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Cardio and Swimming Training Guide

This document contains information about various cardio and cycling topics. It includes multiple choice questions about interval training, swimming strokes, cycling safety, and different training methods. It also provides explanations and examples of interval training, swimming stroke techniques, components of an endurance cycling workout, and how to do a pre-ride bike safety check.

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Nico Nami
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10 views4 pages

Cardio and Swimming Training Guide

This document contains information about various cardio and cycling topics. It includes multiple choice questions about interval training, swimming strokes, cycling safety, and different training methods. It also provides explanations and examples of interval training, swimming stroke techniques, components of an endurance cycling workout, and how to do a pre-ride bike safety check.

Uploaded by

Nico Nami
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Parisan, Shan Kyre M.

2 – BSESS
CPC005 Cardio - MODULE 7

ACTIVITY/EVALUATION
TOPIC 1
a. IT
b. CT
c. Speed Play

1. True
2. True
3. True

1. Keeps your heart rate elevated and building endurance


2. High Knees and Butt Kicks
3. The structure and intensity. Fartlek training involves varying your pace throughout the workout in a more
unstructured manner, while Interval Training consists of alternating between high-intensity exercise and periods
of rest.

TOPIC 2
a. Breaststroke
b. Butterfly
c. Backstroke
d. Freestyle

1. True
2. True
3. True
1. The main difference between the arm stroke in Freestyle and Breaststroke lies in their technique and
movement pattern. In Freestyle, the arms move in a continuous alternating motion, pulling through the water
from front to back in a straight line. On the other hand, in Breaststroke, the arms move in a circular motion
simultaneously, pushing from the chest to the sides and then recovering.
2. Underwater dolphin kicks are important in Backstroke and Butterfly because they help swimmers maintain
speed and momentum following each push-off the wall during turns. These kicks allow swimmers to streamline
underwater, reducing drag and increasing propulsion, ultimately helping them move faster and more efficiently
through the water.
3. Swimmers training for the 200m Freestyle distance can incorporate technique drills into their workouts by
focusing on specific aspects of their stroke technique. These drills can include drills that work on body position,
arm movement, breathing technique, and kicking efficiency. Swimmers can also incorporate drills such as
catch-up drill, fingertip drag, sculling, and one-arm drills to improve their stroke mechanics and overall
efficiency in the water. By regularly incorporating these technique drills into their training sessions, swimmers
can improve their stroke technique and ultimately enhance their performance in the 200m Freestyle distance.

TOPIC 3
a. Traffic laws
b. Road awareness
c. Safety Consideration
d. Bike Mechanics Overview
e. Be visible
f. Pre-ride check
g. Gear up

1. True
2. False
3. False
4. True
5. True

1. Check the tire pressure


Check the brakes
2. Wear helmet
Obey traffic rules
Stay visible
3. Endurance building rides in cycling training programs focus on developing aerobic capacity, increasing
muscular endurance, and improving overall stamina through longer, sustained efforts at a moderate intensity.
These rides help riders adapt to longer distances and build the foundation for more intense training sessions.
4.
- Warm up: 10 minutes of easy cycling
- Main set: 4 x 3-minute intervals at maximum sustainable effort with 3 minutes of easy recovery in between
- Cool down: 10 minutes of easy cycling

TOPIC 4
a. Tabata Intervals
b. Interval Training
c. Endurance Rides
d. Hill Training
e Hill Repeats
f. Power Intervals

1. True
2. True
3. True
4. True

1.
For brakes:
Brake Pad Inspection
Brake Lever and Cable Check

For tires:
Tire Pressure Check
Tire Tread Inspection
2.
-. Always wear a helmet.
- Use hand signals to indicate turns.
- Obey traffic laws and rules.

3. Endurance building rides in cycling training programs focus on improving cardiovascular fitness and
increasing the rider’s ability to sustain long efforts at a steady pace.
4. 4 x 30 seconds all-out sprints with 2 minutes of rest in between each sprint.

Common questions

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Visualizing traffic laws and safety considerations helps cyclists anticipate potential hazards, make informed decisions in real-time, and reinforce safe riding habits, leading to improved safety awareness and potentially reducing accident risks .

Endurance building rides improve cardiovascular fitness, increase muscular endurance, and enhance stamina by developing aerobic capacity through sustained, moderate-intensity efforts. They adapt riders to longer distances and build a foundation for more intense training sessions .

Fartlek training can benefit athletes in various sports by enhancing their ability to adapt to variable paces and efforts integral to many events. For example, in team sports such as soccer or basketball, where endurance and agility are crucial, athletes can use Fartlek to better manage burst efforts and recovery dynamically, mirroring in-game demands .

Swimmers can incorporate drills focusing on body position, arm movement, breathing, and kicking efficiency. Drills such as catch-up drill, fingertip drag, sculling, and one-arm drills help improve stroke mechanics and efficiency, ultimately enhancing performance in the 200m Freestyle .

Following road traffic laws and wearing a helmet are essential for cycling safety as they reduce the risk of accidents and injury. Obeying traffic rules ensures cyclists can predict the actions of other road users, and helmets provide critical protection in case of falls or collisions .

Underwater dolphin kicks are crucial in Butterfly and Backstroke because they maintain speed and momentum after each wall push-off during turns. They enable swimmers to streamline underwater, reducing drag and enhancing propulsion, thus contributing to faster and more efficient swimming .

A pre-ride checklist includes checking tire pressure, tire tread inspection, brake pad inspection, and brake lever and cable check. These ensure safety by preventing mechanical failures, maintaining optimal performance, and ensuring effective braking .

A typical interval workout may include warm-up, main sets like 4 x 30 seconds all-out sprints with 2 minutes of rest between sprints, and a cool-down. This structure stresses the cardiovascular and muscular systems, builds power, and enhances the ability to sustain high-intensity effort .

Fartlek training involves varying your pace in an unstructured manner, whereas Interval Training consists of alternating between high-intensity exercise and periods of rest. Fartlek helps improve cardiovascular endurance by keeping the heart rate elevated over a sustained period, while Interval Training enhances both endurance and speed by pushing the cardiovascular system to adapt to high-intensity efforts followed by recovery phases .

Brake Pad Inspection ensures that the brake pads are not worn out and can stop the bike effectively. Brake Lever and Cable Check ensure the cables are not loose or damaged, which is critical for maintaining braking responsiveness and safety during rides .

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