fitness for fartlek training/

A

*anaerobic endurance

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11
Q

what are the components of fitness for interval training?

A
  • anaerobic endurance

* aerobic endurance

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12
Q

what are the components of fitness for circuit training?

A

*all of them

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13
Q

what are the 4 types of training methods?

A
  • continuous training
  • fartlek training
  • interval training
  • circuit training
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14
Q

how do you measure intensity?

A
  • heart rate. (BPM)

* echelle de borg scale (RPE)

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15
Q

What is heart rate measured in?

A

*BPM (beats per minuet)

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16
Q

how do you calculate HR max?

A

*take away from your age

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17
Q

How do you calculate an individuals aerobic training zone?

A

*60% to 85% of your maximum heart rate

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18
Q

what benefits do athletes get from training in there aerobic training zone?

A

*develops cardiovascular endurance

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19
Q

Explain how the borg scale works.

A

*an athlete picks on a scale of 6-20 on how hard they think they have worked.

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20
Q

disadvantages of the borg scale are.

A

*athlete ca overrate or underrate on how hard they have worked if they are not experienced with working with the borg scale.

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21
Q

how can you calculate your HR by using the borg scale?

A

*what ever number you chose times it by 10

22
Q

what types or training would have high intensity?

A

*circuit training

23
Q

what types of training would have low intensity?

A

*continuous training

24
Q

what are the three types of flexibility training?

A
  • Static
  • ballistic
  • PNF
25
what is static stretching?
*stretching independently to prevent injury
26
what are the two types of static stretching?
* passive | * active
27
which sports performers require a high level of flexibility?
* dance | * gymnastics
28
what are the advantages of static stretching?
safest form of stretching also easy to carry out. | can be done by any performer at any level of fitness.
29
what are the disadvantages or static stretching?
can only stretch muscles within body movement not always beneficial not very effective.
30
what is ballistic stretching?
stretching muscles beyond natural movement and faster
31
what are the advantages of ballistic stretching?
is sport specific allows muscles to be stretched beyond natural movement
32
what are the disadvantages of ballistic stretching?
can cause injury if not preformed properly is can be often also not very effective
33
what is PNF?
advanced form of passive stretching
34
what are the advantages of PNF?
can increase flexibility has a wide range of movement involved. can be used as a rehab programme
35
what are the disadvantages of PNF?
needs carried out by professional as this can over stretch you.
36
what is plyometric training?
sport specific movement to increase power strength and speed (muscle lengthening is eccentrically and muscle shortening is concentrically)
37
what components of fitness does plyometric training develop?
flexibility
38
who would use plyometric training?
sprinters hurdlers (sports that need to be fast)
39
what are the advantages of PNF?
can be adapted to suit many sports | can improve muscular speed and power.
40
what are the disadvantages of PNF?
can cause injury so needs to be performed correctly not suitable for young athletes must be performed on a suitable surface
41
what two types of training develop strength muscular endurance and power?
free weight | circuit
42
what is circuit training?
training at a certain amount of station for a set amount of time to develop power
43
how would you trust athletes muscular strength?
grip dynamometer
44
how do you test an athletes flexibility?
sit and reach
45
how would you test an athletes aerobic endurance?
bleep test
46
how to test an athletes muscular endurance?
1 minuet press ups and 1 minuet sit ups
47
method for the grip dynamometer
hold the device to the side of your body, hold it parallel and hold it for 3 seconds
48
method for sit and reach
heels against the box, legs flat, knees down, hand on top of the other hand then stretch for 3 seconds.
49
what is the stage for a multistage fitness test?
start at the line and wait for the triple beep. | and run from each line after the beep whilst increasing your pace
50
method for forestry
stand facing the step start stepping in time with the beep of the metronome keep up with the beep stepping on and off the bench one foot at a time once the tape stops sit down and find your pulse take pulse for 15 seconds and multiply by 4 use chart to convert heart rate and weight into VO2max

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