Types of training Flashcards
Circuit
A series of exercise performed one after the other with the rest in between
Advantages and disadvantages of circuit training
Advantages
Exercises chosen can be simple or complex
Varied to suit fitness level
Can be specific
Easier to monitor an alter
Disadvantages
An appropriate amount of space is required
May need specialist equipment
Continuous training
Exercising for a sustained period of time without rest
Improve cardiovascular endurance
Example, running, walking, rowing and swimming
Advantages and disadvantages of continuous training
Advantages
Can be done with little to no equipment
Improve aerobic fitness
Running can be done virtually anywhere
Simple to do
Disadvantages
Can be boring and tedious
Can cause injury due to repetitive contractions
Can be time consuming
Does not always match demands of the sport
Fartlek training
Used to improve cardiovascular endurance
More varied than continuous training
It involves
The speed being altered throughout
The exercise has been incorporated into the activity
Running on different terrains
Altering the intensity
Interval training
Training method that incorporates periods of work followed by periods of rest
HIIT
High intensity, interval training
An exercise strategy, alternating pairs of shorts and tents, anaerobic exercise, with less intense recovery periods
Advantages and disadvantages of interval training (HIIT)
Advantages
Burn body, fat and calories quickly
Can be altered easily to suit the individual
Can be completed relatively quickly
Can improve anaerobic and aerobic energy systems
Disadvantages
Extreme work can lead to injury
High levels of motivation are needed
It can lead to dizziness and nausea
Plyometric training
Type of training as use to increase power
Typically, takes the form of bounding, hopping, or jumping
Can include the medicine for work
Static stretching
Stretching to the limit and holding the stretch isometrically
Advantages and disadvantages of static, stretching
Advantages
Increases flexibility
Can be done by virtually everyone
It is relatively safe
Disadvantages
Can be time consuming to stretch the whole body
Some muscles are easier stretching others
Overstretching can cause injury
Weight training
Involve the use of free weights resistance, machines, or any object which can safely be lifted
Includes reps and sets
Advantages and disadvantages of weight training
Advantages
Can be easily adapted for different fitness aims
Relevant to all sports
Relatively straightforward to carry out
Strength gains can occur
Disadvantages
Heavyweights can increase blood pressure
Injury can occur before it’s too heavy or incorrect technique is used
Calculator in one rep max requires high levels of motivation
