Types of training Flashcards
Name the different types of training
Circuit
Continuous
Fartlek
Interval training
Plyometric training
Weight training
What is circuit training ? ADV and DIV
Circuit training is a flexible form of training in that it can be organised in a way to train many different components of fitness or to train a specific aspect.
ADV- Exercises chosen can be simple or complex
The circuit can be manipulated to train different things eg repeated contraction of a muscle
can be varied to suit fitness levels
Easy to monitor and alter
DIV - An appropriate amount of space is required
It may require specialist equipment eg medicine ball etc
it is difficult to gauge an appropriate work/ rest ratio at the start
Define continuous training
ADV and DIV
Exercising for a sustained period of time without rest. It improves cardio vascular fitness. Sometimes referred to as ‘steady rate’ training.
ADV - Done with little or no equipment
it improves aerobic fitness
Running done virtually any where
simple to do
DIV - Boring
Can cause injury
It can be time consuming
does not always meet the demands of the sport
Define fartlek training
Fartlek training used to improve cardio vascular endurance. It is more varied than continuous training as the speed and intensity is varied.
Define interval training
Training method that incorporates periods of work followed by periods of rest This is a HIIT type of training
High
Intensity
Interval
Training
Advantages of HIIT and disadvantages
ADV - Burns body fat quickly
Can be altered easily to suit a persons need
can improve aerobic and anaerobic respiration
DIV - Can lead to injury
High levels of motivation are needed to complete the work
It can lead to dizziness and feelings of nausea
Define plyometric training
Plyometric training is used to increase power ( strength x speed). It typically takes the form of bounding , hopping or jumping but can include medicine ball work. The main aim of plyometric training is to use your body weight and gravity to stress the muscles involved.
Define weight training and its ADV and DIV
Weight training is a type of training that uses weights to improves the performers fitness. It trains an individuals muscle groups and can be designed to suit the individuals needs.
ADV - Easily adapted for different fitness aims
relevant to all sports
relatively straight forward
strength gains occur
DIV - Heavy weights can increase blood pressure
Injury can occur
calculating on rep max requires high levels of motivation.
