Types Of Training Flashcards Preview

GCSE PE > Types Of Training > Flashcards

Flashcards in Types Of Training Deck (21)
Loading flashcards...
1
Q

Name 7 different types of training

A
Continuous training
Interval training
Fartlek training
Circuit training
Weight training 
HIIT
Plyometrics
2
Q

Describe continuous training

A

Running, cycling, swimming or rowing for at least 20-30minutes at a steady rate at a low intensity

3
Q

What component of fitness will be improved through continuous training?

A

Cardiovascular endurance

4
Q

Describe fartlek training

A

Also known as ‘speed play’
Fartlek training is a type of continuous exercise where the speed will vary throughout
E.g changing between walking, jogging and sprinting in a half hour session

5
Q

Describe interval training

A

Intervals of work interspersed with intervals of rest
Work interval should be 3-10seconds at high intensity of anaerobic and 7-8 minutes for aerobic exercise
Speed - 90-100% for anaerobic, 70-80% for aerobic
Reps - up to 50 for anaerobic, 3-4 for aerobic depending on length
Duration of rest - however long it takes for the heart rate to fall to about 150bpm
Rest activity - stretching or light jogging

6
Q

Describe circuit training

A

A series of exercises arranged in a particular way, performed one after another

7
Q

Describe weight training

A

Performing an exercise using a resistance in the form of body weight, weights, other equipment for a set number of reps and set

8
Q

What component of fitness is improved using weight training?

A

Strength

9
Q

What intensities should be used in weight training to improve strength?

A

Maximum strength - 80% of maximum, 3 sets of 5reps

Strength endurance - 55% of maximum, 20 reps, 3 sets

10
Q

Describe plyometrics

A

A form of training exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength and power

11
Q

What does HIIT stand for?

A

High Intensity Interval Training

12
Q

Describe HIIT

A

HIIT
Is a cardiorespiratory training technique that alternates brief speed and recovery intervals to increase the overall intensity of a workout

13
Q

Name the 5 parts of a warm up

A
Pulse raiser
Mobility
Stretching
Dynamic movements
Skill rehearsal
14
Q

What should a pulse raiser in a warm up involve?

A

Exercises that slowly increase heart rate and gradually increase body temperature e.g. Jogging

15
Q

What should the mobility part of a warm up involve?

A

Exercises that take the joints through their full range of movement e.g. Arm swings, Hip circles, high knees

16
Q

What should the stretching part of a warm up involve?

A

Developmental stretches, gradually increasing the difficulty of each stretch or dynamic stretches that include more ballistic movements or static stretches where the body remains static whilst stretching

17
Q

What should the dynamic movements part of the warm up involve?

A

Movements that show change of speed and direction e.g. Shuttle runs

18
Q

What should the skill rehearsal part of a warm up involve?

A

Practising or rehearsing common movement patterns and skills that will be used in the activity e.g. dribbling patterns or passing drills

19
Q

What are the benefits of a warm up?

A

It enables the body to prepare for exercise and decreases the likelihood of injury and muscle soreness
There’s a release of adrenaline that starts the process of speeding up oxygen delivery to working muscles
An increase in muscle temperature helps muscles to become more flexible to prevent injury

20
Q

Name the key components of a cool-down

A

Low intensity exercises that gradually lower the pulse rate and the heart rate and reduce the body’s temperature e.g. easy movement exercises or light jogging
Stretching

21
Q

What are the benefits of a cool down?

A

It Ella the body’s transition back to resting rate
Gradually lowers heart rate
Gradually lowers temperature
Circulates blood and oxygen
Gradually reduces breathing rate
Removes waste products such as lactic acid
Reduces the risk of muscle soreness (DOMS) and stiffness
Reduces risk of blood pooling
Reduces risk of damage to joints
Aids recover by stretching muscles