Training Methods

Question 1

Fartlek training

Answer 1

• A varied, continuous training method,with both speed and endurance
• It involves both changes in intensity and type of exercise without stopping. (E.g. Jog for 10 seconds, walk for 10 seconds, 75% run for 10 seconds, sprint for 10 seconds)
• It is a mix of both aerobic and anaerobic activity, so ideal for sports with varied paces, E.G. Basketball, midfield in football
• Can be changed to suit individual or activity, good for invasion sports

Question 2

Plyometric training

Answer 2

• Anaerobic training method
• Training which normally involves: bounding, hopping and jumping to improve explosive strength and power.
• Muscles have to work concentrically when jumping up and eccentrically when landing
• improves the speed in which muscles shorten
• if muscles have previously been (________), then they tend to (______) more (______) when (_____)
• muscles should be warmed up and stretched thoroughly before training

Question 3

Flexibility training

Answer 3

Flexibility training uses various stretches to improve flexibility. There are 3 main types of stretching:

• Static: gradually stretching a muscle then holding the position for about 8-10 seconds. In active static stretches, you use your own muscle to hold the stretch, whilst passive you use someone else or equipment to hold the position
• Dynamic: slowly increase the range of movement that stretches the muscle E.G. Swung in one leg forwards and backwards, making it swing higher each time.
• Proprioceptive Neuromuscular Facilitation (PNF): you need to contract the muscle before you stretch it. An external helper will either push or pull the limb to stretch the muscle further. This is common in gymnastics training.
  - gymnastics, synchronised swimmer, goal keeper, karate

Question 4

Interval training

Answer 4

• fixed patterns or high intensity and low intensity exercise. Therefore it can be classed as both aerobic and anaerobic training ( more anaerobic than aerobic).
• intervals of work followed by intervals of rest, E.G. It could be short sprints followed by a walk back to the start and repeat the process.
• good for team sports like rugby where it can replicate phases of the game
• Can be suited to either aerobic or anaerobic training by simply adjusting the intensity of the intervals.
  E.G. Rugby(wingers), Mo Farah (sprint finish), Usain Bolt

Question 5

Circuit training

Answer 5

• Normally compromises of 6-10 activities completed on each station
• each station has a specific exercise for a set amount of time before moving into the next station. You will
  normally have a rest period between each station.
• All of the exercises are different which can make the training method more interesting
• Circuit training can be easily adapted to suit the individuals needs. A circuit can quite often include weight training of aerobic training but can be suited to all need (E.G. design a circuit for muscular endurance, strength, cardiovascular endurance)
• A weakness is that I can take time to set up. E.G. Basketball (skills) circuit, weight training circuit etc

Question 6

Weight training

Answer 6

• Resistance training to improve power and strength
• Weight training involves a number of repetitions (each completed movements) and sets (groups of reps)
• You can also improve by increasing the amount of weight you lift
• weight training can improve both muscular strength and endurance
• Weight training is a type of anaerobic training and is good for sports that require speed or power E.G. Boxer, swimmer, weight lifter, rugby(forward)

Question 7

Continuous training

Answer 7

• mainly aerobic
• normally running, cycling or swimming at a constant rate for a long period of time (30 min+)
• heart rate is normally between 60%-80%
• Improves your cardiovascular and muscular endurance
• best way to burn off fat (60% MHR)
• ideal training for long distance events

Sportsmen examples:

• Mo Farah
• Rebecca Addlington