WARM UP

preparation for physical exertion or a performance by exercising or practicing

gently beforehand.
Warming up should at least consist of the following
5 to 10 minutes jogging
- to increase body temperature
10 to 15 minutes Dynamic stretching exercises
- reduce muscle stiffness
Dynamic stretching exercises
Joint Rotations
Half Squat
Shoulder Circles
Leg Swings
Side Bends
Lunges
Hip circles and twists
Ankle Bounce

10 to 15 minutes general and event specific drills

- preparation for the session or competition. e.g. for a runner
Lower leg drills
Leg drills
Technique drills

4 to 8 easy run outs over 30 to 60 metres

focus on correct running technique
(Tall, Relaxed, Smooth and Drive)

COOL DOWN
Cooling down, also called warming down, is an easy exercise that will allow
the body to gradually transition from an exertional state to a resting or nearresting state.

COOLING down should at least consist of the following

5 to 10 minutes jogging/walking decrease body temperature and remove

waste products from the working muscles
5 to 10 minutes static stretching exercises

static stretching exercises

Chest Stretch
Shoulder and Triceps Stretch
Biceps Stretch
Side Bends
Upper Back Stretch
Abdominal and lower back
muscles
Upper Back Stretch

Shoulder Stretch

Benefits of warm up
Increased speed of contraction and relaxation of warmed muscles

Dynamic exercises reduce muscle stiffness

Greater economy of movement because of lowered viscous resistance within
warmed muscles
Facilitated oxygen utilization by warmed muscles because haemoglobin
releases oxygen more readily at higher muscle temperatures
Facilitated nerve transmission and muscle metabolism at higher
temperatures; a specific warm up can facilitate motor unit recruitment
required in subsequent all out activity
Increased blood flow through active tissues as local vascular beds dilate,
increasing metabolism and muscle temperatures
Allows the heart rate get to a workable rate for beginning exercise
Mentally focused on the training or competition
Benefits of cool down
aid in the dissipation of waste products - including lactic acid
reduce the potential for DOMS
reduce the chances of dizziness or fainting caused by the pooling of venous
blood at the extremities
reduce the level of adrenaline in the blood
allows the heart rate to return to its resting rate
Principles of Training
We need to train to improve our fitness. For steady progress and to avoid
injury we should follow the SPORT principles:
Specificity
Progression
Overload
Reversibility
Tedium/Variety
Recovery
Diminishing Returns
Principle of Specificity
Every type of exercise has a particular effect on the body. The type of
training we choose must be right for the type of improvement we want to
see.
We must always use a training programme that puts regular stress on the
muscle groups or body system that we want
to develop.
Sprinters (Specificity)
Sprinters include lots of speed work in their training. This helps to develop
their fast twitch muscle fibres.
Endurance Athletes (Specificity)
Endurance athletes need to develop their slow twitch muscle fibres. They
train over longer distances for a longer time.

Games Players (Specificity)

Games players include both speed and endurance training into their
programme, developing both types of muscle fibres.
Principle of Specificity
Specificity is a principle in which specific kinds of exercise need to be used to
develop specific parts of the body and specific elements of fitness. If you are
an athlete and you play a sport then you will realize that you need to allocate
training sessions to train for the specific sport that you play.
For example it would be inaffective for a golf player to revolve his training
around sprints. Where he could be using that valuable training time to
concentrate on light resistance training (weights) and technique training.
Ensure your training sessions are of benefit to your particular sporting needs.
Principle of Progression
The body takes time to adapt to more frequent or harder exercise. We must
build up stress on our bodies in a gradual, or progressive way by lifting
heavier weights or
running further.
What do you think will happen if we build up stress on the body too quickly or
too slowly?
Principle of Progression
The principle of progression in exercise emphasises that a person should start
slowly and increase exercise gradually. This will help avoid muscle soreness
and minimise injuries. Progression in a training/fitness program should
contain gradual increases in the number of repetitions, and the amount of
time doing the exercise.
The significance of progression is for exercise to be done gradually and to
reduce the risk of overuse injuries, frustration and even burnout. When
structuring an exercise program ensure the following acronym is used to
ensure progression.
Principle of Progression
F - Frequency
T Time
I - Intensity
Principle of Progression
T - Type of exercise
F Frequency
The frequency of exercise is a fine balance between providing just enough
stress for the body to adapt to and allowing enough time for healing and
adaptation to occur...

I - Intensity
It defines the amount of effort that should be invested in a training program
or any one session.

T - Type of exercise
The third component in the FITT principle dictates what type or kind of
exercise you should choose to achieve the appropriate training response.

T Time
The final component in the FITT principle of training is time - or how long you
should be exercising for. Is longer better

Principle of Overload
Quite simply, we can only achieve improvements in most aspects of physical
performance by forcing the body to work beyond its current known limits. In
other words we overload it.
Example to improve our aerobic fitness by running, we could run more
times a week, complete the run in a shorter time or increase the distance we
run. Each one of these will overload the aerobic system. The aerobic system
will gradually adapt to cope with the overload and we will become fitter.
Principle of Overload
Overloading, according to the "U.S. Army Fitness Training Handbook," occurs
when the work load of your exercise session exceeds the normal demands
you place on your body. This involves pushing yourself so your heart works at
a relatively high percentage of its maximum capacity.
Principle of Overload
Determining the proper level of intensity, however, depends on a variety of
factors, including age, weight and overall level of fitness. Overloading also
takes place during muscular strength and endurance training when you work
a muscle to failure.
Principle of Reversibility
The process of reversibility applies to most aspects of physical performance.
It means that the effects (or improvements) of training will be lost at about
one third of the rate at which they were gained.
Principles of Reversibility
We lose our aerobic fitness more easily than our anaerobic fitness because
our muscles quickly lose much of their ability to use oxygen.
Our anaerobic fitness is affected less by not training. If we follow a strengthtraining programme for 4 weeks, we will lose our gains in strength after about
12 weeks of inactivity.
Principle of Reversibility
The Reversibility Principle dictates that athletes lose the beneficial effects of
training when they stop working out. Conversely, it also means that
detraining effects can be reversed when athletes resume training. In short, If
you don't use it, you lose it.
Principle of Reversibility
While rest periods are necessary for recovery, extended rest intervals reduce
physical fitness. The physiological effects of fitness training diminish over
time, causing the body to revert back to its pretraining condition.
Principle of Variety (Tedium)
Our training programme must be varied to avoid tedium boredom. By using
a variety of different training methods we will keep our enthusiasm and
motivation.

