sport books publisher1 enhancing health, study, work, and play through physical fitness chapter 9
TRANSCRIPT
Sport Books Publisher 1
Enhancing Health, Study, Work, and Play Through
Physical Fitness
Chapter 9
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Objectives To identify the various components of
fitness To understand the contribution of
physical fitness to overall health To examine your own physical fitness
level and to develop an awareness of personal fitness requirements
To develop a personal fitness and lifestyle program
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Introduction
What is Fitness?
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Introduction: What is Fitness?
Fitness… Is multidimensional; physical, emotional,
social, and intellectual components Is the ability to adapt to the demands and
stresses of physical efforts Represents one’s functional readiness and
level of effectiveness
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Introduction: What is Fitness?
Fitness includes… Cardiorespiratory endurance Flexibility Body composition Muscular strength Muscular power; and Muscular endurance
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Introduction
A high level of fitness is important to competitive athletes
General fitness is a prerequisite for the optimal development of sport-specific fitness
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Definition of Physical Fitness
• The ability of the body to adjust to the demands and stresses of physical effort
• Physical fitness is thought to be a measure of one’s physical health
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Definition of Physical Activity
• Any movement carried out by the skeletal muscles
• Requires the use of energy
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Definition of Exercise
• Physical activity that is planned, structured, and usually involves repetitive bodily movements
• Designed to improve or maintain physical fitness
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Physical Activity vs. Physical Fitness
Physical activity and physical fitness are related measures
Physical fitness is an achieved condition that limits the amount of physical activity that can be performed
A physical activity-exercise continuum exists, so that what may be considered physical activity to a fit person may be considered exercise to an unfit person
Components of Physical Fitness
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Components of Physical Fitness
Muscular Strength
Power
Muscular Endurance
Cardiorespiratory Endurance
Flexibility
Psychomotor Ability
Body Composition
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Muscular Strength
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The ability of a muscle or muscle group to exert force against a resistance
Commonly measured as a maximal value Force and strength are synonymous (greater
muscle mass results in greater strength)
Force = Mass x Acceleration
Muscular Strength
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Power
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The ability to overcome external resistance at a high rate of muscular contraction
The ability to exert force is dependent on muscular strength
Therefore, power is a derivative of muscular strength
Power
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Muscular Endurance
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The ability of a muscle or muscle group to sustain a given level of force (static exercise), or to repeatedly contract and relax (dynamic exercise) at a given resistance
Muscular Endurance
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Muscular EnduranceStatic Exercise:• Involves sustained contractions• Often compromises blood flow, leading to
an accumulation of metabolic by-products and fatigue
Dynamic Exercise:• Involves continuous rhythmical contractions
and relaxations• Allows oxygen to be continually delivered to
muscle, and for waste by-products to be removed
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Static Exercise
The flexed arm hang is an example of a static exercise
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Dynamic Exercise
Sit-ups are an example of a dynamic exercise
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Agonist- Antagonist Training
Training should include exercises that stimulate both the agonists (working muscles) and the antagonists (counter-acting muscles)
Focusing only on on increasing agonist strength tends to shorten the agonist muscles and weaken the antagonist muscles
This shift in strength equilibrium can result in impaired joint positions, and make articular cartilage and muscles prone to injury
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Agonist- Antagonist Training Examples:
Using partner-assisted exercises
Using free weights
Using one’s own body weight
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Cardiorespiratory Endurance
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The ability to produce energy through an improved delivery of oxygen to working muscles
Involves the cardiovascular and respiratory systems
The major function of the cardiorespiratory system is to provide oxygen to tissues
Needed for exertion over longer periods of time
Cardiorespiratory Endurance
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Aerobic Power
• The maximal rate at which the body can take up, transport, and utilize oxygen
• Expressed as maximal oxygen uptake or max VO2
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Max VO2
• Max VO2 is measured as the maximal value of oxygen consumption recorded during a progressive exercise test to exhaustion
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Prediction of Max VO2
• Predictions based on the linear relationship between heart rate and workload can be made over a given workload range
Heart R
ate
Workload
Resting Heart Rate
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Prediction of Max VO2
• With increasing workload, heart rate increases to a maximum that corresponds to a maximal oxygen consumption (max VO2)
Heart R
ate
Workload
Resting Heart Rate
Maximum Heart Rate
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Absolute Max VO2
VO2 is expressed as a volume per unit time (litres/minute)
VO2 is positively correlated with muscle mass
Absolute max VO2 is useful for within group comparisons (group members with comparable mass)
Its use is limited when comparing two groups that differ in mass or body composition
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Relative Max VO2
Expressed in relation to mass (expressed in kilograms)
Accounts for differences in mass
Units used are ml/kg/min
Relative VO2 = Absolute VO2
Mass (kg)
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Flexibility
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Flexibility
The ability of a joint to move through its full range of motion
Determined by joint structure, muscle length, and muscle elasticity
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Flexibility Flexibility is affected by:
• Age • Sex• Inactivity
The benefits of flexibility include:• Good joint health• Slowed joint
deterioration• Improved quality of life
Flexibility may prevent back pain and injuries
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Flexibility Collagen is important
for flexibility Collagen is the main
structural protein in connective tissues
Collagen provides structure and support to tissues, ligaments, tendons, and joints
Elastin allows muscles to be stretched
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Active and Passive Flexibility
A. Active Flexibility:
The range of movement generated by individual effort
B. Passive Flexibility:
The range of movement achieved with the help of external forces (a partner, weight, rubber band)
A. Active stretching B. Passive stretching
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Flexibility
Passive flexibility exercises achieve a wider range of movement than active flexibility exercises
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Stretching MethodsThere are three stretching methods:
Static Stretching
Dynamic or Ballistic Stretching
Proprioceptive Neuromuscular Facilitation
(PNF) Stretching
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Static Stretching Method Holding a fully stretched position Slow relaxation of muscles to be stretched Held for 10-30 seconds Repeated 4-6 times
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Dynamic Stretching Method Rapidly moving a joint through its full range of motion Involves stretching with repetitive bouncing movements,
using small intervals Increasing amplitude range Maximal range achieved after 10-20 movements Repeated 3-5 times
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PNF Method The most efficient stretching method Exploits the muscle spindles and the Golgi
tendon organs (the stretch reflex) Involves a partner Three stages to the PNF method…
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PNF Method1. Active Stretching Phase Muscles are actively pulled to the limit of the
movement range Performed slowly and continuously Prevents muscle spindles from releasing the
stretch reflex (and prevents muscles from contracting)
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PNF Method2. Pre-tension Phase Trainee exerts a full static resistance against
partner resistance Held for 7seconds Causes tendon spindles to release inhibitory
relaxation of the muscles to be stretched
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PNF Method3. Passive Stretching Phase Partner pushes the body further into the
