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This is training where you work at an activity for longer than 20minutes.
==== The intensity in this method of training is **lower** than in others.  Cardiovascular and Muscular Endurance are the main fitness components that are being trained. ==== ====  Continuous Training helps to develop general fitness and this is the base of all types of fitness. ==== ====  **Questions: ****1)Make a list below of all the sports that have a high level of cardiovascular endurance. ****2)What are some examples of continuous training activities? ** ==== ====To know if continuous training works, whether the intensity is appropriate you need to work out your target heart rate. If your heart rate is too high then you will lose the aerobic benefit. If it is not intense enough then no aerobic benefit will be gained. ==== ==== <span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha"> <span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha">To work out your target heart rate use the following method. ====

<span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha"> Generally the most benefits are gained if you work at 60-80% of your maximum HR.
<span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha"> <span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha"> <span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha"> <span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha">

<span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha">Interval Training involves alternating work/rest time.
====<span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha"> <span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha">Compared to continuous - **more intense, shorter work periods** ==== ====<span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha"> <span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha"> <span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha">__Long Intervals__ - Work Periods up to 3minutes, used for sports where work periods are longer than 5mins (specifically developing the Lactic Acid energy system, which is very useful in longer duration activities that have short periods of high intensity regularly spread throughout) ==== ====<span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha"> <span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha">Identify some of these sports. <span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha"> <span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha">__Short Intervals__ - work periods last maximum 15secs, 100% effort is required for it to be effective. Reps 12-15max. (Very useful for sports that require explosive bursts of power, targeting the ATP_PC energy system) ==== ====<span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha"> <span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha"> <span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha"> <span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha">Intervals are designed to meet the specific requirements of the sport. It is targeting the anaerobic energy systems and is important for sports that require explosive **muscular** **power** and/or **muscular speed.** ====

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====<span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha">Flexibility training is where there is a conscious effort to progressively improve the long term range of movement at a joint and increase the elasticity of the muscles. <span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha"> ====

<span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha">__Circuit Training:__
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<span style="FONT-SIZE: 11pt; FONT-FAMILY: 'Palatino','serif'; mso-bidi-font-family: Latha">__Plyometric Training:__
[|Methods Of Training Quiz:] test yourself on what you know!!

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