The effects of fartlek and continuous training methods and training motivation on improving physical fitness among senior high school students

Muhammad Aziz Daraktuni; Arsil Arsil; Syahrastani Syahrastani; Sefri Hardiansyah

doi:10.32698/03502

The effects of fartlek and continuous training methods and training motivation on improving physical fitness among senior high school students

Muhammad Aziz Daraktuni⁽¹⁾, Arsil Arsil⁽²⁾, Syahrastani Syahrastani⁽³⁾, Sefri Hardiansyah⁽⁴⁾,
(1) Universitas Negeri Padang

Indonesia
(2) Universitas Negeri Padang

Indonesia
(3) Universitas Negeri Padang

Indonesia
(4) Universitas Negeri Padang

Indonesia

Corresponding Author

DOI : https://doi.org/10.32698/03502

Full Text:

Language : en

Abstract

Objective: This study aimed to examine the effects of Fartlek and continuous training and training motivation on physical fitness among senior high-school students. Methods: A quasi-experimental 2 × 2 factorial design involved 40 students assigned according to training model and high or low motivation. Physical fitness was assessed using the Indonesian Student Fitness Test (TKSI), and data were analyzed using two-way ANOVA and Tukey tests. Results: Continuous training produced higher fitness scores than Fartlek training (F = 8.11), while motivation significantly affected fitness (F = 7.62). A significant interaction between training model and motivation was identified (F = 7.33). The highest fitness score occurred in the continuous-training/high-motivation group (M = 23.00). Conclusion: Continuous training was more effective, particularly among highly motivated students, confirming that training effectiveness depends on motivational characteristics

Keywords

Continuous Training,; Fartlek Training; Physical Fitness; Training Motivation

References

Acevedo, E. O., & Goldfarb, A. H. (1989). Increased training intensity effects on plasma lactate, ventilatory threshold, and endurance. Medicine and Science in Sports and Exercise, 21(5), 563–568. https://doi.org/10.1249/00005768-198910000-00011

Arizki, M., Sulistyarto, S., Bawono, M. N., & Irawan, R. J. (2026). The Effect of Fartlek Training On Increasing Cardiovascular Endurance And Agility of Male Handball Athletes. COMPETITOR: Jurnal Pendidikan Kepelatihan Olahraga, 18(1), 1271–1283.

Bahtra, R., Zelino, R., Bafirman, Fajri, H. P., Valencia, W. G., Susanto, N., García-Jiménez, J. V., & Pavlovic, R. (2024). Enhancing VO2Max: contrasting effects of fartlek training and small-sided games. Journal of Physical Education and Sport, 24(2), 441–448. https://doi.org/10.7752/jpes.2024.02054

Belamjahad, A., Tourny, C., Jebabli, N., Clark, C. C. T., Laher, I., Hackney, A. C., Granacher, U., & Zouhal, H. (2024). Effects of a Preseason Neuromuscular Training Program vs. an Endurance-Dominated Program on Physical Fitness and Injury Prevention in Female Soccer Players. Sports Medicine - Open, 10(1). https://doi.org/10.1186/s40798-024-00731-7

Braunsperger, A., Becker, L., Camargo, D. P., Radsak, S., Paintner, M., Kossenakis, D., Song, X., Kraus, A., Birnkammer, A., Mesmer, S., Stengel, J., Frank, L., Kuger, S., Mather, T., Peltola, E., Könen, M., Liebetanz, K., Zorn, J., De Angelis, M., … Wackerhage, H. (2026). 6 weeks of fartlek-style endurance training does not alter physiological responses to mild cold exposure but attenuates the cold-induced plasma noradrenaline response: A randomized, matched control trial. Journal of Clinical and Translational Endocrinology, 46. https://doi.org/10.1016/j.jcte.2026.100455

Csepregi, É., Szekanecz, Z., & Szántó, S. (2020). The effects of breathing exercises in comparison with other exercise programs on cardiorespiratory fitness among healthy female college students. Journal of Sports Medicine and Physical Fitness, 60(1), 62–68. https://doi.org/10.23736/S0022-4707.19.09916-X

Das, A. K., Babu, M. S., & Satish, K. (2014). Effect of continuous running fartlek training and interval training on selected motor ability and physiological variables among male football players. International Journal of Physical Education Sports Management and Yogic Sciences, 4(1), 13–18.

