Training methods

Question 1

continuous training

Answer 1

• no breaks or rests
• helps develop aerobic capacity
• session should be duration of 20+ mins
• adjusting pace or effort of activity can vary the intensity (between 60-75% max HR) from long slow distance training to high-intensity
• frequency of sessions should be at least 3 times per week to benefit from aerobic from aerobic adaptions

Question 2

fartlek training (Swedish)

Answer 2

speed play is a form of continuous training during the speed or intensity of the activity is varied so that both aerobic and anaerobic energy systems and recovery can be stressed

Question 3

weight training

Answer 3

• free weights, assistant weights, body weights
• form of interval training and can be used to develop or stress several components of fitness such as strength and strength endurance depending on the resistance
• number of reputations, sets and rest relief

Question 4

what is a synergist

Answer 4

muscles that work together

Question 5

weight training exercise examples

Answer 5

4 groups:
1) shoulder + arms: bench press, pull downs , curls
2) trunk + back: back hypertension, sit-ups
3) legs: squats, leg press, calf raises
4) all body exersices: power clean, snatch and dead lift

Question 6

circuit training

Answer 6

• type of interval training, providing all round body fitness. characterized by a number of exercises or stations performed in successively
• training is normally organised to work for a set time period at each station

Question 7

plyometric training

Answer 7

• a type of power training involved eccentric-to-concentric actions. effort designed to improve elasticity, strength and power
• muscle performs and eccentric contraction preformed quickly, loaded agonist muscle strengthen slightly and stretched.
• increases bone density
  (reduces risk of osteoporosis)

Question 8

examples of plyometric training

Answer 8

jumping
power

Question 9

flexibility training

Answer 9

• aim to improve the range of motion over which means muscles can act and joints can appreciate
• works on stress-overload principle by forcing the contractile tissue such as muscle tissue to operate at full stretch
• mobility best done at the end of anaerobic training session, during cool down as the muscular system is usually more relaxed at this time
  -muscle temp higher than during the warm -up