interval training Flashcards
define interval training
training method that incrporates periods of work interspersed with periods of rest
desribe fartlek training
a version of interval training which involves different working intensities and terrain chnages from high ti lower and back to higher intensity.
what are the benefits of interval and fartlek training
improves cardiovascular endurance and anaerobic fitness
what types of energy systems are used in interval trainings
- high intensity interval = anaerobic
- low intensity intervals = aerobic
how do you alter intervals to stress the aerobic and anaerobic energy systems
- high intensity intervals can last between 10-60 seconds to stress anaerobic system
- low intensity intervals can last several minutes and stresses aerobic system
what athletes use interval training and why
- 200m sprinter. Interval training at high intensity will increase speed
what athletes use fartlek training
Used by games players – Hockey players
advantages if interval training
- Quick and easy to set up.
- Can mix aerobic and anaerobic exercise which replicates team games.
disadvantages of interval training
- It can be hard to keep going when you start to fatigue (high motivation and self discipline needed)
- Over training can occur if sufficient rest is not allowed between sessions (48 hours)
advantages of fartlek training
- More enjoyable than interval and continuous training
- Good for sports which require changes in speed
- Easily adapted to suit the individuals level of fitness and sport.
disadvantages of fartlek training
- Performer must be well motivated particularly when intensity is high
- Difficult to assess whether performer is performing at the correct intensity