Starter quiz
- Which of the following are long in duration, endurance activities?
- 400 m running
- running a marathon ✓
- tour cycling ✓
- cricket bowling
- triple jump
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- When we train, it is important to consider several principles of training. Match the principle to its description.
- individual needs⇔training is meeting the requirements of the athlete ✓
- specificity⇔training should be relevant to the specific demands of an activity ✓
- progressive overload⇔gradually increasing the amount of stress on the body ✓
- overtraining⇔excessive exercise without adequate rest and recovery ✓
- Sprinting is an ______ activity, meaning it is performed without oxygen.
- 'anaerobic' ✓
- To calculate our maximum heart rate, we take our age from which number?
- '220' ✓
- 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 ✓
- weight training for improved power
- swimming 50m as fast as you can, resting then repeating five times
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- Which of these training zones is suitable for improving aerobic performance?
- 20-40% MaxHR
- 40-60% MaxHR
- 60-80% MaxHR ✓
- 80-90% MaxHR
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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 the most suitable description.
- 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 ✓
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- 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' ✓
- 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 ✓
- What word is used when muscle grows in size and strength as a long term effect of exercise? This can be both muscular or cardiac.
- 'hypertrophy' ✓
Worksheet
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Presentation
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Video
Lesson Details
Key learning points
- Continuous training involves sustained exercise at a steady state without rest.
- Fartlek training incorporates varying speeds, terrains, and work to recovery ratios.
- Interval training consists of periods of intense exercise followed by periods of rest or low-intensity exercise.
- Weight training involves resistance training with repetitions and sets and an exmphasis on proper lifting technique.
- Circuit training involves stations, work-to-rest ratios and different exercise based on the focus of training.
Common misconception
Each sport/activity has only one specific type of training suited to it.
Performers in many activities can benefit from a variety of training types. For example, a marathon runner will mostly benefit from continuous training, however weight training could help to condition their muscles and avoid injury.
Keywords
Continuous training - involves working for a sustained period of time without rest
Circuit training - a series of exercise stations whereby periods of work are interspersed with periods of rest
Fartlek training - training using different intensities or over different terrains e.g. sprint, jog, walk, jog, sprint etc
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, e.g. work, rest, work, rest
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