Describe how continuous training differs from interval training. Use examples to support your answer. (4 marks)
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Sample Answer
Continuous Training
- Maintains a steady intensity throughout the entire session (typically 60-75% MHR).
- Continuous training has no rest periods which forces ongoing aerobic system adaptation.
Interval Training
- Deliberately alternates between high intensity work periods (85-95% MHR) and lower intensity recovery phases, creating varying physiological demands on the body.
- Incorporates specific active or passive recovery periods between work efforts to allow partial ATP-PCr replenishment and lactate removal.
Examples
- A 30-minute jog at 65% MHR for continuous training develops aerobic capacity through sustained oxygen demand.
- Compared to 10 x 200m sprints with 2-minute recovery periods which develops both aerobic power and anaerobic capacity through alternating energy system use.
Energy systems are primarily targeted
- Continuous training predominantly develops the aerobic system through sustained moderate intensity exercise.
- Intervals develop both aerobic and anaerobic systems due to the varying intensities and inclusion of high-intensity efforts that require immediate energy.
Show Worked Solution
Sample Answer
Continuous Training
- Maintains a steady intensity throughout the entire session (typically 60-75% MHR).
- Continuous training has no rest periods which forces ongoing aerobic system adaptation.
Interval Training
- Deliberately alternates between high intensity work periods (85-95% MHR) and lower intensity recovery phases, creating varying physiological demands on the body.
- Incorporates specific active or passive recovery periods between work efforts to allow partial ATP-PCr replenishment and lactate removal.
Examples
- A 30-minute jog at 65% MHR for continuous training develops aerobic capacity through sustained oxygen demand.
- Compared to 10 x 200m sprints with 2-minute recovery periods which develops both aerobic power and anaerobic capacity through alternating energy system use.
Energy systems are primarily targeted
- Continuous training predominantly develops the aerobic system through sustained moderate intensity exercise.
- Intervals develop both aerobic and anaerobic systems due to the varying intensities and inclusion of high-intensity efforts that require immediate energy.