Methods Of Training

0.0(0)
learnLearn
examPractice Test
spaced repetitionSpaced Repetition
heart puzzleMatch
flashcardsFlashcards
Card Sorting

1/47

flashcard set

Earn XP

Description and Tags

Study Analytics
Name
Mastery
Learn
Test
Matching
Spaced

No study sessions yet.

48 Terms

1
New cards

Interval Training

Training with a work-to-rest ratio (W:R) that is repeated

2
New cards

CoF related to interval training

speed, maximal speed

3
New cards

Interval training pros

  • Cheap and accessible

  • Easily adapted to individual needs

  • Very versatile

  • Can be used in many activities

  • Adaptable to space / equipment available

  • Used by athletes of all levels

4
New cards

Interval training cons

  • Can lead to overtraining

  • Risk of chronic injury

  • Longer sessions due to rest periods


5
New cards

Circuit Training

Performing different exercises in sequence at different exercise stations

6
New cards

Circuit Training pros

  • Cheap and accessible

  • Adaptable to many sports

  • Multiple components of fitness

  • Large groups

  • Adjustable to suit specific body parts

  • Can mimic work/rest periods of the sport

7
New cards

Circuit Training Cons

May need access to a range of equipment

Chronic injury from repetitive actions


8
New cards

Cross Training

Training in two or more sports or methods in order to improve fitness and performance in a main sport

9
New cards

Cross Training Pros

  • Trains multiple components of fitness

  • Helps to mimic needs of a sport

  • Prevents boredom

10
New cards

Cross Training Cons

  • Might need specific equipment

  • Lack of knowledge about different methods

11
New cards

Continuous Training

Long duration where intensity remains constant throughout. 

Training without rest

12
New cards

CoF related to continuous Training

  • aerobic endurance

  • submaximal aerobic fitness

13
New cards

Continuous Training Pros

  • Trains cardiovascular and muscular endurance

  • Low cost - no equipment needed

  • Suitable for burning fat/weight loss

  • Many physical health benefits: decreased resting HR & BP

14
New cards

Continuous Training Cons

  • Can lead to tedium

  • May not be sport specific

15
New cards

Fartlek Training

A long duration activity where the intensity varies – a change in pace, terrain and incline

16
New cards

CoF related to fartlek training

  • Aerobic endurance

  • submaximal aerobic fitness

17
New cards

Pros of fartlek training

  • Very beneficial to games players

  • Reflects the pattern of the game – changes in pace

  • Develops both aerobic and anaerobic systems

  • Adds variety to training – reduces boredom

  • Reduces overuse injuries

18
New cards

Cons of Fartlek Training

  • Can require high motivation

  • Easy to ‘slack off’

  • Difficult to record detailed metrics

19
New cards

Static Stretching

A stretch that is held in a challenging but comfortable position for a period of time, between 10 to 30 seconds. Very safe

20
New cards

Ballistic stretching

The use of momentum of a body or limb to force it beyond its normal range of motion. Beneficial for gymnastics / dance / trampolining. Increased risk of a muscle tear

21
New cards

proprioceptive neuromuscular facilitation (PNF)

A muscle group is passively stretched, then contracts isometrically against a resistance while in a stretch position and is then passively stretched again. Needs a partner to give resistance

22
New cards

Flexibility training pros

  • Helps prevent potential injuries

  • Increases range of motion available at joints

  • Adaptable to be sport specific

23
New cards

Flexibility Training cons

  • Can lead to hyper-flexibility

  • Reducing muscle strength

  • Extreme range of motion is not necessary in many sports

24
New cards

Weight Training

Training with weights against a (variable) resistance either on machines or with free weights

25
New cards

CoF related to weight training

strength, maximal strength, localised muscular endurance

26
New cards

Weight Training pros

  • Can be sport specific

  • Easy to measure improvements

  • Trains muscular strength and endurance

27
New cards

Weight Training cons

  • Expensive equipment / machines

  • Safety issues

  • Requires correct technique

  • Higher risk of injury

28
New cards

Free weights

  • Takes up less space

  • Cheaper / less maintenance

  • Risk of injury due to poor technique

  • Can be done at home

  • Use multiple muscle groups

  • Adaptable to specific movements

29
New cards

Weight Machines

  • Take up a lot of space

  • Very expensive

  • Safer

  • Reduced risk of injury

  • Easier to monitor increments

  • Less muscle groups used

30
New cards

Resistance Training

Exercising your muscles using an opposing force

Examples đŸĄȘ pulleys, parachutes

31
New cards

CoF related to resistance training

speed, maximal speed, power

32
New cards

Resistance training pros

  • Inexpensive

  • Portable/accessible

  • Variety to training

  • Enjoyable

  • Increases strength in working muscles

  • Increases work rate

33
New cards

Resistance Training Cons

  • May alter sprint technique

  • Can get tangled / ineffective

  • Can restrict movements

  • Can take time to inflate

34
New cards

Assisted Training

Examples đŸĄȘ bungees, downhill

35
New cards

CoF related to assisted training

speed, maximal speed, power

36
New cards

Assisted training pros

  • Cheap and accessible

  • Adaptable to many sports

  • Multiple components of fitness

  • Large groups

  • Adjustable to suit specific body parts

  • Can mimic work / rest period of the sport

37
New cards

Assisted training cons

  • May need access to a range of equipment

  • Chronic injury from repetitive actions

38
New cards

Plyometric training

A movement involving an eccentric contraction immediately before a concentric contraction

39
New cards

CoF related to plyometric training

power

40
New cards

Plyometric Pros

  • Minimal equipment

  • Cheap

  • Develops explosive power

41
New cards

Plyometric cons

  • high risk of injury

  • joint issues

42
New cards

Speed, Agility, Quickness (SAQ) training

Targeting neuromuscular adaptions to aid speed of muscle firing

43
New cards

CoF related to SAQ training

speed, agility, power

44
New cards

SAQ training pros

  • Improves ability to change direction

  • Improves reaction time

  • Improves spatial awareness

  • Improves multidirectional work

  • Improves coordination

  • Reprograms the neuromuscular system to increase response time

45
New cards

SAQ training cons

  • high intensity can lead to muscle strains

  • may not be sport specific

46
New cards

Functional Stability

  • A stable core requires well-conditioned deeper lying trunk muscles and a balance between opposing muscle groups

  • Ensure there is a stable base for the limbs to function from

  • Otherwise there’s a loss of force and possible injury risk

47
New cards

Functional stability pros

  • Directly improves core strength and stability

  • improves posture

  • benefits overall sporting performance

48
New cards

functional Stability cons

  • can be boring

  • risk of injury without a stable base

  • requires motivation