Training Methods Flashcards
What do the training methods do?
Improve the components of fitness
What are the different training methods?
Weight
Continuous
Fartlek
Interval
Plyometrics
Circuit
Mobility/flexibility
What does weight training improve?
Strength
Power
Muscular endurance
What does weight training involve?
A range of muscle specific resistance exercises
How can you vary the intensity of weight training?
% of 1RM
Adjusting the number of sets/reps
Adjusting the rest time between sets
What does continuous training improve?
Aerobic capacity
What does continuous training involve?
20 minutes + of low intensity, whole body exercises
How can you vary the intensity of continuous training?
Working in different heart rate zones
Rate of perceived extortion
What does fartlek training improve?
Aerobic capacity
What does fartlek training involve?
Working at different speeds/intensities, blends continuous with interval training by intermixing periods of fast and slowness
How can the intensity of fartlek training change?
Time advocated to fast or slow sections
Gradient
What does circuit training involve?
Range of muscle groups or sports specific exercises carries out at stations
How can the intensity of circuit training change?
Time at each station
Rest between stations
Reps at each station
What does interval training Improve?
Aerobic capacity
Speed
Power
Agility
Strength
What does interval training involve?
Repeated periods of high intensity exercises followed by rest and recovery
How can the intensity of interval training be changed?
Intensity of work periods
Duration of work periods
Recovery time
Type of exercise
What does plyometrics improve?
Power
Muscular strength
What does plyometrics involve?
Eccentric - pre stretch
Amortisation
Concentric contraction
How can the intensity of plyometrics be changed?
Increasing sets/reps or reducing rest/recovery
