Continuous, fartlek, interval and high intensity training

Overview

Continuous and fartlek training with their evaluations, interval training and its variables, sessions for the ATP-PC, lactic acid and aerobic systems, a 400 m runner and a hockey midfielder, high intensity interval training and Tabata.

What you need to know

Answer each one before you reveal it.

Questions from this subtopic

Each one with the model answer underneath.

1. 1

   What is continuous training?

   Model answer

   Continuous training is steady exercise sustained for a long period without rest. Sessions usually last at least 20 minutes at about 60 to 80% of maximum heart rate.

2. 2

   Which energy system and which performers does continuous training suit?

   Model answer

   Continuous training develops the aerobic system. The method suits endurance performers such as marathon runners, triathletes and road cyclists.

3. 3

   Evaluate continuous training.

   Model answer

   Continuous training is simple, needs little equipment and builds aerobic fitness safely. The method can be monotonous and does not reproduce the changes of pace in games.

4. 4

   What is fartlek training?

   Model answer

   Fartlek is continuous running in which the pace and terrain are varied. The name is Swedish for speed play.

5. 5

   Why does fartlek suit a football player?

   Model answer

   Fartlek mixes walking, jogging, striding and sprinting, much like a match. The method trains both the aerobic and anaerobic systems.

6. 6

   Evaluate fartlek training.

   Model answer

   Fartlek is varied, adaptable to any terrain and needs no equipment. The performer sets the pace, so intensity can drop without supervision.

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