Training Methods

Question 1

Speed Training Methods

Answer 1

Accelerative Sprints
Hollow Sprints
Interval Sprints

Question 2

Aerobic Endurance Training Methods

Answer 2

Continuous Training
Fartlek Training
Interval Training

Question 3

Flexibility Training

Answer 3

Static Stretching
Ballistic Stretching
PNF (Proprioceptive Neuromuscular Facilitation)

Question 4

Strength, Muscular Endurance and Power Training Methods

Answer 4

Circuit Training
Free Weights
Plyometrics

Question 5

Accelerative Sprints

Answer 5

This is when the performer starts from standing and increases their speed up until they are at their maximum speed.
You can also use hill sprints and sleds in this type of training

Question 6

Hollow Sprints

Answer 6

This involves and series of sprints separated by a series of ‘hollow’ period of jogging or walking between each sprint

Question 7

Interval Sprints (Speed)

Answer 7

This involves exercising follow by a period of rest. The exercise periods will be short but intensity will be high, rest periods will be longer

Question 8

Continuous Training

Answer 8

This requires the performer to exercise at a steady pace and moderate intensity for a minimum of 30 minutes. Examples include jogging or cycling or 30 minutes

Question 9

Fartlek Training

Answer 9

Intensity is varied by running at different speeds or over different terrain, such as up and down hills. The training is continuous with no rest periods.
Equipment such as harnesses, weights and weighted backpacks can also be used

Question 10

Interval Training (Aerobic Endurance)

Answer 10

This involves exercising followed by rest periods. The exercise intervals are increased when working aerobic endurance with less or decreased rest intervals.

Question 11

Static Stretching

Answer 11

Stretching with no movement. There are two types:

• Active: when the performer applies internal force from another muscle group to create the stretch
• Passive: when the help of another person or object is used to create the stretch

Question 12

Ballistic Stretching

Answer 12

Fast, bouncy, jerky movements through the range of movement.

Question 13

Proprioceptive Neuromuscular Facilitation (PNF)

Answer 13

The performer stretches their muscle to the greatest range of their movement, then a partner helps them hold the muscle in an isometric (no movement) contraction for around 6-10 seconds. They then relax the muscle and the partner stretches the muscle further in a passive stretch.

Question 14

Circuit Training

Answer 14

This involves different stations or exercises that are all resistance based, such as using dumbbells, barbells or body weight. The stations or exercises are organised so that the performer uses different muscle groups at each station to avoid fatigue

Question 15

Free Weights

Answer 15

A free weight is one that is not attached to machinery - for example dumbbells and barbells
Repetitions (reps) - one complete movement
Sets - a group of repetitions
Strength - low reps and high weight (90% 1RM and 1-6 reps)
Endurance - High reps and low weight (50-60% 1RM and 20 reps)

Question 16

Plyometrics

Answer 16

It involves maximal lengthening followed by maximal shortening of muscle. Types of exercises include lunging, bounding, barrier hopping and jumping