Training Methods Flashcards
How does continuous training work and what are some pros/cons of this method
Constant, steady exercise for at least 20 minutes, it improves cardiovascular endurance and muscle endurance
Aerobic training zone, overload includes increasing duration, distance, speed, or frequency
Advantages are that it is easy to do, the lack of rest simulates sports where you must play for long periods of time
Disadvantages are that it doesn’t improve anaerobic fitness, it can become boring, and it can lead to injury
What is fartlek training and what are some pros/cons of this method
Continuous training involving changes in pace, it trains cardiovascular endurance and muscular endurance
Overload is ensured through increasing time, distance, or terrain
Advantages are that it is adaptable and can be tailored to your specific sport
Disadvantages are that frequency changes to intensity make it hard to structure, monitor progress and makes it easy to skip the intense parts of the training
What is interval training and what are some pros/cons of this method
Patterns of HIIT and low-intensity exercise or rest, it improves both cardiovascular endurance, muscular endurance, and the HIIT sections can even improve speed
Overload can occur through increasing the duration of the HIIT intervals
Advantages are that it easily adapted to improve aerobic or anaerobic fitness zones
Disadvantages are that is is exhausting, making it hard to push yourself as well as there being a risk of injury
What is weight training and what are some pros/cons of this method
Involves using your muscles against a resistance e.g. weights, elastic ropes, and your body weight
It can be used to develop strength and muscular endurance
It’s anaerobic training so is good for improving performance in anaerobic activities such as sprinting
Advantages are that it is easily adapted and many exercises require little or no equipment
Disadvantages are that it puts muscles under high stress so can leave them sore afterwards, and if technique is poor, it can be dangerous
What is circuit training and what are some pros/cons of this method
6-10 stations with a specific exercise for a set amount of time at each station
Overload can be achieved through increasing repetitions or completing the circuit more quickly
Advantages are that variety keeps training interesting while also allowing you to control the areas of fitness you improve
Disadvantages are that it takes a lot of time to setup as well as a lot of equipment
What is plyometric training and what are some pros/cons of this method
Series of jumping movements that improve power
It reduces the time taken between muscle lengthening and muscle shortening
Advantages are that is is the only form of training that directly targets power
Disadvantages are that is is very demanding and if you are not fit enough to do it, you are at great risk of getting injured
What is high-altitude training and what are some pros/cons of this method
It increasing red blood cell supply due to training at long distances above sea level
Advantages are that it improves cardiovascular endurance and muscular endurance which helps endurance athletes
Disadvantages are that the effects only last a few weeks, it is very expensive to move to mountainous regions, it is not suited for anaerobic athletes, and the risk of altitude sickness
What is static stretching and what some pros/cons of this method
Gradual stretching of a muscle and holding it in that position
Hold stretches for at least 30 seconds
Active = you use your own muscles to hold the stretch positions
Passive = you use someone else or a piece of equipment to hold the stretch positions Passive
Advantages are that it improves flexibility, almost everyone can do it with little previous training, and that it increase the range of movement at a joint
Disadvantages are that poor technique can lead to overstretching and injury, as well as it only being effective for stretching certain muscle groups
What should a performer do during the pre-season
Preparation
They should focus on general fitness and developing specific components of fitness and skills they need to compete
What should a performer do during the competition season
Maintain their current levels of fitness and continue to develop specific skills to improve their performance
They should avoid overtraining to reduce risk of fatigue
What should a performer do during the post-season
The performer should rest and relax to allow their body to recover
Light aerobic training is done to maintain general fitness e.g. swimming, cycling, or running
