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Description
Mind Map by johnmccann543, updated more than 1 year ago
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Created by johnmccann543
about 10 years ago
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Types of Training
- Interval training
- 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.
- 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.
- 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.
- 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
- 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.
- Continuous training
- 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
- 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
- The advantages are it is a
great way to improve
fitness and is great for
reducing body fat.
- The
disadvantages
are that it can
be boring and
doesn't
improve
speed, which
is vital in
sports
- 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
- Fartlek training
- 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
- 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
- The
disadvantages
are that it can
be hard for
coaches to tell
if the performers
are working as
hard as they
should be
- 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
- Circuit training
- Circuit training is a series of
exercises, completed for a
certain amount of time, one
after another
- 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
- The disadvantages are that it can
take time to arrange and often
requires a lot of equipment
- Circuit training is a series of
exercises, completed for a
certain amount of time, one
after another
- Weight training
- This is an effective way to improve your strength.
Weight training uses anaerobic respiration when
shifting heavy weights with few repetitions
- This can improve muscular strength,
muscular endurance, speed and can aid
rehabilitation
- The disadvantages are that it
requires a lot of equipment
- This is an effective way to improve your strength.
Weight training uses anaerobic respiration when
shifting heavy weights with few repetitions
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