Training Methods

Question 1

4 considerations for warm ups

Answer 1

Warm-ups should last for 5-10mins
Must include a series of movement that build from low to moderate intensity.
Must include dynamic (moving) stretches
The warm-up should be specific to the physical activity that will follow.

Question 2

3 considerations for cool downs

Answer 2

Cool-down should last for 5-10 minutes
Gradually decreasing the intensity of the physical work
Static stretching during the cool down helps increase flexibility and may reduce muscle stiffness and soreness.

Question 3

why is a warm-up important

Answer 3

reduce chance of injury, makes warm-up for effective

Question 4

why is a cool-down important

Answer 4

If you suddenly stop strenuous physical work, blood may pool in the extremities of your body causing dizziness or faintness.

Question 5

Continuous Training

Answer 5

improve aerobic power or muscular endurance
constant rate about 60-75%Max HR for a long duration without rest
like walking, jogging, bike riding or swimming,

Question 6

Fartlek Training

Answer 6

improve aerobic power or muscular endurance
continuous moderate work with bursts of
high-intensity exercise
like Cycling at 50RPM for 1km and then 120RPM for 500m for 15km.

Question 7

Interval Training

Answer 7

improve aerobic power or muscular endurance
period of work (high intensity) followed by a period of rest & repeat.
include running, swimming, rowing and cycling

Question 8

Circuit Training

Answer 8

develop all fitness components including muscular strength, power & endurance, aerobic power & flexibility
designed to include many types of activities and stations

Question 9

Resistance Training

Answer 9

increases muscle strength by making your muscles work against a weight or force.
include using free weights, weight machines, resistance bands and your own body weight.