Training Methods Flashcards
What are the 7 training methods
HIIT
Interval
Continuous
Fartlek
Circuit
Weight
PNF
What does HIIT stand for
High intensity interval training
What does HIIT training involve
Short periods of intense anaerobic exercise with less intense periods of recovery
What can rest periods involve in HITT training
Either light work to keep heart rate elevated or complete rest
What components of fitness does HITT improve
Anaerobic power
Strength
Speed
Which athletes might use interval training
Boxers
Sprinters
Cross fit
How could you adapt HITT and interval training
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
Advantages of HITT and interval training
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
Disadvantages of HITT and interval training
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
What does continuous training involve
Training with no rest periods or recovery intervals
What happens to the body as a result of continuous training? What does this allow
We see improvement in the cardiovascular and respiratory systems
This allows us to use O2 more effectively
Which athletes may use continuous training
Long distance/endurance athletes
Eg swimmers, runners, cyclists
How does continuous training make you fitter
Hypertrophy occurs
Performers network capillary increases
Performer has more red blood cells
What zone of MHR should a beginner work in? How does this differ as you improve
60%
As the performer improves, training intensity should be increased to 75/80% of MHR to keep improving
Advantages of continuous training
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
Disadvantages of continuous training
Not sport specific for games players or anaerobic athletes
Can be tedious
Time consuming - must last at least 20 minutes
Injuries can occur
What does fartlek training involve? How long is a typical session
Changing intensity or speed bit constantly moving
Typical session is 40 minutes long
Why is pace varied in fartlek training
To stress/train aerobic and anaerobic systems
What components of fitness does fartlek training improve
Cardiovascular endurance
Muscular endurance
Speed
Which athletes may use fartlek training
Games players who take part in activities requiring changes of pace or sudden burst
Eg netballer or a footballer
Why is it vital to keep moving during fartlek training
To work both aerobic and anaerobic systems
Advantages of fartlek training
Improves active recovery
Sport specific for games players
Less tedious than other methods such as continuous training
Disadvantages of fartlek training
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
What is circuit training
A sequence of exercises performed at a station
Usually around 8-15 stations lasting for around 1 minute
What components of fitness does circuit training improve
Most, besides cardiovascular and muscular endurance because you’re only working for small amounts of time
Why is circuit training so adaptable
Because you don’t need much equipment, it can be done anywhere and can be skill or fitness based
What needs to be considered when designing a circuit
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)
What are the advantages of circuit training
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
What are the disadvantages of circuit training
High intensity could cause fatigue or injury
Not useful for endurance
What is weight training
Sets of reps using resistance exercises, machines weights or free weights
What components of fitness can weight training improve? What can it aid
Power
Strength
Speed
Muscular endurance
It can aid rehabilitation after an injury
What percentages do you need to work at to train strength and muscular endurance
Over 70% of 1RM trains maximal strength
Under 70% of 1RM trains muscular endurance
Which athletes may use weight training
All athletes looking to develop strength
Advantages of weight training
Aids rehabilitation after injury
Improves strength, power, ME and speed
Can be done at any time in groups or alone
What are the disadvantages of weight training
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
What does PNF stand for
Proprioceptive neuromuscular facilitation
What does PNF stretching involve
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
What components of fitness does it improve
Flexibility, range of motion
What are the advantages of PNF
Improves ROM and flexibility
Can be done anywhere with no equipment
Helps with muscle rehabilitation
What are the disadvantages of PNF
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
