A practical exploration of continuous, fartlek, interval training and static stretching | Physical education

Starter quiz

An endurance activity like running a marathon is an ______ activity, meaning it is performed with oxygen.

'aerobic' ✓
A marathon runner is likely to need which component of fitness the most?

speed

strength

power

cardiovascular endurance ✓
Flexibility is the range of movements possible at the ______.

'joint' ✓
What is the the anaerobic training threshold?

60-80% of maximum heart rate

80-90% of maximum heart rate ✓

40-60% of maximum heart rate

90-100% of maximum heart rate
Taylor is 32. What is her maximum heart rate?

198 bpm

188 bpm ✓

178 bpm

168 bpm
Match the definition to the correct method of training.

continuous training

⇔

involves working for a sustained period of time without rest ✓

static stretching

⇔

holding a stretch still ✓

fartlek training

⇔

training using different intensities or over different terrains ✓

interval training

⇔

periods of training/work that are followed by periods of rest ✓

weight training

⇔

the use of weights/resistance to cause adaptation of the muscles ✓

Which component of fitness does continuous training predominantly develop?

cardiovascular endurance ✓

power

speed

agility
During continuous training the heart rate should be between 60% and ______ of maximum heart rate.

'80%' ✓
Which is the best definition of interval training?

You rest then work at low intensity then repeat

You work at a low intensity then rest

You work at high intensity for a long period of time

You work at high intensity quickly then rest then repeat ✓
Which component of fitness does interval training not develop?

cardiovascular endurance

speed

strength

agility ✓
Which component of fitness does static stretching develop?

'flexibility' ✓
Which athlete would most benefit from using fartlek training to develop their fitness?

marathon runner

triathlete

rugby player ✓

100m sprinter

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Fartlek training is beneficial for sports like football, where players frequently change pace and intensity.
Continuous training requires aerobic effort for a minimum of 20 minutes, such as running, swimming, rowing or cycling.
Interval training works in the anaerobic training zone and involves work followed by rest periods.
An example of a static stretch is an isometric muscle contraction as the muscle stays the same length.

Running is the only type of interval training.

Interval training can be done with any activity, as long as it involves high intesity work followed by a rest period.

Continuous training - involves working for a sustained period of time without rest
Interval training - periods of training/work that are followed by periods of rest, e.g. work, rest, work, rest
Fartlek training - training using different intensities or over different terrains e.g. sprint, jog, walk, jog, sprint etc.
Static stretching - holding a stretch still/held/isometric