Training methods (paper 1)

what is continuous training?

Training for a constant amount of time without rest

examples of continuous training?

jogging, swimming, cycling

advantages of continuous training?

* no expensive equipment
* makes the body better at distributing oxygen to working muscles

disadvantage of continuous training?

can get boring

what is Fartlek training?

a form of continuous training, but the intensity increases and uses a variety of terrains (improves cardiovascular endurance)

example of fartlek training?

jog 60 secs hard run for 30 secs

advantages of fartlek training?

less boring than continuous and can be completed everywhere

disadvantages of fartlek training?

person has to be experienced to ensure intense workout

what is Circuit training?

a series of 5 to 10 stations of different exercises

what are the advantages of circuit training?

creative and fun and doesn’t take a long time to complete 1 circuit

disadvantages of circuit training?

* can take a while to set up
* involves a lot of equipment

define Interval training

period of work followed by periods of active recovery (rest)

example of interval training?

* football player sprinting to receive a pass but then jogging if they didn’t

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* sprinting for a shorting period of time and then taking a rest

advantages of interval training?

* increases ability with resistance to lactic acid

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* easy to measure progress and improvements, easy to see how hard performer is working

disadvantages of interval training?

* risks of overtraining
* there’s a need of self motivation

define Plyometrics training?

high impact exercises to improve muscle power (speed x strength)

advantages of plyometrics training?

requires little to no equipment, short workout but at a high intensity

disadvantages of plyometrics?

* can cause joint and muscle soreness
* must have a good level of strength and muscular endurance

define weight/resistance training

weight training exercises with weights or resistance

advantages of weight resistance training?

* can strengthen whole body as well as individual muscles

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* can have variety of exercises to prevent boredom

disadvantages of weight resistance training?

* requires a lot of equipment and can be expensive

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* if you use weights wrong there’s risk of injury

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* the harder you work the more time you need to recover

examples of Fitness classes?

palates, yoga, aerobics

advantages of fitness classes?

* reduces likelihood of boredom
* can help develop a training plan
* improve a range of components of fitness

disadvantages of fitness classes?

* can be expensive
* large classes instructor may not be able to correct poor technique