Types Of Training

Question 1

Continuous Training

Answer 1

Training for a sustained period of time without rest, designed to improve cardio-vascular endurance

Suitable for cycling, swimming, and marathon-running

Question 2

Advantages and disadvantages of Continuous Training

Answer 2

Advantages:
Doesn’t require specialist equipment
Simple to do
Improves aerobic fitness

Disadvantages:
Can be time consuming
Can cause injury due to repeated movements
High risk of tedium

Question 3

Circuit Training

Answer 3

Training that involves a series of exercises known as stations, which are completed consecutively with a period of rest in between

Suitable for: footballers, rugby players

Question 4

Advantages and disadvantages of Circuit Training

Answer 4

Advantages:
Complexity can be altered
Can be varied to suit fitness levels
Easy to monitor

Disadvantages:
May require specialist equipment
Requires an appropriate amount of space

Question 5

Interval Training / HIIT

Answer 5

Training involving alternating periods of work and rest

Suitable for hockey, football, netball

This is because it replicates the start/stop nature of a game situation

Question 6

Advantages and disadvantages of Interval Training

Answer 6

Advantages:
Burns body fat and calories quickly
Trains both aerobic and anaerobic respiration
Can be altered depending on the individual

Disadvantages:
Can easily lead to injury, especially HIIT
High levels of motivation needed
Can lead to nausea/dizziness

Question 7

Fartlek Training

Answer 7

Training that involves periods of work followed by periods of slower work, e.g sprint -> jog -> sprint

Suitable for footballers, net ballers, hockey players

This is because it replicates the varying intensities needed to be successful in a competitive environment

Question 8

Advantages and disadvantages of Fartlek Training

Answer 8

Advantages:
No specialist equipment required
Ideal for someone working on their own
Helps an individual learn how to pace themselves

Disadvantages:
Not suitable for groups
Quite advanced, it requires the individual to regulate their own work rate
Requires high levels of motivation and discipline

Question 9

Static Stretching

Answer 9

Involves a particular stretch via an isometric contraction of a muscle/group of muscles for at least 30s

Suitable for any sport, as long as it’s focussed on working muscles

Question 10

Advantages and disadvantages of Static Stretching

Answer 10

Advantages:
Doesn’t require any equipment
Can be done in a group too

Disadvantages:
Some muscles are easier to stretch than overs
Overstretching can lead to injury

Question 11

Plyometric Training

Answer 11

Training involving high impact exercises via rapid isotonic contractions of muscles to improve power (e.g bounding, squat jumps, depth jumping)

Suitable for sports that require power such as football, not useful for horse-riding

Question 12

Advantages and disadvantages of Plyometric training

Answer 12

Advantages:
Little/no equipment needed
Short + high intensity = low tedium
Simulate types of movement in sports

Disadvantages:
Three day recovery is needed
A good level of strength is needed beforehand
Can stress joints

Question 13

Weight Training

Answer 13

Training that involves the use of weights or resistance machines to cause on adaption of muscles

Strength/Power: heavy weights, above 70% of one-rep max, low no. of reps (3 sets 6 reps)

Muscular Endurance: light weights, below 70% of one-rep max, high no. of reps (3 sets 15 reps)

Question 14

Advantages and disadvantages of Weight Training

Answer 14

Advantages:
Concentrated on specific muscle groups
Can be used for strength/power or muscular endurance
Can be done individually or in a group

Disadvantages:
Requires specialist equipment
Poor technique can lead to injury
Spotter is needed when using heavier weights