Methods of Training

How do you calculate your Heart Rate Max (HR Max)?

220 - AGE

What % of someone's HR Max is the aerobic zone?

60 - 75% of HR Max

What % of someone's HR Max is the anaerobic zone?

75 - 90% of HR Max

What is a problem with calculating HR Max this way?

This method doesn't factor for your personal fitness levels, as one person is more active than another person, therefore it isn't an accurate representation of your HR percentages.

Continuous Training

Prolonged periods of sustained, usually lower intensity, exercise.

What sports is Continuous Training most suited to?

Endurance Running, Cycling, Rowing and Swimming.

What component of fitness is used during Continuous Training?

Cardiovascular Endurance.

What is the usual time duration of Continuous Training?

Around 20 minutes.

What are the gains of Continuous Training?

Decreased body fat percentage

Decrease resting heart rate (Bradycardia)

Stroke Volume increases

Fartlek Training

Training using changes in speed. (Speed Play)

Why is Fartlek training unlike other methods of training?

There are no set distances, specific times for training or speed at which it is done.

Which sports is Fartlek training more tailored to?

Invasion games: Football, Netball, Basketball.

Fartlek Training can be done on different terrains, why is this a benefit?

For a runner, doing training on grass rather than on tarmac is better for their joints since the ground is softer.

Fartlek Training uses different intensities, what are the benefits of this?

It allows the performer to train both their aerobic and anaerobic capabilities.

Fartlek Training involves which types of intensities?

High - Sprint and fast jog

Low - light jog and walk

Fartlek training is a continuous run, but are there any rests?

Yes, however, you don't completely stop for rest, but instead transition between faster and slower paces to recover.

The benefits of Fartlek training are:

Build both aerobic and anaerobic fitness

Improves stamina and speed

Boosts confidence

Develops your ability to monitor your own pace

Interval Training

Training with intermittent periods of high intensity training & recovery/rest periods.

What does interval training consist of?

High intensity intervals, where you work at a high effort, near your maximum capacity and recovery periods of either completely resting, walking or low intensity exercise in order to recover.

What are the benefits of Interval Training?

Improves cardiovascular endurance

Improves the body's ability to use oxygen (VO2 max)

Increases speeds and endurance

It can be adapted for any fitness levels

Weight Training

Exercise completed with resistance (machines, kettle bells, dumbbells, body weight, resistance bands, weighted bags and free weights).

What are the benefits of Weight Training?

Increases strength and power

Enhances muscular endurance

Strengthens connective tissue (tendons and ligaments)

Allows training of non-injured areas while recovering from injury

What are the 3 types of strengths that can be trained in Weight Training?

Maximum Strength

Muscular Endurance

Explosive Strength

Maximum Strength

Focusing on lifting heavy weights for a lower number of repetitions.

An example of Maximum Strength

4-6 sets of 1-6 reps at >90% of 1 rep max

Muscular Endurance

Focusing on lifting lighter weights for a higher number of repetitions.

An example of Muscular Endurance

2-4 sets of 8-12 reps at around 65% of 1 rep max

Explosive Strength

Focusing on lifting weights with high velocity movements.

An example of Explosive Strength

2-4 sets of 5-10 reps at around 75% of 1 rep max (with rest periods)

Circuit Training

A variety of different exercises set out as stations to be completed consecutively.

What are the factors when planning a Circuit Training session?

The muscle groups targeted

The rest period

Whether it is sport specific

What component of fitness is used in Circuit Training?

Primarily muscular endurance and strength, but it can also improve both aerobic and anaerobic fitness.

True/False. FITT principles can be applied within a Circuit Training session?

True.

How does Circuit Training work?

It consists of several stations, each with a different exercise. At each station, you perform a specific exercise for a set amount of time or a number of repetitions. You move onto the next station after a short rest period.

Can Circuit training be adapted to a specific sport?

Yes, it can target the specific muscle groups and fitness components required for a particular sport.