2.  Peer Assessment  Give two stars and a wish on a post-it note to identify how effective your peer has completed the task.  Choose your 1 st, 2 nd and 3 rd best poster.

3. CONTINUOUS TRAINING Any exercises (e.g. running, swimming, cycling) that ensures that the heart rate is operating in your training zone for approximately 20 to 30 minutes for 3 to 4 sessions per week.

4. Fartlek Training Fartlek is a Swedish term and means “Speed Play”. This training involves steady pace training over a long distance, during which short bouts of fast, intense training with slow jog recoveries in between of various times Example : I ran at varied a pace for 20 minutes, alternating between recovery walking, jogging, mid-paced running and sprinting. Fartlek Training

5. Interval Training Interval running leads to improvement by mixing heavy periods of fast running with recovery periods of slower jogging.

6.  S peed(Specificity)  D emons(Duration)  F ight for(Frequency)  I nternational(Intensity)  O lympic(Overload)  R ecords (Reversibility)

7.  Your training has to be specific to your performance needs for your chosen activity and must be relevant to your own levels of fitness and ability.

8.  This refers to the length of time that a performer trains for, e.g › The length of each session should be at least 20 to 30 minutes to reflect the activity › The length of the training programme e.g. 8 week programme.

9.  This is the number of training sessions per week. This should be at least 3 times per week (e.g. Monday, Wednesday and Friday).

10.  This is how hard you train. You must train at an appropriate level for the type of fitness that you are trying to improve.  For CRE training, your heart rate must be at least 70% of your maximum heart rate.

11. Measuring how hard you are working is crucial. We do this by measuring our Heart Rate In order to improve we must be working in the correct Training Zone Heart Rate Training Zones

12. 220 – Age = Maximum Heart Rate Maximum Intensity: 90% - 100% High Intensity: 80% - 90% Moderate Intensity: 70% - 80%

13. Now, work out your own training zone. 220 – Age = Maximum Heart Rate Maximum Intensity: 90% - 100% _________ High Intensity: 80% - 90% _________ Moderate Intensity: 70% - 80% _________

14.  Progressive overload occurs when you exercise at increasingly greater levels. You progressively add to the demands of your fitness programme as your body adjusts to your current fitness programme.

15. “Use it or lose it!”  If you do not continue to train regularly, or stop training, then your fitness level will decrease quickly.