06d. Contin/Fartlek + Interval TM

Question 1

What is the duration required for continuous training?

Answer 1

20mins

Question 2

What is the intensity required for continuous training?

Answer 2

60-85%MHR

Question 3

What fitness component does continuous training target?

Answer 3

Aerobic power

Question 4

What frequency is required to improve using continuous training?

Answer 4

3 times a week

Question 5

What training method includes completing a 20min run or ride at 75%MHR

Answer 5

Continuous

Question 6

List 2 benefits / advantages of Continous training

Answer 6

ideal for beginners as is easy to do, low chance of injury, minimal equipment required, can be done anywhere

Question 7

Describe Fartlek training

Answer 7

A type of continuous training that involves working for 20 minutes with periods efforts above and within the aerobic training zone

Question 8

What is the duration required for fartlek training?

Answer 8

20mins

Question 9

What is the intensity required for fartlek training?

Answer 9

efforts above aerobic training zone and recovery within aerobic training zone

Question 10

What fitness components does fartlek training target?

Answer 10

Aerobic power with some anaerobic capacity

Question 11

What frequency is required to improve using fartlek training?

Answer 11

3 times a week

Question 12

Describe interval training

Answer 12

Form of training during which work intervals are followed by rest intervals.

Question 13

List a benefit of interval training

Answer 13

High intensity work can be performed without fatigue associated with a continuous session.

Question 14

What is the intensity required for long interval?

Answer 14

aerobic training zone 60-85%MHR

Question 15

What is the intensity required for intermediate interval?

Answer 15

85-95%MHR

Question 16

What is the intensity required for short interval?

Answer 16

95%+MHR

Question 17

What is the W:R required for long interval?

Answer 17

1:1, 2:1

Question 18

What is the W:R required for intermediate interval?

Answer 18

1:2 - 1:4

Question 19

What is the W:R required for short interval?

Answer 19

1:5+

Question 20

What training method is being used 3 sets, 2-5 reps, 70-85% intensity, 30 seconds +, 1:1/1:2 W:R, 1 min rest between sets

Answer 20

Long interval

Question 21

What training method is being used 3 sets, 5-10 reps, 95%+ intensity, 0-10 seconds +, 1:5 W:R, 3-5 min rest between sets

Answer 21

Short interval

Question 22

What training method is being used 3 sets, 2-8 reps, 85-95% intensity, 10-30 seconds +, 1:3 W:R, 1 min rest between sets

Answer 22

intermediate interval

Question 23

Describe HIIT training

Answer 23

work periods of high intensity exercise (above aerobic training zone) interspersed with periods of passive rest or low intensity active recovery (below aerobic training zone)

Question 24

List benefits of HIIT training

Answer 24

More time efficent form of exercise compared to other methods that improve aerobic power. Also found to be more enjoyable.

Question 25

What training method is being used 1 set, 4-12 reps, 90-100% intensity, 30 sec to 4 min working time, 1-4 min rest between reps

Answer 25

HIIT