Types Of Training Flashcards
Name 7 different types of training
Continuous training Interval training Fartlek training Circuit training Weight training HIIT Plyometrics
Describe continuous training
Running, cycling, swimming or rowing for at least 20-30minutes at a steady rate at a low intensity
What component of fitness will be improved through continuous training?
Cardiovascular endurance
Describe fartlek training
Also known as ‘speed play’
Fartlek training is a type of continuous exercise where the speed will vary throughout
E.g changing between walking, jogging and sprinting in a half hour session
Describe interval training
Intervals of work interspersed with intervals of rest
Work interval should be 3-10seconds at high intensity of anaerobic and 7-8 minutes for aerobic exercise
Speed - 90-100% for anaerobic, 70-80% for aerobic
Reps - up to 50 for anaerobic, 3-4 for aerobic depending on length
Duration of rest - however long it takes for the heart rate to fall to about 150bpm
Rest activity - stretching or light jogging
Describe circuit training
A series of exercises arranged in a particular way, performed one after another
Describe weight training
Performing an exercise using a resistance in the form of body weight, weights, other equipment for a set number of reps and set
What component of fitness is improved using weight training?
Strength
What intensities should be used in weight training to improve strength?
Maximum strength - 80% of maximum, 3 sets of 5reps
Strength endurance - 55% of maximum, 20 reps, 3 sets
Describe plyometrics
A form of training exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength and power
What does HIIT stand for?
High Intensity Interval Training
Describe HIIT
HIIT
Is a cardiorespiratory training technique that alternates brief speed and recovery intervals to increase the overall intensity of a workout
Name the 5 parts of a warm up
Pulse raiser Mobility Stretching Dynamic movements Skill rehearsal
What should a pulse raiser in a warm up involve?
Exercises that slowly increase heart rate and gradually increase body temperature e.g. Jogging
What should the mobility part of a warm up involve?
Exercises that take the joints through their full range of movement e.g. Arm swings, Hip circles, high knees
What should the stretching part of a warm up involve?
Developmental stretches, gradually increasing the difficulty of each stretch or dynamic stretches that include more ballistic movements or static stretches where the body remains static whilst stretching
What should the dynamic movements part of the warm up involve?
Movements that show change of speed and direction e.g. Shuttle runs
What should the skill rehearsal part of a warm up involve?
Practising or rehearsing common movement patterns and skills that will be used in the activity e.g. dribbling patterns or passing drills
What are the benefits of a warm up?
It enables the body to prepare for exercise and decreases the likelihood of injury and muscle soreness
There’s a release of adrenaline that starts the process of speeding up oxygen delivery to working muscles
An increase in muscle temperature helps muscles to become more flexible to prevent injury
Name the key components of a cool-down
Low intensity exercises that gradually lower the pulse rate and the heart rate and reduce the body’s temperature e.g. easy movement exercises or light jogging
Stretching
What are the benefits of a cool down?
It Ella the body’s transition back to resting rate
Gradually lowers heart rate
Gradually lowers temperature
Circulates blood and oxygen
Gradually reduces breathing rate
Removes waste products such as lactic acid
Reduces the risk of muscle soreness (DOMS) and stiffness
Reduces risk of blood pooling
Reduces risk of damage to joints
Aids recover by stretching muscles
