Types of training | Physical education | Quizalize & Oak National Academy

Starter quiz

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

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

400m running

running a marathon ✓

tour cycling ✓

cricket bowling

triple jump
When we train, it is important to consider several principles of training. Match the principle to its description.

specificity

⇔

the training must be matched to the needs of the sport ✓

progression

⇔

gradual increases in exercise in order for the body to adapt ✓

overload

⇔

greater than normal stress for adaptation to take place ✓

reversibility

⇔

adaptations as a result of training will be lost if you stop training ✓
To calculate our maximum heart rate, we take our age from which number?

'220' ✓
Match the thresholds of training to their training zone.

aerobic training zone

⇔

60-80% of maximum heart rate ✓

anaerobic training zone

⇔

80-90% of maximum heart rate ✓
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 50 m as fast as you can, resting, then repeating five times

Exit quiz

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 ✓
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 ✓
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 ✓
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' ✓
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
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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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 emphasis on proper lifting technique.
Circuit training involves stations, work-to-rest ratios and different exercises based on the focus of training.

Common misconception

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

Perfomers in most activities can benefit from the use of multiple trianing types. For example, a marathon runner would most benefit from continuous training; however, weight training could also be used to help condition the muscles and avoid injury.

Keywords

Continuous training - involves working for a sustained period of time without rest
Circuit training - a series of exercise stations where each station focuses on a different muscle group or component of fitness, performed in sequence
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