Training methods

Question 1

Training methods

Answer 1

resistance training – isometric, isotonic, isokinetic
interval training
continuous training
circuit training
fartlek
flexibility
plyometrics

Question 2

Resistance training

Answer 2

Resistance Training aims to build muscle strength, muscle power or local muscular endurance by exercising muscles or muscle groups against a resistance

Question 3

Benefits of Resistance Training:

Answer 3

Increases strength - allows an increase in force production which can be adapted for improvements in both power and speed. Promotes weight loss & balance - improves body composition. Helps prevent osteoporosis. Improves psychological wellbeing. Improves dynamic stability & preserves. functional capacity. Forms the foundation for the development of speed, power & agility

Question 4

Isotonic weight training

Answer 4

Muscle changes length working against a constant load e.g. bicep curl, bench press etc.
Concentric contraction – muscle shortens during contraction e.g. raising phase of bicep curl
Eccentric contraction – muscle lengthens during contraction e.g. lowering phase of bicep curl

Question 5

Interval training

Answer 5

Series of repeated bouts of exercise interrupted by pre - determined rest periods or lighter exercise
Depending on the length of the work & rest periods, interval training can be used to develop any of the three energy systems

Question 6

Continuous training

Answer 6

Continuous Training involves performing an activity, such as jogging, cycling or swimming, nonstop for a period of time. Used to improve aerobic fitness and local muscular endurance. To maximise the benefits of continuous training, a heart rate range of 70- 85% max HR should be maintained for a minimum of 20 minutes. This is known as the Aerobic Training Zone

Question 7

Continuous training- lactate threshold training

Answer 7

Lactate threshold training can be continuous in nature and requires an exercise intensity at or slightly above the lactate threshold. Research suggests training at or close to ones lactate threshold increases the intensity at which it occurs
Whilst it is difficult to measure ones exact lactate threshold outside of a laboratory, this usually occurs by exercising at a heart rate of approximately 85-90% max HR.

Question 8

Circuit training

Answer 8

Circuit Training comprises a sequence of exercises at different activity stations (typically, between 8-12 stations) completed in a given time or by a pre - determined work:rest ratio

Question 9

Fartlek training

Answer 9

variation of continuous training, involves changes of intensity throughout the training sessions.

These changes of intensity can be simply an increase in pace or running up a hill, & involve the addition of the anaerobic glycolysis energy system to help produce the increased amount of ATP needed for the increased intensity. As a result, it stimulates the interplay between the aerobic & anaerobic energy systems used in individual sports & in team games.

Question 10

Fartlek advantages and disadvantages

Answer 10

The advantage of Fartlek Training is that it improves both the aerobic and anaerobic energy systems & related fitness components (aerobic capacity, anaerobic capacity & speed)
However, because of the random nature of fartlek, it is extremely difficult to overload, & considerable discipline is require to repeatedly perform random bursts of speed

Question 11

Flexibility training

Answer 11

There are four major methods of flexibility (or stretching) training:
Static Stretching (performed without movement)
Dynamic Stretching (performed with movement)
Ballistic Stretching (performed with explosive movement). Proprioceptive Neuromuscular Facilitation (PNF) stretching

Question 12

Static streching

Answer 12

Muscle is held at its maximum range for a period of up to 30sec
Used to develop static flexibility

Question 13

Dynamic streaching

Answer 13

Muscle is moved through its range of motion (ROM) with controlled momentum, designed to emulate the expected movements you are about to perform

Question 14

Ballistic stretching

Answer 14

Involves using the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. Involves bouncing into or out of a stretched position. Potentially dangerous, so only appropriate in limited circumstances (e.g. ballet dancer)

Question 15

Proprioceptive neuromuscular facilitation

Answer 15

Advanced form of flexibility training involving the contraction and stretching of specific muscle groups
Should only be performed under the guidance of individuals as there is a risk of overstretching causing injury.

Question 16

Plyometrics training

Answer 16

Plyometrics is a training method designed to produce fast, powerful movements, and to improve the functions of the nervous system.The aim of plyometrics is to increase muscular power by first stretching a muscle & then contracting it in the shortest possible time.