Dinil, S., Maniazhagu, D., & Kalaiselvi, M. (2026). Effect of Fartlek Training Combined with Different Running-Based High Intensity Interval Training on Cardio Respiratory Endurance of Men Soccer Players. J Adv Sport Phys Edu, 9(4), 86–90.

Fasa, B. A. P., Umar, F., & Gontara, S. Y. (2025). The Effect of Interval and Fartlek Training on Endurance of Futsal Players at SMA ABBS Surakarta. Fair Play, 2(2), 54–60.

Fatoni, F., Qureshi, B. A., Syaukani, A. A., Orhan, B. E., & Asyhari, H. (2026). Effects of three-month fartlek training on resting and dynamic blood pressure in adolescents: A quasi-experimental study. Indonesian Journal of Research in Physical Education, Sport, and Health, 4(1), 23–33.

Fatoni, Rasyid, H., Natsir, R., Pattelongi, I., Ihsan, A., Mappaompo, A., & Sudirman. (2019). Role of genetic polymorphisms of angiotensin converting enzyme to cardiovascular endurance in men ages 13-14 years after fartlek training for 3 months. Indian Journal of Public Health Research and Development, 10(10), 1519–1522. https://doi.org/10.5958/0976-5506.2019.03053.5

Ferraz, G. C., Teixeira-Neto, A. R., Pereira, M. C., Linardi, R. L., Lacerda-Neto, J. C., & Queiroz-Neto, A. (2010). Influence of the aerobic training on cortisol and glucose levels in horses; [Influência do treinamento aeróbio sobre o cortisol e glicose plasmáticos em equinos]. Arquivo Brasileiro de Medicina Veterinaria e Zootecnia, 62(1), 23–29. https://doi.org/10.1590/s0102-09352010000100003

Fitrian, Z. A., Graha, A. S., Nasrulloh, A., Munir, A., Asmara, M., & Irsyad, N. Y. (2023). The effect of circuit training, fartlek, and small-sided games on maximum oxygen consumption capacity building in futsal players; [Занзабил Адва Фитриан, Али Сатья Граха, Ахмад Насрулло, Али Мунир, Мирза Асмара, Науфаллатхуф Якуттул Ирсяд. Влияние круговых тренировок, фартлека и игр с малым составом на развитие способности к максимальному потреблению кислорода у футзалистов]; [Занзабіл Адва Фітріан, Алі Сатіа Граха, Ахмад Насрулло, Алі Мунір, Мірза Асмара, Науфаллатхуф Якуттул Ірсйад. Вплив кругових тренувань, фартлека та ігор з малим складом на підвищення потенціалу максимального споживання кисню у футзалістів]. Health, Sport, Rehabilitation, 9(2), 48–60. https://doi.org/10.34142/HSR.2023.09.02.04

Foster, C., Casado, A., Bok, D., Hofmann, P., Bakken, M., Tjelta, A., Manso, J. G., Boullosa, D., & de Koning, J. J. (2025). History and perspectives on interval training in sport, health, and disease. Applied Physiology, Nutrition and Metabolism, 50. https://doi.org/10.1139/apnm-2023-0611

Gadeken, S. B. (1999). Off-Season Strength, Power, and Plyometric Training for Kansas State Volleyball. Strength and Conditioning Journal, 21(5), 49–55. https://doi.org/10.1519/00126548-199910000-00015

Grivas, G. V, Alkasasbeh, W. J., Trigonis, I., Karakatsanis, K., & Amawi, A. T. (2026). Training variability and threshold density: a conceptual comparison of East African and Norwegian endurance training systems. Frontiers in Physiology, 17. https://doi.org/10.3389/fphys.2026.1878492

Grossman, K. J., Lim, D. J., Murias, J. M., & Belfry, G. R. (2021). The Effect of Breathing Patterns Common to Competitive Swimming on Gas Exchange and Muscle Deoxygenation During Heavy-Intensity Fartlek Exercise. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.723951

Hidayat, M. F., Badaru, B., & Hudain, M. A. (2025). The Effect of Interval Training and Fartlek Training on VO2Max of MA Syekh Yusuf Futsal Extracurricular Participants in Motivation. COMPETITOR: Jurnal Pendidikan Kepelatihan Olahraga, 17(3), 2185–2195.

