types of training (aerobic, strength, flexibility etc)

description and evaluation of the different types of training mentioned throughout the A2 OCR PE spec.

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  • Created on: 05-06-12 10:03
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Exercise and Sports Physiology
Continuous Training
Steady state of sub-maximal work (running, cycling, swimming, rowing) for prolonged
periods (20-30mins plus).
Suited to long distance/endurance athletes, when the oxygen demands of the training are
met by the supply from the cardiovascular system.
The HR should be above the critical threshold (55%+). CT = RHR + % (max HR ­ RHR)
Fartlek Training
Fartlek (speed play) training is continuous steady state training interspersed with varied
higher intensity work periods and slow recovery periods. It is a mixture of continuous and
interval training that adds variation of higher intensity work, typically being a mixture of
sprints, terrain or any exercises that intersperse the steady state work. The HR will remain
above the CT and within the training zone to ensure adaptations. Fartlek training can be
formal or informal in specific activities for games players.
Interval Training (repetition running)
Interval training consists of periods or work interspersed with periods of recovery (relief). It
can be easily modified for specific training needs by adjusting any of the four components
that an interval contains:
1. Interval duration (or distance)
2. Interval intensity (HR%/hill work)
3. Recovery/relief duration (increase/decrease in recovery time and whether it's active
or passive)
4. Number of work-relief intervals.
Work-relief ratios: aerobic 1:1, LA 1:2, ATP/PC 1:3

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Exercise and Sports Physiology
Multi-gym Training
Multi-gym is a series specialised exercise machines that incorporate a range of resistance
exercises with adjustable weight stacks. Each exercise machine targets specific groups of
muscles. This is a sage training method and good for general strength.
Free Weights Training
Free weights involve non-mechanical free standing weights, and each exercise machine
targets specific groups of muscles and requires the less active muscle groups to work
isometrically (fixators) as stabilisers.…read more

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Exercise and Sports Physiology
Flexibility is maintained or improved by stretching. Types of stretching include:
Maintenance stretching is stretching as part of a warm up and cool down to help
maintain and individual's current RoM.
Developmental stretching involves whole or parts of training sessions devoted solely
to stretching, which helps to develop RoM.
Static Training
Static training involves active and passive sections.…read more


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