components of a training session

• Warm up

  • Purpose:
  • Prepares the body physiologically
  • Prepares the body psychologically
  • Increases muscle temperature
  • Reduces the risk of injury
  • Increases blood flow to working muscles
  • Phases:

  1. Low intensity aerobic

  • 5-10 mins of low intensity aerobic exercise
  • 55-65% MHR
  • E.g. jog/bike

  *must be below aerobic training zone

  1. Stretching component

  • Dynamic stretching
  • 6-8 stretches
  • Move joints through full range of motion
  • Prepares muscles, tendons and joints for work to follow

  *make sure to select a variety of stretches:

  Upper body, core, lower body
• Conditioning phase

  • Is the main point of exercise training session, where you specifically target the chosen fitness component
  • Key considerations:
  • Volume of work
  • Intensity of work

  *adjust to determine which fitness component is targeted

  • Things to consider when designing a conditioning phase:
  • Intensity
  • How hard do we need them to work?
  • Time
  • How long do they work + rest?
  • How many reps?
  • Specificity 
  • What type of exercises are relevant
• Cool down

  ⭐: Aims to return the body to pre-exercise levels - in doing so reverse the effects of fatigue

  • Well planned, structured cooldown plays a vital role in recovery
  • Allows for gradual recovery of HR and blood pressure
  • Returns the body to pre-exercise levels
  • Allows for efficient removal of metabolic byproducts
  • Decreases the risk of DOMS (delayed onset muscle soreness)
  • Phases:

  1. Low intensity aerobic

  • 5-10 mins of low intensity aerobic exercise
  • Slow jog/walk
  • 55-65% MHR or 2-3 RPE

  1. Stretching component

  • Static stretching
  • Reduce the chance of muscle stiffness