Sarah Wadeisha
Training
method
Features
o
Continuous
o
o
o
o
o
o
Fartlek
o
o
Long interval o
Sustained
intensity
Minimum 20
minutes
Continued effort
65-85% MHR
Long, slow
distance training
Vary speed and
terrain
Athlete does
NOT stop
Periods of high
intensity
followed by a
recovery period
Alternating
sessions of work
(5-7 minutes)
and recovery
(30sec-1min)
Applies
progressive
overload
Advantages
o
o
o
o
o
Improves
cardiorespiratory,
muscular
endurance and
overall aerobic
capacity
Disadvantages
o
o
o
Fun, helps with
motivation
Engages both
aerobic and
anaerobic
systems
Improves fasttwitch muscle
responses
o
Adapts nervous
system to the
movement
patterns
experienced in
competition
o
o
o
Can be boring
Can be not specific
enough to some
sport
requirements
Difficult to train at
same intensity
that the
competition
requires
Sports / events that
would suit
o
o
o
o
May not be sports
specific
May build up too
much lactic acid in
the higher TT
More tiring –
decrease
motivation and
increase recovery
time
o
o
o
o
Only engages
aerobic system –
rest doesn’t all
energy system to
fully recover
o
o
o
o
Marathon
Triathlon
Ironman
Tour de France
Soccer
Rugby
Tour de France
AFL
Tennis
Soccer
Netball
Hockey
Example of ONE
session
o
2-kilometre swim
at 75% max HR
Example activities –
swimming, running,
cycling
o
o
40 minutes run
over hilly terrain –
sprint up hills and
jog on flat surfaces
20x100m freestyle
swims with 30
second recovery
How do you measure
adaptations?
o
VO2 Max test
which tests
oxygen uptake
(measures in
mL/kg/min)
o
Beep test
o
Yoyo test
Measures
physiological
adaptations:
Þ Oxygen uptake
Þ Stroke Volume
Þ Cardiac output
Þ Heart rate
Þ Lung Capacity
Þ Fast/slow twitch
muscle fibres
Þ Muscle
hypertrophy
Safety
considerations?
o
Hydration
o
Fuel needs
o
Pre-screening
needed
o
Progressive
overload
o
Using personal
trainer
o
Consider climatic
conditions –
humidity,
temperature,
wind, rain,
altitude, pollution
o
Overuse injuries –
rest for recovery
o
Stretching and cool
down – prevent
soreness
Sarah Wadeisha
Aerobic Training Summary: