Aerobic Endurance Training

Question 1

Continuous

Advantages

Disadvantages

Answer 1

Training at a steady pace,moderate intensity to develop aerobic/cardiovascular endurance. Should be performed at the correct training zone(60 to 85% Hr rate max), no stopping for 30 mins.
Sporting activities: running, cycling, swimming,marathon

Little to no equipment
Easy to organise
training can be sport specific
Good for building aerobic and muscular endurance

Training for long distances
can be boring
higher risk of injury if running on hard surface
develop aerobic endurance but not anaerobic endurance.

Question 2

Fartlek

Advantages

Disadvantages

Answer 2

When intensity of training is varied by running(or cycling/swimming) at different speeds or over different terrain. It is continuous with no rest. As there is no rest the change of intensity acts a recovery period. You can increase intensity by using weighted running vest or running harnesses.
Sporting activities: Running, Swimming, Cycling, Road cyclists.Long distance runners ,football,basketball and rugby,.
Little to no equipment
can be made sport specific
easy to organise and carry out.
performer can control the intensity of raining

Injury if you do not allow rest.
Need to monitor intensity to make sure performer is training hard enough.
Performer needs good self discipline to maintain intensity and not rest.

Question 3

Interval

Advantages

Answer 3

When an individual performs a work period followed by a rest/recovery period. So you can work at a high intensity . Interval training can be between 30s to 5 minutes.Intervals can involve an athlete working at 60% off heart rate max.
Sporting activities :Sprinting,swimming,cycling,weight training,rowing, football/tennis and rugby.