Types of Training Flashcards
Continuous Training
-Method training that seeks to maintain or improve cardiovascular endurance (Whole body exercise 3-5 days per week)
-Features: -Stresses aerobic system -Steady rate with low intensity
Adaptations: - Heart gets bigger + stronger so more o2 to muscles
Example: - long distance running, cycling or swimming (30 mins to 2 hrs low intensity)
Continuous Training Advantages + Disadvantages
Advantages:
-Highly effective for long distance athletes
-Not much equipment needed
-Good cv fitness
Disadvantages:
-Can be boring
-Doesn’t improve anaerobic so doesnt improve speed
FARTLEK Training
-Often used to maintain or improve our aerobic endurance (usuallly 2-3 days per week)
-Features: -Speed, intenstiy and often terrain -Train both aerobic +anaerobic
Adaptations: -Can cause the body to adapt in a way that can better delay latic acid build up - increase in CV endurance.
Example: -Ideal for sports as it replicates effort of a player in a game situation (runnong,walk,sprint,jog)
FARTLEK Training Advantages + Disadvantages
Advantages:
-It is fun
-Easily adaptable for varying fitness levels
-Great for sports that require changes in speed
Disadvantages:
-Difficult to know how hard someone is trying
-Easier to skip harder parts
Interval Training
-A type of training which usually features distinct periods of work followed by periods of rest
Features: -Most popular forms of training anaerobic + aerobic endurance, -Adaptable to individual needs + sports,
Following must be taken into consideration when designing an interval training session:
<Duration
<Speed/intensity
<Number sets/repetitions
<Duration of rest periods
<Type of training used (aerobic/anaerobic)
Example: - Ideal for team sports such as football, hockey, rugby (sprint 30m, rest, repeat 5 times)
Interval Training Advantage + Disadvantage
Advantages:
-Quick+Easy to set up
-Mix aerobic + anaerobic exercise to replicate team games
Disadvantages:
-Can be boring
-Hard to keep going when fatigued
Circuit Training (Interval Training)
-A method of training that incorporates different stations to stress/overload different muscle groups
Features: -Exercise stations called a circuit, -Adaptable to any peformers sporting needs, -No two muscle groups should be worked on at two stations consecutively, incorporate skills as well as exercises, -Easily changed as individuals progress, 11-15 for circuit, Individuals can complete the circuits at the same time as each other
Examples: -Skipping-Pressups-Squats-Dips-rest-repeat
Circuit Training (Interval Training) Advantages + Disadvantages
Advantages:
-Quick + easy to set up
-Adjusted for certain sports
Disadvantages:
-Requires the participant to be motivated to get the most out of it
Weight Training
-A form of training that involves the use of resistance to overload muscle groups and face adaptations that grow muscle tissue (each major muscle should be trained 2/3 times a week)
Features: -Weighted exercises are peformed, [6-8 reps of a higher weight = musclar strength], [10-12 reps of a lower weight = musclar endurance], Muscle groups are overloaded/stressed forcing the body to adapt.
Adaptations: - With weight training with rest plus a good diet, over time, muscles will grow larger in size and collectively stronger
Weight Training Advantages + Disadvantages
-Advantages:
-Can be changed to suit different sports
-Can target specific muscle groups to strengthen
Disadvantages:
–Can cause muscle soreness
-Can cause injury if incorrect technique is used
-requires equipment
Plyometrics
-A form of training that involves rapid and repeated stretching and contracting of muscles designed to increase strength and power (usually 2/3 days a week)
Features: -Depth jumping, -Use to develop power+dynamic strength, -bouding, hopping and jumping
Example: -Any sport that involves sprinting, throwing, and jumping will benefit from training such as basketball, rguby and netball.
Plyometrics Advantages + Disadvantages
Advantages:
Easy to set up
Very effective in developing power
Disadvantages:
-Puts large amount of stress on the body
-Can cause injury if incorrect technique is used
HIIT Training
-Cardiorespitory training technique that alternates between speed and recovery intervals to increase overall intensity of a workout (2/3 days per week)
Features: -Training at high exertion peformed over 30sec-1min interval, -Higher the intensity, shorter the time interval (max heart rate = 220- Age), -Typically no longer than 30 mins, -Recovery intervals are shorter or equal to speed intervals
-Adaptations: Type of training will not only improve peformanc but also increase ability of your body to burn fat
HIIT Training advantages + disadvantages
Advantages:
-Intense+ short in duration
-Improves ability to burn fat
-Exercises can be chosen to suit the sport
Disadvantages:
-Can cause muscle soreness
-Can give participant injury if they have low fitness
