training methods & principles

• What are the training methods included in Unit 4 PE Training Methods?

  Continuous, interval (short, intermediate, long and high intensity), fartlek, circuit, weight/resistance, flexibility, and plyometrics
• What is the purpose of evaluating and critiquing different training programs?


  To assess their effectiveness
• How can training data be analyzed to improve a training program?

  By identifying appropriate modifications
• What fitness components does interval training help to train?

  Aerobic power, anaerobic capacity, muscular endurance, speed, and body composition
• What is the structure of interval training?

  Periods of hard work followed by periods of rest, repeated several times
• Which sports benefit most from interval training?

  Intermittent sports like tennis, football, and netball
• What is the focus of short interval training?

  Shorter distances at the highest possible intensity with longer recovery periods
• What does intermediate interval training develop?

  The anaerobic glycolysis system
• What is the ideal distance for running in intermediate interval training?

  Between 50 and 150 meters
• What is the duration of work intervals in long interval training?

  Between 1 minute and 6 minutes
• What intensity level should high intensity interval training (HIIT) be performed at?

  At or slightly above 85% of maximum heart rate
• What is a key characteristic of HIIT?

  Short bursts of high intensity exercise interspersed with periods of rest or low intensity exercise
• What is a helpful hint for progressing in interval training?

  Increase the repetitions, sets, distance, decrease recovery time, or increase intensity
• What does continuous training primarily help to train?

  Aerobic power and body composition
• What is the recommended training frequency for continuous training?

  A minimum of 3 times a week
• What is the minimum duration for a continuous training session?

  No less than 20 minutes
• What is the aerobic training zone for continuous training?

  Between 70-85% of maximum heart rate
• How can progression be applied in continuous training?

  By increasing duration, distance, or intensity
• What fitness components does fartlek training help to train?

  Aerobic power, body composition, and anaerobic capacity
• How does fartlek training differ from continuous training?

  It includes added bouts of intense activity
• What is a helpful hint for progressing in fartlek training?

  Increase the frequency or duration of high intensity bursts
• What fitness components does resistance training help to train?

  Anaerobic capacity, muscular strength, muscular power, muscular endurance, speed, and body composition
• What is the definition of repetitions (reps) in resistance training?

  A single effort or performance of an exercise
• What is the importance of working opposing muscle groups in resistance training?

  To ensure balanced development and prevent injury
• What is muscular strength defined as in resistance training?

  High load (%RM) and low volume (reps)
• What is the principle of muscular power in resistance training?

  Moderate load (%RM) with fast contraction speed
• How can progression be applied in resistance training?

  By increasing repetitions, sets, weight load, or decreasing recovery time
• What fitness components does circuit training help to train?

  All fitness components
• What is the structure of circuit training?


  Athletes move from one exercise to another through a series of different stations
• What is a benefit of circuit training?

  It caters for all fitness levels and incorporates various training methods
• What is the importance of arranging circuit exercises properly?

  To allow muscle groups to recover
• What is plyometric training primarily used for?

  Muscular power, speed, anaerobic capacity, and agility
• What is a key characteristic of plyometric exercises?

  They use the elastic properties of muscles and tendons to reach maximum force quickly
• What is the recommended frequency for plyometric training?

  Two sessions per week
• What is the purpose of PNF stretching?

  To increase range of motion through coordinated contractions or relaxations
• How can progression be applied in flexibility training?

  By increasing the length of holds, range of motion, or number of exercises
• What are the guidelines for plyometric training?

  • A strength base is recommended before starting
  • Use appropriate footwear, warm-up, and surface
  • Start with lower-intensity exercises before progressing
  • Allow ample rest (at least two minutes) between sets
  • Limit training frequency to avoid injury
• What are the types of stretching in flexibility training?

  • Dynamic stretching: Uses speed and momentum, not held
  • Static stretching: Slow and constant, held for up to 30 seconds
  • PNF stretching: Involves coordinated contractions or relaxations
  • Ballistic stretching: Uses bouncing movements to increase stretch
• What are the benefits of circuit training?

  • Targets multiple fitness components
  • Accommodates large groups
  • Minimal equipment required
  • Can be completed indoors
• What are the principles of resistance training?

  • Muscular strength: High load (%RM) and low volume
  • Muscular power: Moderate load with fast contraction speed
  • Muscular endurance: Low load and high volume
  • Muscular hypertrophy: Moderate loads and high volume