Fitness Training Methods

Question 1

Continuous

Answer 1

involves an activity such as jogging, cycling, rowin or swimming in the aerobic training zone of between 70-85% of max HR.

the activity must be non-stop for at least 20min

continuous training forms the foundation for more demanding aerobic training methods such as fartlek or long interval training

F- frequency (At least 3/4 sessions a week for improvments)
I- intensity (in aerobic zone- 70-85% max HR)
T- time (minimum 20min)
T- type (whole body activities)

Question 2

How to apply progression for Continuous training

Answer 2

• Increasing the running time
• Increasing the distance
• Increasing the intensity
• Changing the terrain, such as running up hills or on sand
• reducing the time taken to run a particular distance

Question 3

fartlek (aerobic training)

Answer 3

Fartlek training combines continuous activity with random bursts of speed, increasing the contribution of the anaerobic energy systems

The primary focus of fartlek training is to develop aerobic power. The radom bursts of speed do help develop speed and anaerobic capacity, however they will not be developed to the level of a specific speed or anaerobic capacity training method.

Question 4

Ways to progress with fartlek training include

Answer 4

• increasing overall time of fartlek session
• increasing the distance of each burst of speed
• increasing the intensity of each burst of speed
• increasing frequency of bursts of speed
• increasing the overall distance covered
• including more hills and variety in terrain

Question 5

Interval training

Answer 5

alternates higher intensity work periods with rest or reduced intensity activity. Work and rest periods, as well as intensity can be manipulated to specifically target and develop any three energy systems.

greater volume, quality of work can be achived because of rest breaks between work or interval periods.

Can be specific to a game through manipulation of work to rest ratios.

Question 6

ways to apply progression using interval training method

Answer 6

increasing number of repetitions
increasing number of sets
increasing the distance
increasingthe intensity within the set zone
increasing duration of work
decreasing the amount of rest (may change dominant energy system and work to rest ratio)