Chapter 13 Flashcards
What are the 8 main methods of training?
- Continuous
- Fartlek
- Interval Training (long, medium and short)
- High Intensity Interval Training (HIIT)
- Resistance
- Plyometrics
- Circuit
- Flexibility
What is continuous training?
It involves performing an activity such as jogging, cycling, swimming or rowing at a submaximal intensity. The activity must be non-stop for a minimum of 20min. within the aerobic training zone of 70-85% of max HR.
What are the advantages of continuous training?
Continuous training is a good foundation for more demanding aerobic training methods.
Continuous training can be overloaded in a number of ways including:
- Increasing running time
- Increasing distance
- Increasing intensity
- Change terrain, e.g. grass, hills, sand
- Reduce time taken to run a certain distance
Who is continuous training best suited for?
This is suited to beginners as it is less demanding and has a lower risk of injury
What is fartlek training?
This is an AEROBIC training method
Fartlek is a Swedish word that means ‘speed play’
It combines continuous running with random bursts of speed, increasing the contribution of the anaerobic systems during those higher intensity bursts.
What are the advantages of fartlek training?
It improves aerobic power, but does indirectly work on anaerobic capacity and speed
Who is fartlek training best suited for?
Fartlek training is suited to intermediate or advanced runners. It is usually associated with running, but can be adapted to any kind of exercise
Fartlek training can be overloaded in a number of ways including:
- Overall time of the fartlek session
- Distance of each burst of speed
- Intensity of each burst of speed
- Frequency of the bursts of speed
What is interval training?
Interval training involves periods of higher intensity work followed by a period of rest
