training methods Flashcards
what is the anaerobic training target zone
80-90% of MHR
what is the aerobic training target zone
60-80% of MHR
how do you calculate MHR
220 - age
what is interval training
periods of work followed by periods of rest
give two advantages of interval training
no equipment needed, mix of aerobic and anaerobic exercise, easy to setup
give a disadvantage of interval training
can get boring
what is continuous training
taking part in physical activity for an extended period of time with no rest
what sport is continuous training suited for
long distance running
give an advantage and disadvantage of continuous training
doesn’t require expensive equipment / can get boring, doesn’t improve anaerobic fitness
what is fartlek training
fartlek - speed play - training at different intensities
give an advantage and a disadvantage of fartlek training
less boring, can be completed anywhere / needs an experienced performer, self motivation and good observation
what are plyometrics
strength training that can be used to improve power or muscular strength
give an advantage and a disadvantage of plyometrics
requires little or no equipment, short and high intensity workout / three day recovery between sessions, high strength levels required
how do you improve muscular strength
high weight and low reps
how do you improve muscular endurance
low weight and high reps
why are free weights more dangerous than machine weights
because they are moveable and can fall onto you unlike machine weights
give two advantages of weight resistance training
can be tailored to individual needs, includes a wide variety of exercises for all parts of you body
give two disadvantages of weight training
requires a lot of equipment and can be expensive, incorrect technique leads to injury, must have a spotter if you want to live heavy
what is circuit training
training that involves six to ten different exercises which can be completed one after the other
give two advantages of circuit training
creative and fun, match exercises to specific needs, large groups can train at once
give two disadvantages of circuit training
can take a while to set up, technique affected by fatigue
name two of the five fitness classes
bodypump, aerobics, pilates, yoga, spinning
what is bodypump fitness class
weight based class - improves strength of all major muscles
what is aerobics fitness class
involves participants completing rhythmic dance movements to set music - both low and high intensity
what is pilates fitness class
exercise system that develops strength and flexibility throughout the whole body
what is yoga fitness class
series of postures that develop strength and flexibility throughout the whole body
what is spinning fitness class
high intensity workout on stationary bikes
give two disadvantages of fitness classes
can be expensive, not tailored to individual needs, neglect the fit or very unfit
give two advantages of fitness classes
lots of variety, different and fun, good instructors challenge and motivate you, great way to meet new people