Hough, P. (2021). Endurance training. In Advanced Personal Training: Science to Practice. https://doi.org/10.4324/9781003204657-10

Inozemtseva, E. S., & Zemlyakova, Z. S. (2021). Pre-season physical fitness model for junior middle-distance runners in excellence training stage. Teoriya i Praktika Fizicheskoy Kultury, 2021(10), 30–31. https://www.scopus.com/pages/publications/85116478196?origin=resultslist

Jose, R. N., & Sathyaraja, R. (2026). A Comparative Study on Plyometric Training Over Fartlek Training on Speed, Agility, and Endurance among Collegiate Basketball Players. Medical Journal of Dr. D.Y. Patil Vidyapeeth, 19(3), 251–256. https://doi.org/10.4103/mjdrdypu.mjdrdypu_256_25

Kotadiya, N., & Shah, S. F. (2026). Fartlek Training as a Dynamic Approach to Improving Skill-Related Fitness in Athletes: A Review; [Тренировка по методу Фартлек как динамичный подход к улучшению физической формы спортсменов, связанной с навыками: обзор]. Vestnik Vosstanovitel’noj Mediciny, 25(2), 99–108. https://doi.org/10.38025/2078-1962-2026-25-2-99-108

Kurz, M. J., Berg, K., Latin, R., & Degraw, W. (2000). The Relationship of Training Methods in NCAA Division I Cross-Country Runners and 10,000-Meter Performance. Journal of Strength and Conditioning Research, 14(2), 196–201. https://doi.org/10.1519/00124278-200005000-00013

Lim, D. J., Kim, J. J., Marsh, G. D., & Belfry, G. R. (2018). Physiological resolution of periodic breath holding during heavy-intensity Fartlek exercise. European Journal of Applied Physiology, 118(12), 2627–2639. https://doi.org/10.1007/s00421-018-3986-9

Liu, H., Leng, B., Li, Q., Liu, Y., Bao, D., & Cui, Y. (2021). The effect of eight‐week sprint interval training on aerobic performance of elite badminton players. International Journal of Environmental Research and Public Health, 18(2), 1–11. https://doi.org/10.3390/ijerph18020638

Luo, R.-B. (2008). Changes in body composition of female undergraduate students after 8-week aerobic fitness running. Journal of Clinical Rehabilitative Tissue Engineering Research, 12(28), 5577–5580. https://www.scopus.com/pages/publications/52949144901?origin=resultslist

Muryadi, A. D., Rahayu, T., Setijono, H., & Rahayu, S. (2023). Effect of exercise type and body mass index on cardiovascular endurance in football players. International Journal on Disability and Human Development, 22(3), 273–279. https://www.scopus.com/pages/publications/85175162191?origin=resultslist

Muslim, A. J., Shood, M. A., & Sikban, A. (2019). Effect of physical effort according to (Fartlek training method) on the flow and the speed of blood and the mechanical and chemical energy for the heart muscle of the football players. Indian Journal of Public Health Research and Development, 10(1), 903–908. https://doi.org/10.5958/0976-5506.2019.00175.X

Pratama, R. R., Satria, M. H., Defliyanto, D., Ramadhan, A., & Hidayat, A. (2026). Comparison of the Effects of Circuit Training and Fartlek on the Intermittent Endurance of Unsri United Soccer Players. Indonesian Journal of Physical Education and Sport Science, 6(2), 455–467.

Pribadi, A., Utami, D., Alexander, B., & Khotimah, K. (2024). The fartlek exercise method for improving cardiac, lung and anaerobic endurance (UNY indoor hockey athlete); [Metoda ćwiczeń fartlek do poprawy wytrzymałości sercowooddechowej oraz wytrzymałości beztlenowej (hokeiści halowi UNY)]. Fizjoterapia Polska, 2024(2), 66–69. https://doi.org/10.56984/8ZG5608BK7

Ramadhani, R. R. (2026). The Effect of Circuit Training and Fartlek on the Cardiovascular Endurance of U-15 Futsal Athletes of Shirocker Club Baturaja. Journal of Education and Applied Teaching (JEAT), 2(3), 1723–1731.

