Quick questions on Types of training: aerobic, anaerobic, flexibility, strength - HSC PDHPE Core 2

Sustained effort at a steady intensity for a long duration, typically 20 minutes or more at 60-80% maximal heart rate. The bread and butter of aerobic development. Examples: a steady 45-minute jog, a 90-minute easy bike ride, a 30-minute swim at conversational pace.

Swedish for "speed play". Continuous training with deliberate bursts of higher intensity at irregular intervals. The athlete might run easy for 5 minutes, hard for 90 seconds, easy for 3 minutes, hard for 30 seconds, and so on.

Structured repeats at intensities around lactate threshold (roughly 80-90% maximal heart rate) with shorter, defined rest periods. The work is hard enough to produce some lactate but the rest is short enough that the next effort begins before full recovery. Example: 6 x 800m at 5km race pace with 90 seconds rest.

A series of exercise stations performed in sequence with limited rest between stations. Each station targets a different muscle group or fitness component. When done at moderate intensity with short rests, circuits develop aerobic fitness; with heavier loads and longer rests they shift toward strength endurance.

Repeated efforts at near-maximal or maximal intensity with longer, defined rest periods to allow partial or full recovery between efforts. Two main types:

The muscle is taken to the end of its range and held, typically 15-60 seconds. Most familiar form. Improves passive flexibility and is safe for most athletes.

Bouncing or jerky movements that take the muscle through and slightly beyond its normal range. Engages the stretch reflex. Higher injury risk if used incorrectly.

A partner-assisted technique alternating contraction and stretching of the same muscle group. Typically: stretch the muscle to end range, isometric contraction against resistance for 5-10 seconds, then relax and stretch further. PNF produces larger flexibility gains than static stretching in short timeframes.

Controlled, sport-specific movements that take joints through their full range of motion in a way that mimics the sport. Examples: leg swings before running, arm circles before swimming, lunge walks before football. Dynamic stretching is now standard in warm-ups because it improves performance in the subsequent activity, where static stretching pre-exercise can briefly reduce force production.

Any training that loads a muscle beyond its normal demand. Includes the three more specific forms below.

The muscle changes length while producing force - the most common form. Includes both concentric (shortening, e.g. lifting a barbell off the chest) and eccentric (lengthening, e.g.

The muscle produces force without changing length. The classic example is the plank or a wall sit. Used for postural development, rehabilitation, and sports where holding position under load matters (climbing, gymnastics, scrums in rugby).

The muscle produces force at a constant velocity throughout the range of motion. Requires specialised equipment (isokinetic dynamometers) that vary resistance to match the force produced. Common in rehabilitation and sports science research.