Aerobic Endurance
A measure of how well your heart, lungs and muscles work together to keep
your body active over an extended period of time.
Continuous Training
Continuous training is a form of exercise that is performed at one intensity
throughout and doesn’t involve any rest periods. It typically involves aerobic
activities such as running, biking, swimming and rowing. These activities use
large muscle groups performing repetitive movements over a prolonged period
of time. A continuous exercise is where your body uses oxygen to produce
energy, it works consistently for longer periods of time.
Type 1 Continuous Training
Type 1 continuous training is over a longer distance and performed at a slower
pace, it can be between a period of 30 minutes to 2 hours, the participant
works at a low to moderate intensity, at the training zone 50% - 60% of their
MHR.
Benefits
- Participating in continuous training Improves endurance capacity for
long distance activities. This is because as you train more your
cardiovascular system will become more efficient at taking in oxygen,
this means that when they’re taking part in activity they can get more
oxygen to the muscles and have more energy so they will be able to
perform for longer periods of time. Continuous Training will also
improve muscular endurance as they’re worked frequently they become
used to performing for long periods. Finally, Continuous training helps to
reduce body fat, this is because when training the body will use the fat
stores as a source of energy.
Weakness’
- Participating in continuous training can also have its weakness’, first of
all this type of training Is very time consuming, lasting between 30
minutes and 2 hours, this can become tedious for some people and may
stop training. Another weakness for continuous training is that it does
not train the anaerobic zone, this is a weakness as the athlete’s
anaerobic zone will be less efficient.
,Type 2 Continuous Training
Type 2 continuous training is over shorter periods of time, 15 minutes, at a
higher intensity working at 80% - 90%of their MHR.
Benefits
- Type 2 continuous training can improve a performers anaerobic activity
allowing their bodies to perform anaerobically for longer periods of
time. It can also an athletes speed and strength allowing them to
perform at higher levels, depending on their sport. Finally, because this
type of training is performed at a high intensity it can help prepare the
athlete for their competition.
Weakness’
- Participating in continuous training can also have its weakness’, first of
all this type of training Is very time consuming, lasting between 30
minutes and 2 hours, this can become tedious for some people and may
stop training. Another weakness for continuous training is that it does
not train the aerobic zone, this is a weakness as the athlete’s aerobic
zone will be less efficient meaning they won’t be able to perform for
longer periods of time.
Fartlek Training
Fartlek, which means "speed play" in Swedish, is a training method that blends
continuous training with interval training. Fartlek runs are a very simple form
of a long-distance run. Fartlek training “is simply defined as periods of fast
running intermixed with periods of slower running."
Advantages
- Fartlek training allows athletes to see clear progression in their training
programme, and also makes it easier to identify when the participant
isn’t trying as hard.
Disadvantages
- The disadvantages of fartlek training are it can be tedious for the
participant, meaning they may not want to carry on participating in
, training, can also be physically and mentally exerting when they start to
fatigue and they could give up.
Interval Training
Exercise which varies from high to low intensity with short periods of rest. The
high intensity exercise is typically anaerobic exercise, while recovery periods
involve lower intensity aerobic activity.
Advantages
- Interval training can be adapted to suit different sports, meaning it can
be made specific to the performer. It works both anaerobic and aerobic
systems which can help the athlete if they use both these systems during
their sport. It can also be specific to team sports as you can change
direction which is similar to mimicking movements. The athlete also has
complete control over the intensity they work at.
Disadvantages
- Because the athlete is varying in different speeds this may lead to injury
this is bad for an athlete as they won’t be able to perform. It is difficult
for some more inexperienced athletes to train at varying intensities and
can be difficult to train with a partner.
Three Exercises
Running – Using the treadmill on a setting which the performer is comfortable
on for running continuously for between 1-2 hours. You can turn down the
setting if you become too tired however try and pick a setting where you can
run for a long period of time.
EASIER – Treadmill – setting 5.5 – 30 mins – 1 hour
HARDER – Treadmill – setting 6.5-7 – 1 hour to 2 hours’
Rowing – Rowing machine in the gym – medium/low
intensity – longer period of time (30mins – 1hr 30
mins) – Resistance 8.
