Types of training and how best to train | Physical education

Starter quiz

Which of the following are long in duration, endurance activities?

400m race

running a marathon ✓

tour cycling ✓

cricket bowling

triple jump
Sprinting is an ______ activity, meaning it is performed without oxygen.

'anaerobic' ✓
When we train, it is important to consider several principles of training. Match the principle to its description.

specificity

⇔

making training specific to the sport/movements/muscles/energy ✓

progressive overload

⇔

gradual increase so that fitness gains occur, without potential injury ✓

reversibility

⇔

losing fitness levels when you stop exercising ✓

tedium

⇔

boredom that can occur from training the same way every time ✓
To calculate our maximum heart rate, we take our age from which number?

220 ✓

250

320

200
Match the thresholds of training to their training zone.

the aerobic training zone

⇔

60-80% of maximum heart rate ✓

the anaerobic training zone

⇔

80-90% of maximum heart rate ✓

muscular endurance training

⇔

<70% one rep max ✓

muscular strength and power training

⇔

>70% one rep max ✓
If you wanted to improve your one mile swimming performance, which of these would be the most suitable training types?

cycling for a mile every day

regularly swimming long distances in training ✓

weight training for improved power

swimming 50m as fast as you can, resting then repeating five times

Exit quiz

How long should continuous training be performed to ensure it is effective?

at least 5 minutes

at least 10 minutes

at least 20 minutes ✓

at least an hour
Match the training type to its definition.

continuous training

⇔

involves working for a sustained period of time without rest ✓

circuit training

⇔

a series of exercise stations with periods of work and rest ✓

fartlek training

⇔

training using different intensities or over different terrains ✓

weight training

⇔

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

interval training

⇔

periods of training/work that are followed by periods of rest ✓
If somebody is going to use weight training to improve their muscular endurance, what would be the most effective out of these options?

3 sets of 100% one rep max for 1 repetition

3 sets of 60% one rep max for 6 repetitions

3 sets of 80% one rep max for 15 repetitions

3 sets of 60% one rep max for 15 repetitions ✓
Match the best type of training for the following athletes.

football player

⇔

fartlek training ✓

25m butterfly swimmer

⇔

interval training ✓

10,000m runner

⇔

continuous training ✓

power lifter

⇔

weight training ✓

high jumper

⇔

plyometrics ✓
The name given to somebody who assists during weight training to ensure the performer is using correct technique and does not injure themselves is a ...

'spotter' ✓
In plyometrics, the muscles rapidly goes from an eccentric contraction to a concentric contraction. What does each of those mean?

eccentric

⇔

the muscle is lengthened ✓

concentric

⇔

the muscles is shortened ✓

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Lesson Details

Key learning points

Circuit training involves stations, work-to-rest ratios and different exercises based on the focus of training.
Continuous training involves sustained exercise at a steady state without rests.
Fartlek training incorporates varying speeds, terrains and work-to-recovery ratios.
Interval training consists of periods of intense exercise interspersed with periods of rest or low-intensity exercise.
Weight training involves resistance training with repetitions and sets with an emphasis on proper lifting technique.

Common misconception

Each sport or activity has only one type of training suited to it.

Performers in most activities can benefit from a range of training types. A marathon runner would benefit most from continuous training; however, weight training and static stretching would also help with conditioning and avoiding injury.

Keywords

Circuit training - a series of exercise stations where each station focuses on a different muscle group or component of fitness, performed in sequence
Continuous training - involves working for a sustained period of time without rest
Fartlek training - training using different intensities or over different terrains, e.g. sprint, jog, walk, jog, sprint etc
Interval training - periods of training/work that are followed by periods of rest, eg work, rest, work, rest
Weight training - the use of weights/resistance to cause adaptation of the muscles