ep - training methods

Question 1

what are the 7 methods of training

Answer 1

• weight training
• continuous training
• interval training
• fartlek training
• plyometrics
• circuit training
• mobility training

Question 2

what is weight training

Answer 2

a range of muscle group specific resistance excersises

Question 3

what is weight training used for

Answer 3

to improce static and dynamic strengths, power and muscular endurance

Question 4

how to change intensity of weight training

Answer 4

• % of 1 rep max
• adjusting number of reps/sets
• adjusting the rest time between sets

Question 5

what is continuous training

Answer 5

20+ mins of low intensity, whole body excersie

Question 6

what is continuous training used for

Answer 6

to improve aerobic capacity

Question 7

how to vary intensity of continous training

Answer 7

• working in a different HR training zone
• Rate of Percieved exertion

Question 8

What is fartlek training

Answer 8

involved working at difference speeds and intensities

Question 9

what is farlek trainign used for

Answer 9

to improce aerobic capacity

Question 10

how to vary intenisty of fartlek training

Answer 10

• time allocated to fast slow sections changed
• change intensity/speed
• increase gradient

Question 11

what is circuit training

Answer 11

a range of muscle grousp or sports specific excersises carried out in station

Question 12

what is circuit trainign used for

Answer 12

to develop a range of fitness components

Question 13

hwo to vary inensity of circuit training

Answer 13

• change time at each station
• change the amount of exersices at each station (reps)
• reduce rest times between station

Question 14

what is interval training

Answer 14

repeated periods of high intensity exercise followed by rest or recovery

Question 15

what is interval training used for

Answer 15

improve aerobic capacity, speed, power, agility and strength

Question 16

how to vary intensity of interval training

Answer 16

• change intensity of work periods
• change duration of work periods
• reduce recovery time between work
• change the type of excersie

Question 17

what is high intensity interval training (HITT)

Answer 17

high intensity work periods above the lactate threshold are interspersed with periods of rest/recovery

Question 18

what is plyometrics training

Answer 18

explosive excersise

Question 19

what does plyometrics improve

Answer 19

power and muscular strength

Question 20

what are the 3 phases of plyometric exercise

Answer 20

• eccentric pre-stretch
• amortisation
• concentric contraction

Question 21

how to change intensity of plyometrics

Answer 21

increasing sets/reps or reduce rest/recover

Question 22

what is mobility training

Answer 22

difference types of stretching to improve joint ranges of movement by lengthening ligaments and tendons

Question 23

what is active stretching

Answer 23

no exteral resistance

Question 24

what is passive stretching

Answer 24

external resistance provided by partner or equipment

Question 25

what is ballistic stretching

Answer 25

bouncing in and out of stretched position

Question 26

what is static stretching

Answer 26

body is still

Question 27

what is dynamic stretching

Answer 27

sports specific movements

Question 28

what is PNF

Answer 28

proprioceptive neuromuscular facilitation

Question 29

avdantages of wight training

Answer 29

increases muscular strength or endurance

Question 30

disadvanatges of weight training

Answer 30

free weights can lead to injury

Question 31

advanatges of continuous training

Answer 31

easy to do

Question 32

disadvanatges of continuous training

Answer 32

boring

Question 33

advanatges of fartlek training

Answer 33

interesting

Question 34

disadvanatges of fartlek training

Answer 34

can be difficult to work on the correct intensity

Question 35

advanatges of circuit training

Answer 35

can work on a range of components of fitness at a time

Question 36

disadvanatges of circuit training

Answer 36

might not want to work on the same component of fitness as others

Question 37

advanatges of interval training

Answer 37

can be very quick. Can be used to train speed and aerobic capacity

Question 38

disadvanatges of interval training

Answer 38

no pain no gain approach may cause injury. can be hard to get intervals or work/rest right

Question 39

advanatges of plyometrics

Answer 39

very effective in increasing power

Question 40

disadvanatges of plyometrics

Answer 40

initial level or strength needed or injury will occur

Question 41

advanatges of mobility training

Answer 41

less likely to get injuryes

Question 42

disadvanatges of mobility training

Answer 42

ballistic training can cause injury if done wrong