Training - Circuit & Interval

Which station develops a performers cardiovascular endurance?

• Shuttle Runs

• Sit Ups

• Press Ups

• Dribble

Which station would help to improve a performers muscular endurance?

• Shuttle Runs

• Dribble

• Press ups

• Shooting

Why shouldn't you place the following stations next to each other? Lunges & Squats

• They are both difficult exercises

• They both work the same muscle groups

• It would be boring for the performer

• They require lots of space

Circuit training includes a series of stations commonly between:-

• 6-8 stations

• 2-4 stations

• 4-6 stations

• 10-12 stations

It is relatively easy to apply FITT principles to circuit training sessions. How would you increase intensity?

• Complete the circuit session more times per week

• Complete the circuit session for a longer duration

• Make the exercises more difficult by adding weight or incline

• Increase the length of time spent on each station from 30secs to 1min

To make circuit training specific to football the performer could...

• Complete a series of interval runs with rest periods lasting 90mins

• Complete a range of stations involving exercises that mimic situations from a game eg jumping to head a ball

• Perform a series of explosive movements to increase power

• Perform a range of different stations working on different fitness components.

Interval training involves..

• Fixed periods of work and fixed periods of rest

• Speed play - varying the intensity or type of movement

• Working at a constant steady pace for over 20mins

• Explosive exercises where a eccentric contraction is followed by a fast concentric contraction

Why is interval training suitable for a games player?

• It gives the performer the motivation to beat their team mates.

• It allows the performer to work at their own pace

• It replicates the high intensity work and recovery within the match

• It is a cheap and effective method that can be completed anywhere

Which of the following is an example of short interval training?

• Running 400m at race pace and then walking 200m recovery x 8

• Sprinting 50m as fast as you can and having 30secs rest x10

• Running 20mins at a steady pace and allowing 5mins walking recovery

• Swimming 100m and resting for 2mins x 6

Which of these is NOT an advantage of interval training?

• It can be both aerobic and anaerobic work

• It is easy to see when a athlete isn't trying their best

• There is less chance of boredom compared with continuous training

• It can produce lactic acid quickly causing fatigue