Salameh, H. (2013). The Effect of High Intensity Interval Training and Fartlek Training on Some Physical and Physiological Characteristics Amongst Soccer Beginners.

Satria, M. H., Juhanis, J., Da’i, M., Isnaini, L. M. Y., Anam, K., & Dwijayanti, K. (2024). Effectiveness of Circuit and Fartlek Exercises to Increase Aerobic Endurance in Adolescent Futsal Players. International Journal of Disabilities Sports and Health Sciences, 7(4), 782–795.

Soulas, D., Voutselas, V., & Papanikolaou, Z. (2005). Qualitative training aspects in middle distance running. Journal of Human Movement Studies, 48(6), 437–451. https://www.scopus.com/pages/publications/21344434814?origin=resultslist

Tahapary, J. M., Asmawi, M., & Tangkudung, J. (2019). Effect of exercise and resistance methods on increasing 800 meter range results. International Journal of Engineering and Advanced Technology, 8(6 Special Issue 3), 463–467. https://doi.org/10.35940/ijeat.F1085.0986S319

Tamimi, M. A. M. A. (2024). Effects of Digital Story-Telling on Motivation, Critical Thinking, and Academic Achievement in Secondary School English Learners. Research in Social Sciences and Technology, 9(1), 305–328.

Toledo-Perez, R., Lopez-Cervantes, S. P., Hernandez-Alvarez, D., Mena-Montes, B., Pedraza-Vazquez, G., Sanchez-Garibay, C., Lopez-Diazguerrero, N. E., Konigsberg, M., & Luna-Lopez, A. (2021). Metformin and tBHQ Treatment Combined with an Exercise Regime Prevents Osteosarcopenic Obesity in Middle-Aged Wistar Female Rats. Oxidative Medicine and Cellular Longevity, 2021. https://doi.org/10.1155/2021/5294266

Wijaya, R. G., Fitri, E. S. M., Nugraha, P. D., Sepriyanto, A., & Zarya, F. (2024). Improving the performance of karate athletes: fartlek and circuit training in the increasing VO2 max; [Poprawa wydajności zawodników karate: trening fartlek i trening obwodowy w zwiększaniu VO2 max]. Fizjoterapia Polska, 2024(1), 98 – 104. https://doi.org/10.56984/8ZG2EF824g

Wulandari, F. Y., Pambudi, N. A., Jatmikanto, R. S., Hafidz, A., Fajar, M. K., Daulay, D. A. A., Widohardhono, R., & Andriana, L. M. (2026). High-Intensity Interval Training Outperforms Fartlek and Continuous Training in Aerobic and Running-Mechanics Adaptations: Evidence from Athletics Education. Physical Education Theory and Methodology, 26(1), 193–205.

Wulandari, F. Y., Pambudi, N. A., Jatmikanto, R. S., Hafidz, A., Fajar, M. K., Daulay, D. A. A., Widohardhono, R., Andriana, L. M., & Adi, C. (2026). High-Intensity Interval Training Outperforms Fartlek and Continuous Training in Aerobic and Running-Mechanics Adaptations: Evidence from Athletics Education; [Високоінтенсивне інтервальне тренування перевершує фартлек і метод безперервного тренування за аеробними та біомеханічними адаптаціями бігу: Дані в контексті легкоатлетичної освіти]. Physical Education Theory and Methodology, 26(1), 193–205. https://doi.org/10.17309/tmfv.2026.1.19

Xu, X., Cai, H., Zhang, J., & Xia, T. (2024). The effects of parental food education on children’s food literacy: the mediating role of parent–child relationship and learning motivation. Nutrients, 16(15), 2564.

Yulisatria, G., Suhariyanti, M., Hikmah, N., & Juntara, P. E. (2026). The Effect of Interval Training and Fartlek Methods in Increasing Aerobic Endurance of The Umko Physical Education Program’s Futsal Team. Halaman Olahraga Nusantara: Jurnal Ilmu Keolahragaan, 9(1), 149–160.