Training Methods

Question 1

Continuous training characteristics

Answer 1

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

Question 2

Continuous training pros

Answer 2

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

Question 3

Continuous training cons

Answer 3

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

Question 4

Interval training characteristics

Answer 4

• 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

Question 5

Interval training pros

Answer 5

• 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

Question 6

Interval training cons

Answer 6

• Can be repetitive (boring)

- Need to plan and keep track of sets

Question 7

Weight/resistant training characteristics

Answer 7

• 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

Question 8

Weight/resistant training pros

Answer 8

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

Question 9

Weight/resistant training cons

Answer 9

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

Question 10

Plyometrics characteristics

Answer 10

• 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

Question 11

Plyometrics pros

Answer 11

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

Question 12

Plyometrics cons

Answer 12

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

Question 13

Fartlek characteristics

Answer 13

• 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

Question 14

Fartlek pros

Answer 14

• 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

Question 15

Fartlek cons

Answer 15

• Safe route not always easy to find

- People can avoid higher intensity parts

Question 16

Circuit training characteristics

Answer 16

• 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

Question 17

Circuit training pros

Answer 17

• 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

Question 18

Circuit training cons

Answer 18

• 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

Question 19

Fitness classes pros

Answer 19

• More fun than training on your own

- Instructors help motivate you

Question 20

Fitness classes cons

Answer 20

• Can be expensive paying for classes

- Some may not have access to classes in their area

Question 22

Body pump

Answer 22

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

Question 23

Pilates

Answer 23

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

Question 24

Spinning

Answer 24

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

Question 25

Yoga

Answer 25

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

Question 27

Aerobics

Answer 27

- Develops CV fitness | - Continuous (30-60 mins)