Weight training uses anaerobic respiration when shifting heavy weights with few repititions
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What are the advantages of weight training?
Improves muscular strength, muscular endurance, improve speed and can aid rehabilitation after an injury
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What are the disadvantages of weight training?
Uses a lot of equipment so takes a while to set up and put away
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Give an example of who would use weight training
A shot-putter would use this method to gain strength in thir upper arm
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What is circuit training?
Circuit training is a series of exercises, completed for a certain amount of time, one after another
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What are the advantages of circuit training?
You can target specific muscle groups, you can include weight training activities to increase strength, you can include skill-based activities, you can increase the length of activity
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Give an example of who would use circuit training
Runners to improve their strength and stamina
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What is fartlek training?
Fartlek is a swedish word meaning 'spped play'. It involves exercise, often running, varying in time, distance and effort
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What are the advantages of fartlek training?
Can be used to improve both both the aerobic and anaerobic systems by mixing moderate activity with burst of speed, this type of training can be used to avoid boredom in sports, can be varied to suit the fitness level of the performer
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What are the disadvantages of fartlek training?
As the performer decides the intensity of the work, it can be hard for coaches to tell if perfomers are working as hard as they should be
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Give an example of fartlek training
Football or rugby players as sometimes they will have to run fast with the ball but then sometimes they only need to jog
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What is continuous training?
Exercises the body at the moderate rate, keeping the pulse at a constant level above the training threshold (between 60% and 80% of the maximum so working in the target zone)
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What are the advantages of continuous training?
Good way to burn fat and lose weight, requires the performer to coordinate whole body movements
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Give an example of who would use continuous training
Cyclers or marathon runners because in the end they will have to cycle or run a long distance without stopping too much
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What is interval training?
Involves following a fixed pattern of periods of strenuous exercise alternated with periods of rest or light activity
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What are the advantages of interval training?
Improves pace and training
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What are the disadvantages of interval training?
It has to be planned, it can be tiring as the performer may have short interval of rest
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Give an example of how to use interval training
Row for 1 minute at 30 strokes per minute, then 2 minutes at 18 strokes per minute. One= 5 repititions of the above pattern. complete 3 sets with 5 minute rest in between each set
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What are repetitions?
The number of times an individual action is performed
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What are sets?
The completed number of prescribed actions (ten repetitions make one set for example)
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Give some signs of overtraining (Not all included on the back)
Lack of flow and rhythm to movement, inability to concentrate, loss of aquired skills, reduced powers in strength, endurance and speed, greater recovery time needed, Overanxious, depressed and sensitive, feelings of insecurity and fear of competition
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Other cards in this set
Card 2
Front
What are the advantages of weight training?
Back
Improves muscular strength, muscular endurance, improve speed and can aid rehabilitation after an injury
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