1. Developing a Strength and Cardio-Respiratory Fitness Program
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2. Training Components to Consider
Training time
Frequency of exercising
Intensity of exercising
Volume of training
Work-to-rest ratio
Type of exercise
Order of exercises
Number of repetitions per set
Number of sets
Recovery periods between exercises
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3. Training Time Refers to the total time devoted to developing fitness
Based on the duration of each training session and frequency of training per week, month, or year
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4. Training Frequency Depends on the goals of the individual
Athletes may train times per week for strength and cardiovascular endurance
For general fitness training, 2-3 sessions per week may be sufficient to maintain levels of strength and endurance
For weight loss or strength or endurance gains, however, 4-6 sessions per week are necessary
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5. Training Volume
Refers to the sum total of work performed during a training session or phase of training
Measured in various units depending on the type of activity
metres or kilometres as a measure of distance
Strength using body weight - measured by the number of repetitions performed and the number of exercises done
Strength exercises using weights are measured by the sum of all weight lifted per session, and the number of repetitions performed with a given load
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6. Training Intensity
Probably the most important component of strength training
Characterizes the degree of stimulation or intensity of exercise per unit of time
Expressed as a percentage of a trainee’s personal best or 100% performance in the activity
This becomes the benchmark, or starting point, for defining relative intensities to be used to plan workouts
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7. Work-to-Rest Ratio
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8. Work-to-Rest Ratio
Refers to the relationship between the phases of work and rest during training
In general, the lower the intensity of exercise per unit of time, the shorter the rest periods required
Conversely, the higher the intensity of exercise, the longer the rest periods must be
Must be considered in connection with all components of training such as the volume of exercise and types of exercises performed
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9. Relationship Between Intensity and Volume
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10. Relationship Between Distance and Speed of Running
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11. Type of Exercise
Fitness development is dependent upon the type of physical exercises practiced
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12. Type of Exercise
In strength training, load dosage can be achieved using one’s own body weight, the weight of a partner, free-weights, machines, etc.
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13. Warm-Up and Cool-Down
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14. Benefits of a Warm-Up
Raising the body temperature, increasing respiration, heart rate, blood flow, metabolic rate, oxygen exchange
Increasing range of movement, decreasing muscle tension, preventing muscle, tendon, ligament strains
Increasing central nervous system activity, improving coordination, reducing reaction time
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15. Benefits of a Cool-Down
Helps speed recovery from a bout of exercise
Helps physiological systems return to normal levels
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16. Other Components of Training
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17. Exercise Speed
Lower exercise speeds promote an increase in muscle diameter
Brisk exercise speeds develop power or muscular explosiveness
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18. Number of Repetitions
The number of sets or repetitions depends on the training method, the individual’s performance level, and personal goals
A lower number of repetitions per set promotes maximal strength
A greater number of repetitions is suitable for endurance training
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19. Variety of Exercise
The variety of exercises used depends on one’s goal(s)
Recreational athletes will tend to perform a large number of exercises
Competitive athletes with a specific goal will tend to perform fewer, more sport-specific, exercises
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20. Principles of Strength Training
Progressive Resistance
Periodization of Training
Specificity of Exercise
Reversibility Principle
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21. Progressive Resistance
New and progressively higher training demands enable athletes to adapt their physical and mental functions to increase performance capacity
To ensure that muscles are being adequately overloaded, resistance should be periodically increased
Training volume and training intensity can be progressively increased
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22. Progressive Resistance
1. Gradual Load Increase
Involves increasing training load gradually
Using small steps, training load is increased from one training cycle to another
All training and individual exercises should be performed to fatigue
Load increase depends on training frequency, volume, and intensity − in that order
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23. Progressive Resistance
2. Explosive Load Increase
Involves abrupt or explosive increases in training load
Is effective in more sport-specific, goal-oriented training, especially for competition
Requires a substantial increase in volume and/or intensity of training from one training cycle to another
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24. Reversibility Principle
Interruptions in training have a negative effect on performance; results in a stagnation or decline in performance
Cardiovascular and muscular endurance decline faster than maximal power or strength performance
Loss in performance applies to coordination, technical skills, and tactical skills, leading to an overall decline in performance
Athletes who have trained for many years are more resistant to the effects of training interruptions
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25. Specificity of Exercise
The principle of ‘specificity’ states that the responses to exercise are specific to the nature or type of exercise performed
Specific exercises lead to specific physiological responses
This principle applies to the following:
Strength
Muscular and cardiorespiratory endurance
Coordination
Speed of movement
Motor patterns
Joint angle of movement
Neuromuscular components involved
Speed of muscle contraction
Type of muscle contraction
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26. Periodization of Training
The systematic division of the training year into periods that allow for optimal performance development during the competitive season
Three major periods are involved:
