Types of Training

johnmccann543
Mind Map by , created over 5 years ago

BTEC PE Mind Map on Types of Training, created by johnmccann543 on 02/25/2014.

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johnmccann543
Created by johnmccann543 over 5 years ago
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Types of Training
1 Interval training
1.1 This involves following a pattern of periods of strenuous exercise alternated with periods of rest or light activity. It can be used to gradually improve pace or train for sports such as football where burst of speeds are needed.
1.2 E.G. Row for 1 minute at 30 strokes per minute, then 2 minutes at 18 strokes per minute. One set = 5 reps of the pattern. Complete 3 sets with 5 minutes rest between each set. Interval training should be planned carefully.
1.3 The duration and intensity of the exercise and the length of the rest periods must be calculated to sit the performer’s level of fitness.
1.4 Disadvantages are that recovery periods are essential, unsuitable for endurance events, careful timing of work and rest periods and ling interval training is hard to carry out with large groups due to the variation of ability
2 Continuous training
2.1 This is the simplest form of training. It involves training with no rest periods or recovery intervals. It is a good way to improve your aerobic energy system
2.2 Swimming, running and cycling are common examples. You need to work for a minimum of 20 minutes to achieve some benefit. As fitness improves you will be able to sustain a higher level of intensity
2.3 The advantages are it is a great way to improve fitness and is great for reducing body fat.
2.4 The disadvantages are that it can be boring and doesn't improve speed, which is vital in sports
3 Fartlek training
3.1 This means 'speed play.' It involves varying the intensity of exercise - E.g. a performer could sprint for 10 seconds, then walk for a minute, then jog for 3 minutes
3.2 The advantages are it can improve aerobic and anaerobic systems.It can be varied to suite fitness levels of the performer and can be used to avoid boredom
3.3 The disadvantages are that it can be hard for coaches to tell if the performers are working as hard as they should be
4 Circuit training
4.1 Circuit training is a series of exercises, completed for a certain amount of time, one after another
4.2 The advantages are that when designing a circuit you can organise the stations to suit a particular activity or fitness goal. You can target a specific muscle group. You can include weights. You can increase the length of time and can include skill-based activities
4.3 The disadvantages are that it can take time to arrange and often requires a lot of equipment
5 Weight training
5.1 This is an effective way to improve your strength. Weight training uses anaerobic respiration when shifting heavy weights with few repetitions
5.2 This can improve muscular strength, muscular endurance, speed and can aid rehabilitation
5.3 The disadvantages are that it requires a lot of equipment

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