Training methods Flashcards
What are the 10 Fitness training methods?
Continuous, interval, fartlek, circuit, weight/resistance, flexibility, plyometrics, speed, swiss ball & core strength
Continuous Training:
Long slow distance training: involves continuous activity that last for min 20minutes.
Ex swimming, cycling & distance running
B = attain steady state quicker, decrease accumulation of LA, Quick recovery
W/R ratio= 1:1
HR= 70-85%
Fartlek Training:
A combination of continuous activity with brief bursts of intense work at regular intervals throughout.(Trains aerobic+ anaerobic)
Ex steady state running with random sprint, or hill running added.
Training the INTENSITY and TYPE varies.. by changing the PACE, TERRAIN(environment) and STYLE of training.
B = rapid fitness gains, excellent training methods for game players who need the ability to change pace during an activity.
W/R =
HR =
Interval Training:
Can be used for both aerobic and anaerobic training. The periods of rest are determined by the periods of work
B = increased aerobic and anaerobic fitness
Ex 4min, 75-85% max HR, 3r ✖️ 2, W/R 1:1 (4mins) 4-5 weekly
8-25secs, 85% max HR, 4r ✖️2, W/R 1:3 (75secs) 3 weekly
3-8 secs, 95-100% max HR, 8r ✖️3, W/R 1:5 (40 secs) 3 weekly
Circuit training:
A sequenced performance of exercises at different activity stations, often combining both continuous and resistance training. 8-12 stations
Ex: Fixed-load circuit.. reps for each station are specific (20 push-ups)
Fixed-time circuit.. complete as many reps possible in given time
B = inexpensive, several fitness components worked, large groups
W/R =
HR =
Resistance training:
Training of specific muscle groups at different loads, determining the duration of the performance.
B = weight management and increased muscle-to-fat ratio, improved muscle strength and endurance
Ex Free weights(isotonic): Dumbbells, barbless, dynamic movement
Fixed resistance (isometric): hold fixed position while muscle contract
Isokinetic: machinery
Strength: 60-70%, 8-12r ✖️1-3, 2-3min rest
Hypertrophy: 70-85%, 8-12r ✖️1-3, 1-2min rest
Power: 30-60%, 3-6r ✖️1-3, 2-3min rest
Endurance: 40-60%, 15-25r ✖️1-3, 1min rest
Plyometrics training:
Typically some using the lower body. Develops muscular power from a stretch reflex.
Ex- skipping, squat jumps onto platforms, throwing ball
B = develops power, replicates game movements
W/R = 1:4
HR =
Speed training:
Uses other training methods and requires rehearsal of the neural pathways. Dependant on stride frequency and stride length.
Ex- ladder work, plyometrics, downhill running.
W/R = 1:5 HR = 95-100%
Flexibility training:
Training that improves the range of motion at each joint, allowing maximum performance in an athletes sport.
Static: stretching slowly as far as you can, then holding for several secs (non-locomotor)
Dynamic: stretching muscles in motions you perform in competition (locomotor)
PNF- a joint is moved out of its range of motion until resistance is experienced. Isometric contraction for 10secs
B = Enhance speed, strength and power, injury reduction
