Podcast
Questions and Answers
What is a primary advantage of interval training compared to continuous training?
What is a primary advantage of interval training compared to continuous training?
- Requires less effort to monitor
- Requires no recovery period
- Burns about twice as many calories (correct)
- Burns fewer calories
Fartlek training includes specified rest periods between high and low intensities.
Fartlek training includes specified rest periods between high and low intensities.
False (B)
Define Fartlek training in one sentence.
Define Fartlek training in one sentence.
Fartlek training is a form of interval training that involves varying intensity during a workout based on distance and landmarks.
A disadvantage of high-intensity interval training is that it requires a longer recovery period of at least ________ hours.
A disadvantage of high-intensity interval training is that it requires a longer recovery period of at least ________ hours.
Match the following aspects of training to their characteristics:
Match the following aspects of training to their characteristics:
What is a key characteristic of continuous training?
What is a key characteristic of continuous training?
Interval training is effective for improving anaerobic fitness.
Interval training is effective for improving anaerobic fitness.
What is the recommended duration to start continuous training for beginners?
What is the recommended duration to start continuous training for beginners?
In interval training, the periods of work should maintain a heart rate between ____ and ____ percent of maximum heart rate.
In interval training, the periods of work should maintain a heart rate between ____ and ____ percent of maximum heart rate.
Match the following training types with their descriptions:
Match the following training types with their descriptions:
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Study Notes
Continuous Training
- Involves sustained physical activity without rest.
- Suitable for beginners, starting with durations gradually increasing to 30-45 minutes, two to three times per week
- Ideal for elite athletes during pre-season preparation, preparing their bodies for upcoming events.
- Mimics aspects of long-distance running.
Interval Training
- Combines work periods with active recovery periods.
- Work periods focus on anaerobic training zone, elevating heart rate to 80-90% of maximum.
- Recovery periods focus on aerobic training zone (below the anaerobic training threshold).
- Work interval duration depends on fitness level.
- Example: Olympic triathletes use interval training to enhance cardiovascular fitness for demanding events.
Fartlek Training
- Swedish term meaning "speed play," a type of interval training with varying intensity.
- Combines jogging with bursts of faster running and sprints, using lower intensity activities like walking as active recovery.
- Adaptable to individual needs and can be done anywhere.
- Develops pace-setting skills essential for long-distance events.
Plyometrics
- High-impact exercises targeting faster muscle contractions, boosting power for higher jumps, faster running, or further throws.
- Examples: clap push-ups, squat jumps, barrier jumps.
- Repetitive bounding can stress joints and cause muscle soreness.
Weight/Resistance Training
- Focuses on using weights to build Strength (lower repetitions with heavier weights) or Muscular Endurance (higher repetitions with lighter weights).
- Free weights like dumbbells, barbells, and kettlebells offer wider range of motion and require core stability, but proper technique is key.
- Resistance machines are more stable and controlled, suitable for beginners.
- Example: Cyclists like Chris Hoy use weight training to build strength and muscular endurance in their legs to power cycling performance.
Circuit Training
- Combines six to ten different exercises (stations) performed back to back.
- Each exercise is performed for a set number of repetitions or time, followed by brief rest before moving to the next station.
- Targets Strength, Muscular Endurance, or Cardiovascular fitness, depending on exercises included.
- Can be done 2-3 times per week with at least 48 hours rest between sessions.
Fitness Classes
- Offer variety and structured workout routines to improve fitness.
- Popular classes include BodyPump, Aerobics, Pilates, Yoga, and Spinning.
- BodyPump: improves strength using weights.
- Aerobics: improves cardiovascular fitness through rhythmic dance moves.
- Pilates: focuses on core strength and flexibility, improving posture.
- Yoga: combines physical postures with breathing exercises to enhance strength and flexibility.
- Spinning: intense stationary bike workout for cardiovascular fitness.
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