Training Methods Flashcards
There are 5 training methods:
Continuous Fartlek Interval Weight Circuit
Description of continuous is…
Low intensity exercise that uses large muscle groups
Intensity 60-85% HRmax
Duration 30mins - 2hours
Major components of continuous:
Cardiorespiratory endurance
Muscular endurance
Example of a session of continuous:
5-10k runs at 65% HRmax
Paula Radcliffe
Advantages of continuous:
Time-efficient Routine programmes (easy to follow) Less chance of injury due to lower intensities
Disadvantages of continuous:
Monotonous
Athletes may need to train at higher intensities
May not be specific to some activities (team sports)
Description of fartlek:
Continuous training where intensity or speed vary throughout session (sprinting-walking)
Develops both aerobic and anaerobic fitness
Ideal for games players
Major components of fartlek:
Cardiorespiratory endurance
Muscular endurance
Speed
Example of fartlek
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)
Advantages of fartlek
Adds variety of pace
Higher intensities can be achieved than in continuous training
Disadvantages of fartlek
Not specific to all sports
Higher intensities may increase injury risk
Interval training splits into 3 parts:
Sprint
Anaerobic
Aerobic
Description of interval:
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
Major components of sprint:
Speed
Power
Major components of anaerobic:
Speed
Power
Muscular endurance
Major components of aerobic:
Cardiorespiratory endurance
Muscular endurance
Example of sprint:
3 sets x 10 reps x 30m sprints
5 mins rest between sets
100m sprint Jason gardener
Example of anaerobic:
2 sets x 4 reps x 300m runs
(90 secs rest, work relief)
Chris hoy
Example of aerobic:
3 x 1000m runs
Work:relief ration = 1:1/5
Mo farah
Advantages of interval:
Adds variety of pace and duration of work periods
Can be sport specific
Training at higher intensities leads to significant adaptation
Disadvantages of interval:
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
Description of weight training:
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
Major components of weight:
Maximum strength
Power
Muscular endurance
Example of weight:
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
Advantages of weight:
Best method to improve all types of strength and power
Some actions can replicate sporting movements
Disadvantages of weight:
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
Description of circuit training:
General conditioning activity in which a series of exercises are used to work different muscle groups
Can be made activity/game specific
Major components of circuit:
Muscular endurance
Cardio respiratory endurance
Example of circuit:
8 exercises x 30 seconds
Advantages of circuit:
Large numbers can perform at once
Can be tailored to
Meet the needs of particular sports
Can develop a number of components
Disadvantages of circuit:
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
Description of plyometrics:
Involves an eccentric muscle contraction followed immediate by a concentric contraction