EASIER – Rowing machine in the gym – medium/low
A measure of how well your heart, lungs and muscles work together to keep
your body active over an extended period of time.
Continuous Training
Continuous training is a form of exercise that is performed at one intensity
throughout and doesn’t involve any rest periods. It typically involves aerobic
activities such as running, biking, swimming and rowing. These activities use
large muscle groups performing repetitive movements over a prolonged period
of time. A continuous exercise is where your body uses oxygen to produce
energy, it works consistently for longer periods of time.
Type 1 Continuous Training
Type 1 continuous training is over a longer distance and performed at a slower
pace, it can be between a period of 30 minutes to 2 hours, the participant
works at a low to moderate intensity, at the training zone 50% - 60% of their
MHR.
Benefits
- Participating in continuous training Improves endurance capacity for
long distance activities. This is because as you train more your
cardiovascular system will become more efficient at taking in oxygen,
this means that when they’re taking part in activity they can get more
oxygen to the muscles and have more energy so they will be able to
perform for longer periods of time. Continuous Training will also
improve muscular endurance as they’re worked frequently they become
used to performing for long periods. Finally, Continuous training helps to
reduce body fat, this is because when training the body will use the fat
stores as a source of energy.
Weakness’
- Participating in continuous training can also have its weakness’, first of
all this type of training Is very time consuming, lasting between 30
minutes and 2 hours, this can become tedious for some people and may
stop training. Another weakness for continuous training is that it does
not train the anaerobic zone, this is a weakness as the athlete’s
anaerobic zone will be less efficient.
,Type 2 Continuous Training
Type 2 continuous training is over shorter periods of time, 15 minutes, at a
higher intensity working at 80% - 90%of their MHR.
Benefits
- Type 2 continuous training can improve a performers anaerobic activity
allowing their bodies to perform anaerobically for longer periods of
time. It can also an athletes speed and strength allowing them to
perform at higher levels, depending on their sport. Finally, because this
type of training is performed at a high intensity it can help prepare the
athlete for their competition.
Weakness’
- Participating in continuous training can also have its weakness’, first of
all this type of training Is very time consuming, lasting between 30
minutes and 2 hours, this can become tedious for some people and may
stop training. Another weakness for continuous training is that it does
not train the aerobic zone, this is a weakness as the athlete’s aerobic
zone will be less efficient meaning they won’t be able to perform for
longer periods of time.
Fartlek Training
Fartlek, which means "speed play" in Swedish, is a training method that blends
continuous training with interval training. Fartlek runs are a very simple form
of a long-distance run. Fartlek training “is simply defined as periods of fast
running intermixed with periods of slower running."
Advantages
- Fartlek training allows athletes to see clear progression in their training
programme, and also makes it easier to identify when the participant
isn’t trying as hard.
Disadvantages
- The disadvantages of fartlek training are it can be tedious for the
participant, meaning they may not want to carry on participating in
, training, can also be physically and mentally exerting when they start to
fatigue and they could give up.
Interval Training
Exercise which varies from high to low intensity with short periods of rest. The
high intensity exercise is typically anaerobic exercise, while recovery periods
involve lower intensity aerobic activity.
Advantages
- Interval training can be adapted to suit different sports, meaning it can
be made specific to the performer. It works both anaerobic and aerobic
systems which can help the athlete if they use both these systems during
their sport. It can also be specific to team sports as you can change
direction which is similar to mimicking movements. The athlete also has
complete control over the intensity they work at.
Disadvantages
- Because the athlete is varying in different speeds this may lead to injury
this is bad for an athlete as they won’t be able to perform. It is difficult
for some more inexperienced athletes to train at varying intensities and
can be difficult to train with a partner.
Three Exercises
Running – Using the treadmill on a setting which the performer is comfortable
on for running continuously for between 1-2 hours. You can turn down the
setting if you become too tired however try and pick a setting where you can
run for a long period of time.
EASIER – Treadmill – setting 5.5 – 30 mins – 1 hour
HARDER – Treadmill – setting 6.5-7 – 1 hour to 2 hours’
Rowing – Rowing machine in the gym – medium/low
intensity – longer period of time (30mins – 1hr 30
mins) – Resistance 8.
EASIER – Rowing machine in the gym – medium/low
