CHAPTER 3 CARDIOVASCULAR ENDURANCE TRAINING
3.1 Several Techniques on Cardiovascular Training BY MOHD FARIDZ HAJI AHMAD
TOPIC OUTLINE Interval Training b) Continuous Training c) Cross Training d) Fartlek Training a)
a) Interval Training • •
Alternating between time of vigorous exercise and rest. Interval time (> 3 min) and Work : Rest ratio (1:1 to 1:3).
Example of Training Program
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b) Continuous Training •
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Any mode of physical training / exercise that had been performed at constant intensity without rest intervals. Normally will do in low to moderate intensity.
Example of Training Program
c) Cross Training •
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Combining exercises of other routine / disciplines, different from routine that athlete commonly do in their training. Normally will combine cardio exercise with strength.
Example of Training Program
d) Fartlek Training •
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This is a 'speed play' training at a continuous exercise, but varying the intensity, type and mode of exercise. Can apply this on the field, volleyball court, netball court and so on.
Example of Training Program
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