3.4.1 Continuous training

• Continuous training aims to improve cardiovascular endurance and aerobic fitness.


  True
• Examples of continuous training include jogging, swimming, and cycling.
• Which sports are most suitable for continuous training?

  Steady, moderate intensity sports
• Match the intensity level with its description.

  Moderate ↔️ Steady, consistent pace

  Low ↔️ Lighter, easier pace

  High ↔️ Vigorous, difficult pace
• Continuous training is primarily designed to improve flexibility.

  False
• Continuous training enhances both physical and mental well-being
• What is one benefit of continuous training for weight management?

  Burns calories
• Match the continuous training activity with its description:

  Jogging ↔️ Running at a steady, moderate pace

  Swimming ↔️ Continuous laps without breaks

  Cycling ↔️ Pedaling at a consistent intensity
• What type of activities are suitable for continuous training?

  Moderate intensity
• Cycling at a steady intensity is an example of a continuous training sport.


  True
• A moderate intensity in continuous training is a steady, consistent pace that can be maintained for 30-60 minutes without fatigue
• What is essential for continuous improvement in a continuous training program?

  Progression
• Heart rate tracking measures heart rate during exercise to ensure intensity is within the target range
• If a beginner struggles to complete 30 minutes of brisk walking, reducing the duration to 20 minutes is a suitable modification.


  True
• What is the defining characteristic of continuous training in terms of pace and rest periods?

  Steady, moderate pace without rest
• What are the two primary fitness components that continuous training improves?

  Cardiovascular endurance and aerobic fitness
• Order the benefits of continuous training based on their impact on physical well-being.

  1️⃣ Improved Cardiovascular Endurance

  2️⃣ Enhanced Aerobic Fitness

  3️⃣ Weight Management

  4️⃣ Stress Reduction
• Moderate intensity is the characteristic intensity level of continuous training.


  True
• What is the recommended duration for a continuous training session?

  30-60 minutes
• Continuous training improves cardiovascular endurance, which increases the heart's ability to pump blood efficiently.
• Continuous training improves cardiovascular endurance by increasing the heart's ability to pump blood efficiently.

  True
• Continuous training reduces stress by releasing endorphins
• Continuous training exercises are typically performed for 30-60 minutes to improve cardiovascular endurance.


  True
• Continuous training sports primarily enhance cardiovascular endurance and aerobic fitness
• What is the defining characteristic of continuous training intensity?

  Moderate pace
• Steps to plan an effective continuous training program:

  1️⃣ Determine duration (30-60 minutes)

  2️⃣ Set moderate intensity

  3️⃣ Define frequency (3-5 days/week)

  4️⃣ Tailor to individual fitness level
• Match the monitoring method with its benefit:

  Heart Rate Tracking ↔️ Provides precise intensity data

  Perceived Exertion Scales ↔️ Requires no equipment

  Performance Metrics ↔️ Offers quantitative data