Training Methods

Question 1

Flexibility

Answer 1

Intensity and Duration- Aerobic
Component- Flexibility

Static stretching
Dynamic stretching
PNF (proprioceptive neuromuscular facilitation)

Question 2

Weight resistance (muscular strength)

Answer 2

Intensity and Duration-
8-12 reps
70-80%1RM

Muscular Strength

Question 3

Weight resistance muscular power

Answer 3

Intensity and duration-
3-6 reps
30-60%1RM
Performed Quickly

Muscular power

Question 4

Weight resistance muscular endurance

Answer 4

Intensity and duration-
15-25 reps
40-60% 1RM

Muscular endurance

Question 5

Short interval

Answer 5

ATP CP System 
W:R- 1:5 or 1:6
Intensity- maximal 
Time- 5-15 secs 
Recommended rest- 15/20 secs to 1 min

95% HRMax
Maximal Sprinting

Component- Anaerobic capacity & speed

Question 6

Fartlek

Answer 6

Combines continuous work with a burst of speed and lower intensity activities

70-95% HRMax
Min 20 mins

Component- aerobic power

Question 7

Continuous

Answer 7

Involves running, swimming, cycling etc… non stop for a period of time

70-85% HRMax
Min 20 mins

Component- aerobic power

Question 8

Plyometrics

Answer 8

A rapid eccentric contraction (stored elastic energy) produces a stretch reflex followed by a rapid concentric contraction

100% maximal
Explosive
Rapid
75-150 touches

Component- muscular power, anaerobic capacity & speed

Question 9

Circuit

Answer 9

Athletes rotate through different activity stations (usually 8-12)

Intensity matches fitness component
70-85% HRMax - aerobic
85%+ - anaerobic

Components

• aerobic power
• Anaerobic capacity
• muscular endurance
• muscular power
• muscular strength
• speed
• flexibility

Question 10

Intermediate interval

Answer 10

Anaerobic glycolysis 
W:R- 1:3 or 1:4
Intensity- 85% HRMax
Time- 15secs to 1 min
Recommended rest- 45 seconds to 2-3 minutes 

Above 85%

Components- anaerobic capacity, speed & muscular endurance

Question 11

Long interval

Answer 11

Aerobic energy system 
W:R- 1:1 or 1:2 or 2:1
Intensity- 75-85% HRMax
Time- 1-4 minutes 
Recommended rest- 1-4 mins (same as work period)

Question 12

High intensity Interval Training (HIIT)

Answer 12

Periods of short, high intensity work followed by periods of lower intensity recovery.

W:R- 1:1 or 1:2
Intensity- 85-95% HRMax for hard efforts
Time- 1-4 mins
Recommended low intensity- 1-4 mins

70-95% HRMax

Components- aerobic power, anaerobic capacity