training methods Flashcards
define training method
its different ways of training to make improvements in wanted areas of fitness.
name all 6 specific fitness components
continuous training, fartlek training, interval training, circuit training, resistance training, plyometrics
what is continuous training
continuous activity at sub maximal intensity for a minimum of 20 minutes without a break
continuous training requires an intensity of
70%-85% max heart rate
fitness components that continuous training improve
aerobic capacity and local muscular Endurance
when implementing continuous training you need to consider what formula
the FITT formula
what does FITT stand for
Frequency , intensity,time type
aerobic training zone is
70%-80& max HARTE RATE
how to work out MAX HR
220-age
example - if ur 16 ur max hr = 204 cause 220-16=204
interval training
a fixed pattern of periods of difficult exercise alternated with periods of rest or light activity.
interval training is used for
used to improve speed or train for sports that require a burst of speed eg foot akk, hockey
fartlek training
-its speed play
- continuous exercise, varying the intensity and type of exercise you are doing.
example of fartlek
running session of sprinting for 10 secs fast walking for 20 sec jogging for 1 min and repeat
advantages of fartlek training
easily adapted to suit the individuals level of fitness and sport,
its good for sport which requires change in pace
disadvantages in fartlek
easy to skip the hard bits and can be difficult to see how hard someone is trying
