Types of Training

Question 1

Define Circuit Training

Answer 1

A series of exercises performed one after the other with a rest in between.

Question 2

State 2 advantages of circuit training

Answer 2

1. Exercises chosen can be simple or complex.
2. The circuit can be manipulated to train different things, e.g. repeated contraction of a muscle/muscle group to train muscular endurance.
3. It can be varied to suit fitness level/age, etc.
4. easy to monitor and alter. Progressive overload can be applied.

Question 3

What component of fitness does Continuous training improve?

Answer 3

Cardio-vascular endurance

Question 4

State 2 disadvantages of Continuous training

Answer 4

1. It can be boring/tedious.
2. It can cause injury due to repetitive contractions.
3. It can be time consuming.
4. It does not always match the demands of the sport, e.g. in basketball players do not run at one speed continuously.

Question 5

Calculate the aerobic training zone of a 16yr old.

Answer 5

Maximal heart rate 220- 16(age) = 204
60-80 per cent of 204 = 122-163bpm
Thus when training continuously, the heart rate should remain between 122 and 163 beats per minute.

Question 6

What is fartlek training?

Answer 6

Speed Play. Altering the intensity/speed/terrain to improve cardio vascular endurance. Can improve aerobic and anaerobic systems.

Question 7

Define Interval training

Answer 7

Training method that incorporates periods of work followed by periods of rest, e.g. work, rest, work, rest.

Question 8

State 2 disadvantages of interval training

Answer 8

1. Extreme work can lead to injury.
2. High levels of motivation are needed to complete the work.
3. It can lead to dizziness and feelings of nausea.

Question 9

What component of fitness does Plyometrics improve?

Answer 9

It is used to increase power (strength x speed).

Question 10

Define Static stretching

Answer 10

Stretching to the limit and holding the stretch isometrically.

Question 11

What safety guidelines should be followed when weight training?

Answer 11

1. The exercise should be completed using the correct technique.
2. If free weights are being used, a spotter can be used to help in the initial lift, putting the weight down or to assist if the individual starts to struggle to lift the weight.
3. children should not lift heavy weights as they can damage growing bones.
4. a thorough warm up should be completed.
5. A period of rest should follow every set.

Question 12

Give an example of a sport that would benefit from high altitude training.

Answer 12

Marathon runner. High altitude training is a form of aerobic training, i.e. it trains the aerobic energy system and can improve a person’s cardio-vascular endurance.

Question 13

Name the 3 training seasons

Answer 13

1. Pre-season.
2. Competition.
3. Post-season.