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Excercise Physiology - Physical Education > Training Methods > Flashcards

Training Methods Flashcards

1
Q

What are the 7 training methods

A

HIIT
Interval
Continuous
Fartlek
Circuit
Weight
PNF

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2
Q

What does HIIT stand for

A

High intensity interval training

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3
Q

What does HIIT training involve

A

Short periods of intense anaerobic exercise with less intense periods of recovery

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4
Q

What can rest periods involve in HITT training

A

Either light work to keep heart rate elevated or complete rest

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5
Q

What components of fitness does HITT improve

A

Anaerobic power
Strength
Speed

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6
Q

Which athletes might use interval training

A

Boxers
Sprinters
Cross fit

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7
Q

How could you adapt HITT and interval training

A

Change duration of work interval
Change intensity and speed of work interval
Change duration of recovery period
Change the number of work intervals and recovery periods

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8
Q

Advantages of HITT and interval training

A

Can be done individually or in groups
Doesn’t require equipment
Can be done anywhere
Doesn’t require lots of time for it to be completed

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9
Q

Disadvantages of HITT and interval training

A

High intensity puts you at risk of injury
Not useful for endurance athletes
Lots of rest is needed after training due to DOMs from the high intensity
Not always sport specific

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10
Q

What does continuous training involve

A

Training with no rest periods or recovery intervals

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11
Q

What happens to the body as a result of continuous training? What does this allow

A

We see improvement in the cardiovascular and respiratory systems
This allows us to use O2 more effectively

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12
Q

Which athletes may use continuous training

A

Long distance/endurance athletes
Eg swimmers, runners, cyclists

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13
Q

How does continuous training make you fitter

A

Hypertrophy occurs
Performers network capillary increases
Performer has more red blood cells

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14
Q

What zone of MHR should a beginner work in? How does this differ as you improve

A

60%
As the performer improves, training intensity should be increased to 75/80% of MHR to keep improving

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15
Q

Advantages of continuous training

A

Sport specific for endurance athletes
Minimal equipment is needed
Can be completed anywhere
Con be done alone or in groups
It is easy to track your heart rate to ensure you are training at three correct intensity

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16
Q

Disadvantages of continuous training

A

Not sport specific for games players or anaerobic athletes
Can be tedious
Time consuming - must last at least 20 minutes
Injuries can occur

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17
Q

What does fartlek training involve? How long is a typical session

A

Changing intensity or speed bit constantly moving
Typical session is 40 minutes long

18
Q

Why is pace varied in fartlek training

A

To stress/train aerobic and anaerobic systems

19
Q

What components of fitness does fartlek training improve

A

Cardiovascular endurance
Muscular endurance
Speed

20
Q

Which athletes may use fartlek training

A

Games players who take part in activities requiring changes of pace or sudden burst
Eg netballer or a footballer

21
Q

Why is it vital to keep moving during fartlek training

A

To work both aerobic and anaerobic systems

22
Q

Advantages of fartlek training

A

Improves active recovery
Sport specific for games players
Less tedious than other methods such as continuous training

23
Q

Disadvantages of fartlek training

A

Time consuming
Risk of injury is higher due to constantly changing intensity
Could be considered not game realistic as it is done in a straight line with no change of direction

24
Q

What is circuit training

A

A sequence of exercises performed at a station
Usually around 8-15 stations lasting for around 1 minute

25
Q

What components of fitness does circuit training improve

A

Most, besides cardiovascular and muscular endurance because you’re only working for small amounts of time

26
Q

Why is circuit training so adaptable

A

Because you don’t need much equipment, it can be done anywhere and can be skill or fitness based

27
Q

What needs to be considered when designing a circuit

A

The number of participants
Equipment needed
Space and time
Level of fitness of the group
Number and variety of stations
Resistance (planning solutions for reasons why people may not want to participate)

28
Q

What are the advantages of circuit training

A

Can be done anywhere
Varied so isn’t tedious
Can be done alone or in a group
Can easily be made sport specific
Doesn’t always need equipment

29
Q

What are the disadvantages of circuit training

A

High intensity could cause fatigue or injury
Not useful for endurance

30
Q

What is weight training

A

Sets of reps using resistance exercises, machines weights or free weights

31
Q

What components of fitness can weight training improve? What can it aid

A

Power
Strength
Speed
Muscular endurance
It can aid rehabilitation after an injury

32
Q

What percentages do you need to work at to train strength and muscular endurance

A

Over 70% of 1RM trains maximal strength
Under 70% of 1RM trains muscular endurance

33
Q

Which athletes may use weight training

A

All athletes looking to develop strength

34
Q

Advantages of weight training

A

Aids rehabilitation after injury
Improves strength, power, ME and speed
Can be done at any time in groups or alone

35
Q

What are the disadvantages of weight training

A

There is a cost associated with going to the gym which could limit access
Could cause injury if not used properly
Might not be effective if not used to hit sport specific muscle groups

36
Q

What does PNF stand for

A

Proprioceptive neuromuscular facilitation

37
Q

What does PNF stretching involve

A

A form of passive stretching where the stretch is held by something other than the agonist muscle - usually a muscle
Muscle isometric ally contracts for at least 10 seconds before relaxing. It is then stretched again, usually further the 2nd time

38
Q

What components of fitness does it improve

A

Flexibility, range of motion

39
Q

What are the advantages of PNF

A

Improves ROM and flexibility
Can be done anywhere with no equipment
Helps with muscle rehabilitation

40
Q

What are the disadvantages of PNF

A

Must be done with another person
Could lead to overstretching
Must be able to trust the person stretching you - if not it could be uncomfortable

Excercise Physiology - Physical Education (9 decks)

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