Types of CV training Flashcards
What are the key types of training?
Constant pase
Interval training
Fartlek
What heart rate is long distance constant pace?
Sub maximal intensity, 74-88% heartrate
What % VO2 max is continuous?
60-80% VO2 max
What is continuous rate work good for?
Aerobic conditioning
Strengthening bones and joints
Endurance work
Beginners and weight loss
What are the benefits of continuous training?
Type 1 muscle fibre recruitment Increased fat metabolism Increased capillarisation Increased mitochondria Decreased risk of injury More efficient coordination
What is interval training?
High volumes of high intensity training split up into smaller sections
What is interval training good?
Allows for a high training intensity which could not be sustained over a long period, thus it is broken down into sections
What needs to be considered when planning interval training?
Which energy system is used
What kind of recovery
The duration and intensity
Specific to the training goal
What is the work to rest ration of anaerobic and ATP CP
1:3 work:rest
Advantages of interval training?
Sport specific and can be designed to target specific energy systems and muscle fibres
Can work on speed and recovery times, not just distance.
Disadvantages of interval training?
Require a base level of fitness.
What is fartlek?
Varying speeds of activity with no set intervals or rest times
Advantages of fartlek?
Can train all three energy systems
Based off how the individual feels
Disadvantages of fartlek?
Many not push the individual enough if they determine their own recovery time
Requires a base level of fitness
