Types Of Training

Question 1

Name 7 different types of training

Answer 1

Continuous training
Interval training
Fartlek training
Circuit training
Weight training 
HIIT
Plyometrics

Question 2

Describe continuous training

Answer 2

Running, cycling, swimming or rowing for at least 20-30minutes at a steady rate at a low intensity

Question 3

What component of fitness will be improved through continuous training?

Answer 3

Cardiovascular endurance

Question 4

Describe fartlek training

Answer 4

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

Question 5

Describe interval training

Answer 5

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

Question 6

Describe circuit training

Answer 6

A series of exercises arranged in a particular way, performed one after another

Question 7

Describe weight training

Answer 7

Performing an exercise using a resistance in the form of body weight, weights, other equipment for a set number of reps and set

Question 8

What component of fitness is improved using weight training?

Answer 8

Strength

Question 9

What intensities should be used in weight training to improve strength?

Answer 9

Maximum strength - 80% of maximum, 3 sets of 5reps

Strength endurance - 55% of maximum, 20 reps, 3 sets

Question 10

Describe plyometrics

Answer 10

A form of training exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength and power

Question 11

What does HIIT stand for?

Answer 11

High Intensity Interval Training

Question 12

Describe HIIT

Answer 12

HIIT
Is a cardiorespiratory training technique that alternates brief speed and recovery intervals to increase the overall intensity of a workout

Question 13

Name the 5 parts of a warm up

Answer 13

Pulse raiser
Mobility
Stretching
Dynamic movements
Skill rehearsal

Question 14

What should a pulse raiser in a warm up involve?

Answer 14

Exercises that slowly increase heart rate and gradually increase body temperature e.g. Jogging

Question 15

What should the mobility part of a warm up involve?

Answer 15

Exercises that take the joints through their full range of movement e.g. Arm swings, Hip circles, high knees

Question 16

What should the stretching part of a warm up involve?

Answer 16

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

Question 17

What should the dynamic movements part of the warm up involve?

Answer 17

Movements that show change of speed and direction e.g. Shuttle runs

Question 18

What should the skill rehearsal part of a warm up involve?

Answer 18

Practising or rehearsing common movement patterns and skills that will be used in the activity e.g. dribbling patterns or passing drills

Question 19

What are the benefits of a warm up?

Answer 19

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

Question 20

Name the key components of a cool-down

Answer 20

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

Question 21

What are the benefits of a cool down?

Answer 21

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