Training Methods

Question 1

Continuous training

Answer 1

• Develops aerobic power. Low intensity high duration without rest - jogging swimming, cycling.
  -Develops Stamina (ability to exercise for long periods of time) and places stress on the aerobic system.
  Therefore improves cardiovascular and respiratory systems, increasing the ability to take up, transport and use more oxygen efficiently.

Question 2

Fartlek training

Answer 2

Method of continuous training where pace is varied to stress the aerobic and anaerobic systems. Lasts around 40 minutes, ranging from low to high intensity.

• Improves stamina and recovery times.
• Beneficial to games players where demands of the game are constantly changing.
• Sprints and joggs as well as uphill and downhill work.

Question 3

Interval Training

Answer 3

Used by elite athletes to improve anaerobic power.
-Uses periods of high intensity work followed by recovery periods. - versatile method of training - adapted to meet a variety of anaerobic needs.
Takes into account:
- Duration of work interval
- intensity of work interval
- Duration of rest interval
- Number of work and rest intervals

Question 4

Circuit Training

Answer 4

Series of stations doing different exercises, including arm work, leg work, trunk work and cardiovascular exercise.
IMPORTANT TO CONSIDER:
- Number of stations
- Number of repetitions / time at station
- Length of the rest interval
- Number of participants
- Participants level of fitness
- Space and time available
- Resistance / weight used (body weight)

Question 5

Weight Training

Answer 5

Develops muscular strength. Resistance exercises using free weights and fixed machine weights in sets and repetitions.
Repetition- number of times you do a particular weight
Set- number of cycles of repetitions

Question 6

1 rep max (1RM)

Answer 6

The maximum amount a performer can lift in one repetition.

Max strength - high weight low reps (4/5 sets and 2-6 reps) Muscular endurance - low weight high reps (3x10 reps)

Question 7

What should the choice of exercise relate to and what are the exercises usually used?

Answer 7

Choice of exercise should relate to muscle groups used in sport, both against and antagonists.
Exercises are classed into 4 groups:
- Shoulder and arms - Bicep curl, bench press, pull-downs
- Trunk and back - sit ups, back hyper-extensions
- Legs - squats, calf raises, leg press
- All body exercises - power clean, snatch, dead lift.

Question 8

PNF (Proprioceptive neuromuscular facilitation)

Answer 8

Advanced stretching technique.
Passive stretching where it is held by a partner or wall (something other than the agonist muscle)
Whole muscle is isometrically contracted for at least 10 seconds. It is then relaxed and stretched again usually going further than before.