stretching position, almost to pain Final position is held, with muscles relaxed, for
6 seconds Partner applies slow and constant pressure
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Body Composition
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Body Composition
Refers to the amounts of fat, muscle, bone, and other organs
Percentages of lean body mass and fat body mass are of primary interest
Physical fitness is generally associated with a reduced body fat content and increased lean body mass
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Psychomotor Ability
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Psychomotor Ability
Psychomotor ability serves to integrate the central nervous system with the more physical components of fitness
Important to functioning and performance in everyday and fitness environments
Related to an athlete’s ability to adapt and respond to changes in their surroundings
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Psychomotor Ability
Psychomotor abilities include: Reaction time Anticipation Visual skills Hand-eye coordination Perception Attention Concentration Balance Proprioception Memory Decision-making
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Developing a Strength and Cardio-Respiratory Fitness Program
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Training Components to Consider
Training timeFrequency of exercisingIntensity of exercisingVolume of trainingWork-to-rest ratioType of exerciseOrder of exercisesNumber of repetitions per setNumber of setsRecovery periods between exercises
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Training Time
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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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Training Frequency
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Training Frequency Depends on the goals of the individual Athletes may train 2-10 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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Training Volume
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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 Cyclic movements (walking, running,
swimming, etc.) are measured in metres or kilometres as a measure of distance
Strength exercises using body weight are 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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Training Intensity
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Training Intensity Probably the most important component
of strength training Characterizes the degree of stimulation
or intensity of exercise per unit of time Measured in various units depending on
the type of activity 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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Training Intensity
Distance Covered: metres per second (m/s) and kilometres per hour (km/h) for cyclic events
Examples include running, cross-country skiing, cycling, rowing
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Training Intensity
Resistance to Overcome: kilograms (kg) lifted per unit of time (kg/minute)
Examples include weightlifting using barbells, dumbbells, machines
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Training Intensity
Frequency of Movements: rate per unit of time for acyclic activities
Examples include gymnastics, figure skating, diving, ski jumping, ball games
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Work-to-Rest Ratio
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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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Relationship Between Intensity and Volume
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Relationship Between Distance and Speed of Running
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Type of Exercise
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Type of Exercise Fitness development is dependant
upon the type of physical exercises practiced
Exercises differ in spatial and dynamic structure, complexity, and difficulty
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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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Type of Exercise In cardiorespiratory fitness training, one can
run on a track, in parks, in sand, stair-climb, or run uphill or downhill
Each environment provides a different intensity of exercise
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Warm-Up and Cool-Down
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Warm-Up and Cool-Down Loosening-up and relaxation exercises
performed before and after training are beneficial
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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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Benefits of a Cool-Down
Helps speed recovery from a bout of exercise
Helps physiological systems return to normal levels
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Other Components of Training
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Exercise Speed
Lower exercise speeds promote an increase in muscle diameter
Brisk exercise speeds develop power or muscular explosiveness
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Number of RepetitionsThe 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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Variety of ExerciseThe 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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Principles of Strength Training
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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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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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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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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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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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The systematic division of the training year into periods that allow for optimal performance development during the competitive season
Three major periods are involved:1. The Preparatory Phase (PP)2. The Competition Phase (CP)3. Transition Periods (TP) Individual periods are further subdivided:1. Macro-cycles (2-6 weeks)2. Microcycles (7 days)3. Daily cycles (1-2 training sessions)4. Training sessions (1-2 hours)
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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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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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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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Overview of fitness training methods and their effects
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Circuit Training
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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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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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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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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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Principles of Circuit Exercise Programs
The trainee moves quickly from one station to another, with little rest between exercise stations
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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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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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Cardiorespiratory Training
1. Endurance training 2. Fartlek training 3. Interval training 4. Repetition training
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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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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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Interval Training
Involves systematic alteration of exertion and recovery
a. Extensive Interval
b. Intensive Interval
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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 20-30 times The repetitions are divided into several sets The training intensity is between 60-80
percent of the trainee’s max. performance
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B. Intensive Interval
Overall lower training volume than the extensive interval method
Each interval is repeated 10-20 times
Performed at 80-90 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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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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Combination Training
Simultaneously develop both muscular and cardiorespiratory fitness
A. Combo Circuit Training
B. Cross Training
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Combo Circuit Training
In addition to strength exercises, a circuit may include running laps between stations
Distance of the running may vary between 50-400 metres depending on the available facility and specific needs of the trainee
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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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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)