Training The Energy System(8.7)

Question 1

What is continuous training ? And what activities could you use?

Answer 1

Continuous training is a good way to improve your aerobic system and a good way to burn body fat.

Some activities are running,swimming ,cycling or walking for atleast 30mins at the same pace without rest .

Question 2

How do you overload ?

Answer 2

You overload by increasing the time ,distance,speed or all three .

Question 3

What should you do in continuous training?

Answer 3

•build up the time slowly,especially if unfit
•work in your aerobic training zone(start at 60% and work up to 75%)
•if you are training for competitions,work up to distances that are two to five times the competition distance

Question 4

Name the three disadvantages of continuous training?

Answer 4

•it includes no skill work
•it can get boring
•you will still need extra sessions eg.if you are running to help improve your football game,you will also need sprint sessions

Question 5

What is fartlek training?

Answer 5

The word fartlek means speed play and the method of training involves changes of speed.

Question 6

What can fartlek training be used to improve?

Answer 6

It can be used to improve both aerobic and anaerobic energy systems.

Question 7

What can fartlek training be adapted for?

Answer 7

It can be adapted for running,cycling and skiing .

Question 8

What are the disadvantages of fartlek training?

Answer 8

•coaches can’t tell if athletes are working as hard as they should
•it needs a lot of motivation to work at maximum speed so it is easy to drop the effort .

Question 9

Is fartlek training good for game players?

Answer 9

Yes since games have many changes of speed .

Question 10

What to do in fartlek training?

Answer 10

•change the mix of fast and slow work to suit your sport and the energy system you want to work on

•to overload ,increase the time or speed for each activity or choose more difficult ground.eg.run uphill or through sand

Question 11

What is interval training?

Answer 11

Interval training is when you follow a fixed pattern of fast work with a period of rest.

*the rest is usually an active rest eg.a slow jog as the removes lactic acid better than standing still

Question 12

What are the two types of intervals and what is the main differences between them

Answer 12

The two types of intervals are intensive and extensive .
The main difference between the two is extensive is working aerobically using 60-80% of maximum heart rate and intensive is working anaerobically and is using 80-90% of maximum heart rate.

Question 13

What does extensive intervals improve?

Answer 13

It improves your aerobic endurance

Question 14

What does intensive intervals improve ?

Answer 14

Intensive intervals improve your speed endurance

Question 15

What is one drawback of intensive intervals?

Answer 15

One drawback of intensive intervals is that they cause pain so you need high motivation to keep going.

***since there is a pattern you can tell when someone is giving up

Question 16

What is circuit training?

Answer 16

This is a good way to organize your muscles or skill training .
**usually has 8-15 stations

Question 17

Do you do different exercises at each station

Answer 17

Yes eg.1:step ups 2:sit ups 3:press ups 4:squats 5:pull ups 6: ski jumps 7:dorsal raises 8:short sprints

Question 18

How do you overload in circuit training?

Answer 18

You can overload by increasing the time spent of each exercise,trying to do more repetitions in the time limit or by doing the circuit more times

Question 19

What are the advantages of circuit training ?

Answer 19

•it can be adapted to use free weights or body weight
•it can be adapted to shorter or longer bursts of work (anaerobic or aerobic )
•it can be adapted to concentrate on certain muscle groups
•it can be adapted to work on skills

Question 20

What training method will not improve your anaerobic energy system ?

Answer 20

Continuous and circuit training