3.4.2 Fartlek training

• Fartlek training mixes high-intensity bursts with periods of lower intensity recovery
• What is an example of a high-intensity activity in Fartlek training?

  Sprint at 80% effort
• Match the objective of Fartlek training with its description:

  Improving Cardiovascular Fitness ↔️ Enhances heart function and circulation

  Increasing Endurance ↔️ Extends the ability to sustain high-intensity exercise

  Boosting Mental Toughness ↔️ Builds resilience and mental focus
• How does Fartlek training increase endurance?

  Sustaining high-intensity exercise
• During the fast intervals phase, athletes may engage in activities such as sprinting or cycling uphill.
• Fartlek training improves cardiovascular fitness by enhancing heart function and circulation.


  True
• The speed work in Fartlek training helps improve acceleration and top-end speed.
• What type of training is Fartlek training?

  Interval training
• Fartlek training is derived from the Swedish phrase "speed play" and is a type of interval training.
• The main objectives of Fartlek training include improving cardiovascular fitness, increasing endurance, and enhancing speed.
• Arrange the phases of a typical Fartlek workout in the correct order:

  1️⃣ Warm-up

  2️⃣ Fast Intervals

  3️⃣ Recovery

  4️⃣ Cool-down
• The high-intensity bursts in Fartlek training improve cardiovascular fitness.
• What is a unique feature of Fartlek training compared to rigid interval schedules?

  Training flexibility
• In interval training, the high-intensity intervals usually last from 30 seconds to 2 minutes.
• Fartlek training is a type of interval training that combines high-intensity bursts with lower-intensity recovery periods.


  True
• How does Fartlek training improve cardiovascular fitness?

  Improves heart function and circulation
• Order the phases of a typical Fartlek workout

  1️⃣ Warm-up

  2️⃣ Fast Intervals

  3️⃣ Recovery

  4️⃣ Cool-down
• What is the key difference between Fartlek training and interval training in terms of flexibility?

  Fartlek allows adjustable intervals
• What is the defining characteristic of Fartlek training compared to rigid interval schedules?

  Flexibility
• The varying intensity levels during Fartlek training help improve heart function and circulation.

  True
• What mental quality is improved by pushing through high-intensity intervals in Fartlek training?

  Mental toughness
• To address the limitations of Fartlek, coaches often incorporate it into a broader, periodized training plan
• During the high-intensity phase of a Fartlek workout, activities such as sprinting or cycling uphill are recommended.
• What other types of training should be included in a comprehensive fitness program alongside Fartlek?

  Strength training
• What is the Swedish phrase from which Fartlek training is derived?

  Speed play
• Fartlek training uses rigid interval schedules.

  False
• One of the main objectives of Fartlek training is improving cardiovascular fitness.
• Cardiovascular fitness is improved through varied intensity levels.
• A typical Fartlek workout includes a warm-up, alternating fast and slow intervals, and a cool-down.


  True
• What type of activity is recommended during the warm-up phase of Fartlek training?

  Jogging and stretching
• Arrange the phases of a typical Fartlek workout in the correct order:

  1️⃣ Warm-up

  2️⃣ Fast Intervals

  3️⃣ Recovery

  4️⃣ Cool-down
• How does Fartlek training improve endurance?

  High-intensity bursts followed by recovery
• Fartlek training allows athletes to adjust the work-to-rest ratios based on their fitness levels and how they feel.

  True
• During the high-intensity phase of Fartlek training, athletes may sprint at 80% effort for 2-5 minutes.


  True
• Match the objective of Fartlek training with its description:

  Improve cardiovascular fitness ↔️ Enhances heart function and circulation

  Increase endurance ↔️ Helps sustain prolonged exercise

  Enhance speed ↔️ Improves acceleration and top-end speed
• The warm-up phase of Fartlek training usually lasts 10-15 minutes and involves light jogging and stretching.


  True
• Fartlek training builds mental toughness by challenging athletes to push through high-intensity intervals.


  True
• Match the intensity level with an example exercise:

  High ↔️ Sprinting

  Low ↔️ Jogging
• Athletes using Fartlek training can adjust the duration and intensity of intervals based on how they feel.


  True
• What does the Swedish phrase 'Fartlek' translate to in English?

  Speed play