Types Of Training

Question 1

What are the six training methods?

Answer 1

Interval 
Continuous 
Fartlek 
Circuit 
Weight 
Cross

Question 2

What is interval training?

Answer 2

High intensity periods of work followed by defined periods of rest.

Question 3

What is an advantage of interval training?

Answer 3

It improves speed and cardio fitness

Rest period allows recovery

Takes place over short periods of time

Question 4

What is continuous training?

Answer 4

Steady training of a low intensity with no rest periods

Question 5

What are the advantages of continuous training?

Answer 5

Increases cardiovascular fitness
It is cheap
Can be done individually or in group
Can be adapted

Question 6

What is Fartlek training?

Answer 6

Combination of fast and slow running
Periods of work followed by lighter work or rest
May include hills

Question 7

What are the advantages of Fartlek training?

Answer 7

Can take place away from track
Can include hill work
Programmes can be flexible

Question 8

What is circuit training?

Answer 8

Involves a number of exercises to improve muscle endurance and fitness

Question 9

What are the advantages of circuit training?

Answer 9

Included both aerobic and anaerobic activities

Can combines health and skill components in one session

Question 10

What is weight training?

Answer 10

Uses progressive resistance either how much weight or how many times

Question 11

What are the advantages of weight training?

Answer 11

Can improve muscular strength and muscular endurance

Easy to monitor progress

Variety of exercises

Question 12

What is cross Training?

Answer 12

a combination of training methods

Question 13

What are the advantages of cross training?

Answer 13

Makes training more interesting(variety)

Training adapted depending on weather

Certain muscle groups can be rested

Question 14

What are the three sections of a training session?

Answer 14

Warm up
Main activity
Cool down

Question 15

What is the point of a warm up?

Answer 15

It raises body temperature and heart rate to increase exchange of oxygen

Prevents injured
Prepares psychologically before match

Question 16

What happens in a warm up?

Answer 16

Cardiovascular warm up
Static stretches
Dynamic stretches

Question 17

What is a main activity?

Answer 17

Raises heart rate above normal and lasts for at least 20 mins

Question 18

What is the point of a cool down?

Answer 18

To gradually get heart rate and body temperature back to resting

Disperses lactic acid after anaerobic work outs

Question 19

What is aerobic fitness?

Answer 19

‘With oxygen’ steady exercise means heart can supply all muscles needed with sufficient oxygen

Question 20

What is anaerobic fitness?

Answer 20

‘Without oxygen’ lactic acid produced because heart cannot supply muscles with blood and oxygen as fast as they need them

Happens in short bursts

Question 21

What is heart rate?

Answer 21

The number of times that a heart beats per minute (BPM

Question 22

What is resting heart rate?

Answer 22

Heart rate at rest generally about 60-80 BPM the fitter you are the lower it is

Question 23

What is working heart rate?

Answer 23

The measurement of heart rate during or immediately after exercise

Question 24

What is recovery rate?

Answer 24

How long it takes for a persons heart rate to return to rest after a training session
The shorter time the fitter the person

Question 25

What is maximum heart rate?

Answer 25

220-your age (BPM)

Question 26

What is your aerobic training zone?

Answer 26

60-80% of your heart rate maximum

In the target zone means gain of fitness

Question 27

What is your anaerobic training zone?

Answer 27

Between 80-90% of your heart rate maximum

Question 28

What is weight training used for?

Answer 28

Increase muscular strength 
Increase muscular endurance 
Increase speed 
Develop muscle bulk 
Rehab from illness or injury