Training Methods

Question 1

Why are training methods important?

Answer 1

They improve different aspects of fitness, so you have to pick the correct one for you and your activity.

Question 2

What are the different methods of training?

Answer 2

Continuous 
Fartlek 
Interval 
Circuit 
Weight 
PNF

Question 3

What is continuous training?

Answer 3

Works on developing aerobic power.

It involves low-intensity exercise for long periods of time without rest intervals.

Question 4

What’s an example of continuous training?

Answer 4

Jogging
Swimming
Cycling

Question 5

How does continuous training help?

Answer 5

It develops stamina and places stress on the aerobic system.

As a result, improvements in the cardiovascular and respiratory systems take place which increases the ability to take up, transport and use oxygen more effectively.

Question 6

What is stamina?

Answer 6

The ability to exercise the whole body for long periods of time.

Question 7

What is fartlek training?

Answer 7

Means speed-play.

Similar to continuous training, however the pace varies.

Question 8

How does fartlek training help?

Answer 8

Stresses both the aerobic energy system due to its continuous nature and the anaerobic energy systems through high intensity bursts of exercise.
Improve stamina and recovery times.

Question 9

Who is fartlek training good for?

Answer 9

Games players because the demands of the game are constantly changing to aerobic and anaerobic respiration.

Question 10

What’s an example of fartlek training?

Answer 10

Varying the pace of a run by integrating sprints into the workout and following these with recovery runs in the form of flow jogs.
Can also vary the terrain - uphill and downhill.

Question 11

How long does a fartlek session last?

Answer 11

40 minutes with varying intensity.

Question 12

What is interval training?

Answer 12

A form of training in which periods or intervals of high-intensity work are followed with recovery periods.

Question 13

What does interval training help?

Answer 13

Mainly used to improve anaerobic power

Question 14

What should be taken into account when planning interval training?

Answer 14

Duration of the work interval
Intensity or speed of the work interval
Duration of the recovery period
Number of work intervals and recovery periods.

Question 15

What is circuit training?

Answer 15

The athlete performs a series of exercises at a set of ‘stations’.

Question 16

What should be considered when planning circuit training?

Answer 16

Number and variety of stations 
Number of repetitions
Time spent at each station 
Length of rest interval
Number of participants and fitness level
Amount of time, space and equipment available.

Question 17

How is a circuit designed?

Answer 17

Can cover any aspect of fitness but tends to be used for general body conditioning and is easily adapted to meet the needs of an activity.

Should ensure the same body part isn’t being exercised continuously to allow for recovery.

Question 18

What resistance is used for circuit training?

Answer 18

The athletes body weight.

Question 19

What is weight training?

Answer 19

Involves doing a series of resistance exercises through the use of free weights or fixed weight machines that tend to described in terms of sets and repetitions.

Question 20

What are sets?

Answer 20

The number of cycles of repetitions

Question 21

What are reps?

Answer 21

The number of times you do an exercise.

Question 22

What is a 1 rep max?

Answer 22

The maximum amount a performer can lift in one repetition.

Question 23

Why is a 1RM important?

Answer 23

Need to have a starting level before programme can be designed

Question 24

How do programmes vary the goals of maximum strength and musclar endurance?

Answer 24

Max - lift heavy weights with low reps
E.g - 4-5 sets of 2-6 reps at 80-100% 1RM.

Endurance - lighter weights with high reps
E.g - 3 sets of 10 reps at 50% of 1RM.

Question 25

What is PNF?

Answer 25

Proprioceptive neuromuscular facilitation, which is an advanced stretching technique.

A form of passive stretching where the stretch position is held by something other than the agonist muscle, for example a partner.

Question 26

What does PNF do?

Answer 26

Increases range of movement

Question 27

How does PNF work?

Answer 27

The muscle is isometrically contracted for a period of at least 10 seconds.
It then relaxes and is stretched again, usually going further a second time.