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PE > Training Methods > Flashcards

Training Methods Flashcards

1
Q

Continuous training characteristics

A
  • No rest in a session
  • Longer than 20 minutes
  • Improves CV fitness & muscular endurance
  • Aerobic
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2
Q

Continuous training pros

A
  • No facilities or equipment needed (cheap)
  • Alone or in a group
  • Improves overall health
  • Health benefits (reduces chance of CHD)
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3
Q

Continuous training cons

A
  • Can be boring (lack of motivation)
  • No change of pace (not good for games players)
  • Can cause impact injuries
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4
Q

Interval training characteristics

A
  • Intense activity with breaks to allow recovery
  • Sets of high intensity work followed by low intensity/rest
  • Ideal for improving speed
  • If done over long duration with many reps & sets it will improve CV fitness
  • Aerobic and anaerobic
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5
Q

Interval training pros

A
  • Can be adapted to suit all sports
  • Aerobic interval training has health benefits (weight loss etc)
  • Very flexible training method (improves health and fitness in a variety of ways)
  • Versatile
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6
Q

Interval training cons

A
  • Can be repetitive (boring)

- Need to plan and keep track of sets

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7
Q

Weight/resistant training characteristics

A
  • Anaerobic
  • Form of interval training
  • Involves reps and sets
  • Weight provides a resistance for muscle to work against
  • Machines or free weights
  • Vital in speed, strength & power events
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8
Q

Weight/resistant training pros

A
  • Can target specific muscle groups
  • Easily adapted for muscular endurance & strength
  • Endurance- high weight, low reps
  • Strength- low weight, high reps
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9
Q

Weight/resistant training cons

A
  • Equipment is expensive
  • Need to complete technique correctly to avoid injury
  • Free weights need a spotter
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10
Q

Plyometrics characteristics

A
  • Jumping/bounding (often over obstacles)
  • Involve stretch of muscles immediately followed by contraction of same muscles
  • Form of interval training
  • Anaerobic
  • High intensity and short (maximal)
  • Includes reps and sets
  • Breaks between sets to allow recovery
  • Speed & power
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11
Q

Plyometrics pros

A
  • Can be completed with no equipment (cheap)
  • Increases muscle mass & builds power
  • Can exercise whole body & improve overall fitness
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12
Q

Plyometrics cons

A
  • Can cause injury due to high intensity if not done correctly
  • Requires good co-ordination
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13
Q

Fartlek characteristics

A
  • Form of continuous training
  • Variations in pace and terrain
  • Changes in pace allow it to be aerobic & anaerobic
  • Changes of pace allow recovery so performer can work maximally
  • Includes reps
  • Improves CV fitness & muscular endurance
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14
Q

Fartlek pros

A
  • Excellent for games players as it’s tailored to meet demands of sport
  • No equipment/facilities (cheap)
  • Alone or in a group
  • Reduces chance of CHD
  • Allows you to exercise entire body and improve overall fitness
  • Change of pace and terrain add interest
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15
Q

Fartlek cons

A
  • Safe route not always easy to find

- People can avoid higher intensity parts

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16
Q

Circuit training characteristics

A
  • Number of stations organised in a circuit
  • Stations can be skill or fitness based
  • Intensity measured by: time, reps, number of circuits
  • Can work on all components of fitness
  • Can be aerobic or anaerobic
  • Usually interval, but removing breaks makes continuous
17
Q

Circuit training pros

A
  • Easily adapted
  • Can work on skill and fitness
  • Cab be aerobic or anaerobic
  • Doesn’t have to involve equipment (cheap)
  • Variety of stations generates interest
18
Q

Circuit training cons

A
  • Limited time at station to work on skills
  • Takes time to set up/put away
  • Difficult to work on all skills
  • Can be expensive if equipment is needed
19
Q

Fitness classes pros

A
  • More fun than training on your own

- Instructors help motivate you

20
Q

Fitness classes cons

A
  • Can be expensive paying for classes

- Some may not have access to classes in their area

22
Q

Body pump

A
  • Develops muscular endurance
  • Moderate to high intensity
  • Barbells used
  • Lots of reps
  • Targets all areas of body
23
Q

Pilates

A
  • Develops flexibility, balance and strength
  • Exercises done on a mat
  • Uses resistance
  • Focus is on core muscles
24
Q

Spinning

A
  • Develops CV fitness and muscular endurance
  • Continuous cycling with an instructor
  • Pace changes throughout
25
Q

Yoga

A
  • Develops flexibility, balance and strength
  • Exercises done on a mat
  • Includes meditation and relaxation techniques
27
Q

Aerobics

A
  • Develops CV fitness

- Continuous (30-60 mins)

PE (12 decks)

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