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Level 9

Methods of Training


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Methods of training
These include: cross, circuit, continuous, interval, weight and fartlek
circuit training
series of training of exercises completed one after the other for a set amount of time
Circuit method
made up of station (30-60 seconds). Exercises are mixed so muscle groups working are alternated
Circuit advantages
improves Cardiovascular fitness,used to develop skill and can be changed for individual needs
who uses circuit training?
any sports player can use this method because it can be changed to suit different people
circuit disadvantages
equipment needed, takes time to set up
cross training
this is where two training methods are combined together
who uses cross training?
triathletes
cross advantages
prevents boredom and improves general fitness
cross disadvantages
not specific enough for elite performers
fartlek training
this is where the intensity of training is changed. Also, it can be training on different terrains
Fartlek method
Intensity changed by altering speed, times and distance covered. Lower intensities provide recovery time. Intensity is also varied by changing terrain
who uses fartlek training?
games players - they have to work at different intensities in games
Fartlek advantages
improves aerobic and anaerobic respiration and can use different activities
fartlek disadvantages
cannot tell if a performer is working at their full potential
interval training
periods of exercise followed by periods of rest
interval method
rest periods can be walking or stopping. The rest period can be based on time and distance. Short interval training improves anaerobic respiration and long interval training improves aerobic respiration
who uses interval training?
short interval - 100m sprinter and long interval 1500m sprinter
interval advantages
improves aerobic and anaerobic respiration and can include skills e.g layups
interval disadvantages
cannot tell if a performer is working at their best
continuous training
aerobic exercise with no rest periods
continuous method
work at 60-80% of MHR for a minimum of 20 minutes - improves cardiovascular fitness
who uses continuous training?
long distance athletes
continuous advantages
improves aerobic respiration and you can use different activities
continuous training disadvantages
can become boring
weight training
training with weight to improve muscular strength and endurance
weight training method
strength training - heavy weights, few reptitions. Endurance training - light weights, many repetitions. Repetition - repeating action. Set - a group of repetitions
who uses weight training?
strength training- weight lifters and endurance training - rowers
weight training advantages
improves muscular strength and endurance and can work different muscles groups
weight training disadvantages
requires a lot of equipment