training methods

Question 1

continuous training:

Answer 1

1) works on developing aerobic power
2) involves low intensity exercise for long periods of time without rest intervals e.g. jogging/swimming
3) develops stamina
4) places stress on aerobic system
5) improvements in the cardiovascular and respiration system = increases ability to take up, transport & use oxygen efficiently

Question 2

fartlek training:

Answer 2

1) pace of run varied to stress both aerobic and anaerobic energy systems through high intensity bursts of energy
2) more demanding type of training
3) improves stamina and recovery time
4) typical session lasts 40 mins - with high and low intensity ranges
5) individual can determine intensity and duration of training
6) offers more variety through anaerobic and aerobic work
7) beneficial to games players where demands of games are constantly changing

Question 3

what does a typical fartlek training session look like?

Answer 3

1) 10 mins jogging
2) 6 x 20 secs fast run & 80 secs slow jog recovery
3) 5 mins walking
4) run uphill for 1 min, jog down, repeat twice
5) 3 mins jogging
6) 2 mins walking

Question 4

interval training:

Answer 4

1) predominantly used by elite athletes to improve anaerobic power
2) periods of high intensity exercise followed by recovery periods
3) versatile training method as can be adapted to suit needs

Question 5

how to plan interval training:

Answer 5

take into account the following:
1) duration of work interval
2) intensity or speed of work interval
3) duration of recovery period
4) number of work intervals and recovery periods

Question 6

circuit training:

Answer 6

1) athlete performs series of exercises at ‘stations’
2) exercises include leg exercises/arm exercises/trunk exercises/cardiovascular exercise
3) circuits can be designed to cover any aspect of fitness but often used for general body conditioning & easily adapted to meet needs of activity

Question 7

how to plan circuit training:

Answer 7

1) decide on number & variety of stations/repetitions/time spent on each station/length of rest period
2) consider number of participants & their fitness levels & amount of time/space/equipment available
3) resistance used is athletes body weight
4) layout of each exercise should ensure that the same part of the body is not exercised continuously to allow for recovery

Question 8

weight training:

Answer 8

1) can be used by everyone to develop muscular strength
2) involves a series of resistance exercises through use of free weights or fixed weight machines
3) described in terms of sets or repetitions
4) repetition is the number of times you do a particular weight exercise
5) sets are the number of cycles of reps that are done

Question 9

how to plan for weight training:

Answer 9

1) determine the maximum amount of weight a performer can lift with one rep (1 rep max)
2) if maximum strength is the goal lift high weights with low reps
3) if muscular endurance is the goal lift low weights with high reps
4) choice of exercise should relate to muscle groups used in sport - both agonists and antagonists
5) exercises are classed into 4 groups: shoulders & arms/trunk & back/legs/all body exercises

Question 10

propriceptive neuromuscular facilitation (PNF)

Answer 10

1) an advanced stretching technique
2) form of passive stretching where stretch position is held by something other than agonist muscles e.g. wall
3) one of the most effective flexibility training for increasing movement
4) muscle is isometrically contracted for a period of at least 10 seconds - then relaxes and stretched again - going further a second time