The Preparatory Phase (PP)
The Competition Phase (CP)
Transition Periods (TP)
Individual periods are further subdivided:
Macro-cycles (2-6 weeks)
Microcycles (7 days)
Daily cycles (1-2 training sessions)
Training sessions (1-2 hours)
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27. Periodization of Training
Preparation Period (PP):
Development of a high level of fitness from which to build
Characterized by a gradual and progressive increase of exercise volume at medium intensity levels
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28. Periodization of Training
Competitive Period (CP):
Maintenance of the level of fitness achieved in the PP
Volume and intensity of fitness work are reduced
The main emphasis is on sport-specific skill training
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29. Periodization of Training
Transition Period (TP):
Relatively short in duration (2-4 weeks)
Designed to offer a break from competition and intensive training
Relaxation in addition to recreation is recommended
Ensures that strength and endurance do not drop significantly
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30. Overview of fitness training methods and their effects
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31. Circuit Training
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32. Circuit Training
An exercise training program that is designed to exercise all major muscle groups in one session
An effective exercise method used in many sports, and for general fitness development purposes
Allows for the combination and manipulation of specific exercises to achieve specific fitness goals
Exercise intensity, volume, and rest intervals can be manipulated
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34. Principles of Circuit Exercise Programs
Major variables to be considered:
Number of exercises
Sequence of exercises
Length of rest period between sets
Length of rest period between circuits
Types of exercises
Resistance levels
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35. Principles of Circuit Exercise Programs
The number of exercises per muscle group depends on:
The training effect to be achieved
The desired volume of work to be completed during a training session
The desired intensity of effort
The structure of the program
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36. Principles of Circuit Exercise Programs
The trainee progresses from one exercise station to another in sequence
A given number of repetitions are performed at each exercise station
Active recovery of previously used muscles occur from station to station
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37. Principles of Circuit Exercise Programs
The trainee moves quickly from one station to another, with little rest between exercise stations
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38. Principles of Circuit Exercise Programs
A circuit may include running laps between stations
The effect of this type of training is the development of both muscular and cardiorespiratory fitness
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39. Principles of Circuit Exercise Programs
Research has shown that circuit training is an effective training method for both competitive and recreational fitness development
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40. Cardiorespiratory Training
1. Endurance training
2. Fartlek training
3. Interval training
4. Repetition training
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41. Endurance Training
Also known as continuous training or slow long distance (SLD) training
Involves training at approximately 40-60% of max. performance ability over a long distance
Typically carried out without break
Physiological benefits include enhanced aerobic capacity and development of staying power
Psychological benefits include increased determination and self-confidence
The major objective of SLD training is to develop a solid fitness base during the preparatory season
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43. Fartlek Training
Endurance training method used by runners mainly during the preparatory season
Using an extremely flexible training program
Combines long slow distance training, pace/tempo training and interval training
It involves easy running, fast bursts of running of varying lengths, hill running etc.
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44. Interval Training
Involves systematic alteration of exertion and recovery
a. Extensive Interval
b. Intensive Interval
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45. A. Extensive Interval
Requires the trainee to carry out a great number of repetitions of selected distance in one session with a recovery period equal to the work interval
Keeping the work-to-rest ratio (W:R) at 1:1-2 between intervals and 1:2-4 between sets
Each exercise is repeated times
The repetitions are divided into several sets
The training intensity is between percent of the trainee’s max. performance
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47. B. Intensive Interval
Overall lower training volume than the extensive interval method
Each interval is repeated times
Performed at percent of the trainee’s max performance capacity
Requires longer breaks: W:R is approximately 1:2-3 between intervals and 1:4-6 between sets
Should not be implemented until a solid fitness base of aerobic training has been attained
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49. Repetition Training Also known as tempo training
Conducted at maximal intensity levels
Used in the final preparations for competition
The duration of exercise is normally longer than in interval training
Longer recovery periods are needed between individual bouts
W:R is approximately 1:5 or longer
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51. Combination Training
Simultaneously develop both muscular and cardiorespiratory fitness
A. Combo Circuit Training
B. Cross Training
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52. Combo Circuit Training
In addition to strength exercises, a circuit may include running laps between stations
Distance of the running may vary between metres depending on the available facility and specific needs of the trainee
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54. Cross Training
Involves activities that offer aerobic fitness benefits similar to those offered by running.
It can also promote total body fitness and may prevent overuse injuries
Used by competitive athletes during the transition period
A. Aerobic cross training (cycling, swimming)
B. Muscular endurance cross training (rowing machine, StairMaster)
C. Activity cross training (several different activities)
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55. Summary
Physical fitness encompasses many components that are important for health- strength, power, endurance, flexibility, body composition, and psychomotor abilities
Cardiorespiratory endurance can be enhanced through endurance, Fartlek, interval training, and repetition training
Flexibility can be improved by static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF)
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