Training Methods

Question 1

There are 5 training methods:

Answer 1

Continuous
Fartlek
Interval
Weight
Circuit

Question 2

Description of continuous is…

Answer 2

Low intensity exercise that uses large muscle groups
Intensity 60-85% HRmax
Duration 30mins - 2hours

Question 3

Major components of continuous:

Answer 3

Cardiorespiratory endurance

Muscular endurance

Question 4

Example of a session of continuous:

Answer 4

5-10k runs at 65% HRmax

Paula Radcliffe

Question 5

Advantages of continuous:

Answer 5

Time-efficient
Routine programmes (easy to follow)
Less chance of injury due to lower intensities

Question 6

Disadvantages of continuous:

Answer 6

Monotonous
Athletes may need to train at higher intensities
May not be specific to some activities (team sports)

Question 7

Description of fartlek:

Answer 7

Continuous training where intensity or speed vary throughout session (sprinting-walking)
Develops both aerobic and anaerobic fitness
Ideal for games players

Question 8

Major components of fartlek:

Answer 8

Cardiorespiratory endurance
Muscular endurance
Speed

Question 9

Example of fartlek

Answer 9

Jog at 60% HRmax 15 mins
Sprint x 50m: jog x 150m
Repeat 10 times
Walk for 90s
Jog at 70% HRmax 5 mins 
Sprint x 200m 

E.g. Aaron Lennon (football)

Question 10

Advantages of fartlek

Answer 10

Adds variety of pace

Higher intensities can be achieved than in continuous training

Question 11

Disadvantages of fartlek

Answer 11

Not specific to all sports

Higher intensities may increase injury risk

Question 12

Interval training splits into 3 parts:

Answer 12

Sprint
Anaerobic
Aerobic

Question 13

Description of interval:

Answer 13

Intermittent training regime that involves periods of alternating exercise and rest
Used in athletics and swimming
Versatile - many variables can be altered: 
Distance of work period
Intensity of work period
Number of sets
Number of reps
Duration of rest period

Question 14

Major components of sprint:

Answer 14

Speed

Power

Question 15

Major components of anaerobic:

Answer 15

Speed
Power
Muscular endurance

Question 16

Major components of aerobic:

Answer 16

Cardiorespiratory endurance

Muscular endurance

Question 17

Example of sprint:

Answer 17

3 sets x 10 reps x 30m sprints
5 mins rest between sets

100m sprint Jason gardener

Question 18

Example of anaerobic:

Answer 18

2 sets x 4 reps x 300m runs
(90 secs rest, work relief)

Chris hoy

Question 19

Example of aerobic:

Answer 19

3 x 1000m runs
Work:relief ration = 1:1/5

Mo farah

Question 20

Advantages of interval:

Answer 20

Adds variety of pace and duration of work periods
Can be sport specific
Training at higher intensities leads to significant adaptation

Question 21

Disadvantages of interval:

Answer 21

Requires a measured work distance or timed duration
Resting periods need to be timed
More recovery time may be ended we compared to continuous training

Question 22

Description of weight training:

Answer 22

Intermittent training method that uses free weights or resistance machines to overload the body
The resistance is determined by working as a percentage of your 1 rep max.
Session is divided into sets and repetitions which can be manipulated to stress the required aspect of strength

Question 23

Major components of weight:

Answer 23

Maximum strength
Power
Muscular endurance

Question 24

Example of weight:

Answer 24

Max strength : heavy weight low reps - 5 sets x 6 reps x 85% 1RM

Elastic strength (rapid contractions)
3 sets x 12 reps x 75% 1RM

Strength endurance
Light weights high reps
3 sets x 20 reps x 50% 1RM

Question 25

Advantages of weight:

Answer 25

Best method to improve all types of strength and power

Some actions can replicate sporting movements

Question 26

Disadvantages of weight:

Answer 26

Greater risk of injury due to higher intensities
Specialised equipment is needed
Requires some knowledge of appropriate technique to ensure maximum development of the target muscle
More recovery time may be needed when compared to continuous training

Question 27

Description of circuit training:

Answer 27

General conditioning activity in which a series of exercises are used to work different muscle groups
Can be made activity/game specific

Question 28

Major components of circuit:

Answer 28

Muscular endurance

Cardio respiratory endurance

Question 29

Example of circuit:

Answer 29

8 exercises x 30 seconds

Question 30

Advantages of circuit:

Answer 30

Large numbers can perform at once
Can be tailored to
Meet the needs of particular sports
Can develop a number of components

Question 31

Disadvantages of circuit:

Answer 31

Need access to large equipment and large facility
Does not provide maximal improvements in strength or cv fitness
General circuits may not meet the needs of some activitiws

Question 32

Description of plyometrics:

Answer 32

Involves an eccentric muscle contraction followed immediate by a concentric contraction