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Questions and Answers
What is the primary focus of Fartlek training?
Who developed the 10-20-30 Method of training?
Dr. Thomas Gunnarsson
Tempo training involves alternating between high intensity and low intensity intervals.
False
Fartlek training translates to _____ in Swedish.
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Match the following training methods with their characteristics:
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What is the recommended total duration for a typical Fartlek training session?
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All-out or supramaximal interval training are considered aerobic exercises.
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What is the effort level conducted during the lighter effort phase of the 10-20-30 Method?
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Which of the following is NOT a variation of yoga?
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High-intensity interval training (HIIT) involves low to moderate intensity intervals only.
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What does the acronym DIRT stand for in relation to HIIT training variables?
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The Tabata training method was originally developed for ___.
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Match the following types of training with their primary focus:
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How long do typical high-intensity efforts last in HIIT?
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In Step-Wise Intensity Interval Training, participants start at a very hard intensity level.
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Name one benefit of High-Intensity Interval Training (HIIT).
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What is the primary goal of functional fitness training?
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Circuit training consists of performing exercises in a slow and controlled manner with long rest periods.
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What types of exercises are primarily involved in circuit training?
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In circuit training, each exercise is typically performed for a duration of ______ seconds or a specified number of repetitions.
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Match the training types with their descriptions:
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What is a common feature of Zumba classes?
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In functional fitness, the use of fitness equipment such as stability balls and foam blocks is uncommon.
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What type of training involves alternating between different muscle groups in a workout?
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Study Notes
Fartlek Training
- Developed by Swedish coach Costa Holmer in 1937; "fartlek" means "speed play."
- An unstructured interval training method that allows participants to vary speed and distance.
- Training intensity fluctuates from somewhat hard to very hard, with light to moderate recovery intervals.
- Total duration typically ranges from 20 to 60 minutes.
Tempo Training
- Involves continuous training without formal intervals, fitting it into HIIT categories.
- Warm-up followed by runs at vigorous intensity (70% of max) and hard intensity (80%) for 20 to 60 minutes.
All-Out or Supramaximal Interval Training
- Features 10 to 20 supramaximal intervals lasting 30 to 60 seconds each.
- Focuses on anaerobic exercise, exceeding 100% of aerobic capacity.
- Recovery intervals range from 2 to 5 minutes at light to moderate intensity.
10-20-30 Method
- Developed by Dr. Thomas Gunnarsson after researching HIIT workouts.
- Consists of 10 seconds at maximal effort (100%), 20 seconds at somewhat hard effort (60%), and 30 seconds at lighter effort (30%).
- Each cycle is repeated continuously for 5 minutes.
Cardio/Resistance Training Program
- Combines aerobic work with resistance training for HIIT.
- Begin with a warm-up; then cycle through eight resistance exercises with alternating aerobic activities like running or cycling.
- Perform each resistance exercise for one set of 8 to 20 reps, followed by 90 seconds of aerobic work.
High-Intensity Interval Training (HIIT)
- Characterized by high-to-very-high intensity exercises lasting 6 to 60 seconds, followed by lower intensity recovery.
- Applicable to sprints, cycling, plyometrics, bodyweight exercises, and powerlifting.
- The Tabata method exemplifies HIIT, enhancing endurance by performing maximal efforts with minimal rest.
- HIIT incorporates four training variables: Distance, Interval (length of recovery), Repetitions, and Time, denoted as DIRT.
Step-Wise Intensity Interval Training
- Begins at light intensity, progressing to very hard intensity over sessions.
- Utilizes 3 to 5-minute intervals, with improvements noted as fitness increases.
Circuit Training
- Combines 6 to 12 aerobic and bodyweight exercises performed in succession with minimal rest.
- Each exercise lasts 10 to 30 seconds or 10 to 20 repetitions, with short breaks in between.
- Intensity can be adjusted over time, with exercises alternating major muscle groups in the sequence.
Functional Fitness
- Focuses on weight-bearing exercises to improve balance, coordination, and functional movement.
- Aims to enhance everyday activities while minimizing injury risk.
- Incorporates equipment like stability balls and balance cushions for training.
Dance Fitness
- A trend in group classes incorporating dance for cardio workouts.
- Zumba combines Latin and international music with fitness routines, making exercise enjoyable while improving physical fitness.
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Description
Explore the concept of Fartlek training, an unstructured form of interval training that allows participants to vary their intensity and distance according to their fitness levels. Originating in Sweden in 1937, 'Fartlek' translates to 'speed play', making it a dynamic and flexible approach to enhancing fitness. Discover how to incorporate this method into your training regime.
