I. Aerobic Endurance Training

Question 0

What is Fartlek training?

Answer 0

Training involving changes in intensity, no rest periods . The intensity can be changed by changing the speed or the type or steepness of the ground. You can also carry weights, a weighted backpack or a harness.

Question 1

What is continuous training?How long should you do continuous training for, for it to be beneficial?

Answer 1

It is where you keep doing the same exercise with out any rest, at the same steady pace. You should do it for 30 minutes, at moderate intensity.

Question 2

What type of activities can you carry out Fartlek training in?

Answer 2

Running, cycling and rowing

Question 3

What is interval training?

Answer 3

Work periods and then rest/ recovery periods. These intervals can last from 30 secs to 5 mins

Question 4

What can be done in the rest/ recovery period?

Answer 4

Sit down, stand still, walk or jog.

Question 5

How can you apply progressive overload to this training to improve aerobic fitness?

Answer 5

Decrease the rest/ recovery periods OR increase the intensity of the work period. Work period should be 60% of VO2 Max.

Question 6

What is VO 2 Max?

Answer 6

The maximum amount of oxygen uptake that your body can use each minute. It is measured in ml/kg/min.

Question 7

What type of stations would you put in a circuit if you were trying to improve aerobic endurance?

Answer 7

Running - shuttles, skipping

Question 8

How would you apply progressive overload to increase the intensity for a circuit to improve aerobic endurance?

Answer 8

Increase the number of stations
Increase the time on each station
Decrease the rest between stations
Increase the number if circuits
Increase the number or sessions per week you do.