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• Cardiovascular Endurance


  • Enhances the efficiency of the heart and lungs
  • Improves circulation and oxygen delivery to working muscles
  • Supports overall endurance and stamina for prolonged physical activity
• Cardiovascular Endurance Training Methods

  1. Aerobic exercises such as running, cycling, swimming, and rowing

  2. Interval training, alternating between periods of high-intensity work and active recovery

  3. Circuit training, combining cardiovascular and strength exercises in a circuit format
• Muscular Strength


  • Increases the ability to exert force against resistance
  • Promotes muscle growth, tone, and definition
  • Enhances overall functional capacity and performance in daily activities
• Muscular Strength Training Methods

  1. Resistance training using free weights, machines, or bodyweight exercises

  2. Focus on compound movements targeting major muscle groups

  3. Progressive overload principle to gradually increase resistance over time
• Muscular Endurance


  • Improves the ability of muscles to sustain repeated contractions over time
  • Supports activities requiring prolonged muscle engagement, such as endurance running or cycling
  • Enhances overall muscular endurance and stamina
• Muscular Endurance Training Methods

  1. Higher rep ranges with lighter resistance

  2. Circuit training incorporating multiple exercises targeting different muscle groups

  3. Tempo-based training emphasising time under tension
• Flexibility


  • Enhances joint range of motion and mobility
  • Reduces the risk of injury and muscle imbalances
  • Improves overall functional movement patterns
• Flexibility Training Methods


  1. Static stretching targeting major muscle groups

  2. Dynamic stretching incorporating movement patterns

  3. Yoga or Pilates exercises focusing on flexibility and stability
• Step-by-Step Process to Writing a Training Program

  1. Assess Your Goals

  2. Select Exercises

  3. Determine Sets and Reps

  4. Set Rest Intervals

  5. Establish Tempo

  6. Adjust Intensity

  7. Plan Progression

  8. Plan Training Frequency
• F.I.T.T. Principles


  • Frequency: How often you exercise within a given timeframe, such as per week
  • Intensity: The level of effort exerted during exercise, often measured as a percentage of maximum effort
  • Time (Duration): The length of time spent exercising during each session
  • Type (Mode): The specific type of exercise or activity performed
• Cardiovascular Training


  Focuses on improving cardiovascular endurance and includes activities like running, cycling, swimming, and dancing
• Strength Training


  Involves resistance exercises to build muscle strength and endurance using weights, resistance bands, or bodyweight exercises
• Flexibility Training


  Aims to improve flexibility and range of motion through stretching exercises such as yoga or Pilates
• Interval Training


  Alternates between periods of high-intensity exercise and recovery, boosting cardiovascular fitness and calorie burn
• Cross-Training


  Incorporates a variety of exercises and activities to target different muscle groups and prevent overuse injuries
• Periodization


  The systematic planning of athletic or physical training, involving dividing training into specific phases to maximise performance and reduce the risk of injury
• Linear Periodization


  Training intensity gradually increases while volume decreases
• Non-Linear/Undulating Periodization


  Intensity and volume fluctuate frequently
• Block Periodization


  Focuses on specific blocks or phases targeting different aspects of training
• Components of a Periodization Plan

  1. Macrocycle

  2. Mesocycle

  3. Microcycle

  4. Preparatory Phase

  5. Competitive Phase

  6. Transition Phase
• Linear Periodization


  A traditional model where training intensity gradually increases while volume decreases over time
• Non-Linear/Undulating Periodization


  A flexible model where intensity and volume fluctuate more frequently, often weekly or daily
• Block Periodization


  Focuses on specific blocks or phases, each targeting a particular aspect of training, such as strength, speed, or endurance
• Steps to Create a Periodization Plan

  1. Assess the Athlete's Goals

  2. Divide the Training Year

  3. Assign Training Phases

  4. Plan Training Sessions

  5. Adjust and Monitor
• Endurance


  The ability to sustain physical or mental effort for an extended period
• Importance of Cardiovascular Endurance


  • Enhances the efficiency of the heart and lungs
  • Improves circulation and oxygen delivery to working muscles
  • Supports overall endurance and stamina for prolonged physical activity
• Importance of Muscular Strength

  • Increases the ability to exert force against resistance
  • Promotes muscle growth, tone, and definition
  • Enhances overall functional capacity and performance in daily activities
• Importance of Muscular Endurance

  • Improves the ability of muscles to sustain repeated contractions over time
  • Supports activities requiring prolonged muscle engagement, such as endurance running or cycling
  • Enhances overall muscular endurance and stamina
• Importance of Flexibility


  • Enhances joint range of motion and mobility
  • Reduces the risk of injury and muscle imbalances
  • Improves overall functional movement patterns
• Importance of Balance and Stability

  • Enhances overall functional movement patterns
  • Reduces the risk of injury
  • Improves athletic performance
• Balance and Stability Training Methods


  1. Balance exercises

  2. Stability training

  3. Proprioceptive exercises
• Components of Fitness


  • Cardiovascular Endurance
  • Muscular Strength
  • Muscular Endurance
  • Flexibility
  • Balance and Stability
• The F.I.T.T. principles are a set of guidelines that help individuals create well-rounded and effective training programs
• Frequency


  How often you exercise within a given timeframe, such as per week
• Intensity


  The level of effort exerted during exercise, often measured as a percentage of maximum effort
• Time (Duration)


  The length of time spent exercising during each session
• Type (Mode)


  The specific type of exercise or activity performed
• Different Types of Training

  • Cardiovascular Training
  • Strength Training
  • Flexibility Training
  • Interval Training
  • Cross-Training
• Manipulating the F.I.T.T. Principles

  1. Adjusting Frequency

  2. Modifying Intensity

  3. Extending Time (Duration)

  4. Varying Type (Mode)

  5. Training Load and Its Impact
• Training Load


  The amount of stress placed on the body during exercise, determined by intensity, duration, and frequency