We can follow a long work out with a short one, a hard session with a relaxed
one or a high speed session with a
slow one.
We may be able to change the way we train and where
we train.
Vary the way we train shin splints can be avoided by running on grass
rather than on hard roads.
Circuit Training is an excellent way to avoid Tedium.
Principle of Variety (Tedium)
It's easy to become bored with physical training if you perform
the same routine every time, so it's important to mix things up
by breaking up your training routine and include different
activities. Not only will this prevent boredom, but it also can
increase your motivation and help you achieve better results.
Principle of Recovery
The rest periods between physical training are just as
important as the training itself, as muscle damage is repaired
and waste is metabolized during these times. The optimum
recovery time is between 24 and 48 hours after exercise.

Principle of Recovery
Recovery also can be achieved by alternating more difficult
training days with easier training days, or alternating muscle groups so you're
not working the same muscles continually. Improper recovery can lead to
muscle fatigue, increasing the potential for subsequent injuries.
Principle of Diminishing Returns
The principle of diminishing return suggests that the rate of fitness
improvement diminishes over time as fitness approaches its ultimate genetic
potential.
Principle of Diminishing Returns
Simply stated, as fitness improves, you receive less bang for your buck.
Thus, the response to physical activity is not only associated with heredity,
but is also highly influenced by an individuals current level of fitness. The
fitter individuals are, the less likely they are to improve further.
Principles of Training
We need to train to improve our fitness. For steady progress and to avoid
injury we should follow the SPORT principles:
Specificity
Progression
Overload
Reversibility
Tedium/Variety
Recovery
Diminishing Returns

Flexibility
What is Flexibility?

Flexibility refers to the range of motion in a muscle or joint that can improve
movement and athletic performance. It is a form of active relaxation that can
improve both mental and physical recovery.

Different Methods of Stretching

Static Streching
Static stretching is held in a challenging but comfortable position for a period
of time, usually somewhere between 10 to 30 seconds. It is the most
common form of stretching found in general fitness and is considered safe
and effective for improving ones overall flexibility.

Static stretching is widely recommended because most experts believe it is

less likely to cause injury.
Static stretching is done slowly and held for a period of several seconds.
Static stretches can be performed with active assistance or with passive
assistance.
Active assistance
In active assistance, you contract the opposing muscle group to produce a
reflex relaxation (reciprocal inhibition) in the muscles you are stretching.
Passive Assistance
In passive stretching, you assume a position and hold it with some other part
of your body, or with the assistance of a partner or some outside forces.

Examples of static stretching

Balistic Streching
This type of stretching exercise involves bouncing into a range when the
muscle is not prepared or relaxed such that it can enter that range. This
exercise can be dangerous if done without supervision or training by a
professional.
Ballistic stretch uses momentum to produce the stretch. Momentum is
produced by vigorous motion, such as flinging a body part (bobbing) or
rocking it back and forth to create a bouncing movement.
PNF
PNF stretching, or proprioceptive neuromuscular facilitation stretching, is a
set of stretching techniques commonly used in clinical environments to
enhance both active and passive range of motion with the ultimate goal
being to optimize motor performance and rehabilitation.
PNF techniques have proven to be the most effective at improving flexibility.
The contract-relax-antagonist-contract is the most popular
technique.(CRAC)
move the limb so the muscle to be stretched is elongated initially
relax the muscle
immediately statically stretch the muscle with the active assistance.
Examples of PNF
Seated Biceps
Triceps

PNF Glute Stretch

Piriformis
Behind Head Stretch
Benefits of Stretching
Enhances performance in aerobic training and muscular conditioning as well
as in sport.
Decreases the risk of activity-based injuries
Stretching can help improve flexibility, and, consequently, range of motion in
our joints.
Stretching also increases blood flow to the muscle.
How much stretch is enough?
A minimum amount of exercise and an optimal amount of exercise (target
zone) are necessary for developing flexibility
Stretching exercises must be done frequently to improve or maintain
flexibility
To increase the length of a muscle, you must stretch it more than its normal
length (overload) but not overstretch it.
For flexibility to be increased, you must stretch and hold muscles beyond
normal length for an adequate amount of time.
Performing warm-up exercises is not the same as doing a stretching workout
for flexibility.
The best time to stretch is when the muscle is warm.

Flexibility Threshold of Training and Target Zones

Principles of Muscular Strength and Endurance

Muscular Strength
- the maximum amount of force that a muscle can exert against some form of
resistance.
Muscular Endurance
the ability of a muscle or group of muscles to sustain repeated contractions
against a resistance for an extended period of time
Applying the FITT Principles

General Recommendations for Adults


Strength, Endurance, and Progression Guidelines for Healthy Adults

Strength, Endurance, and Progression Guidelines for Healthy Adults

How to determine 1 RM(repetition maximum)

Set a weight that you think you can lift. Lift the weight at least 2 times,
but not more than 10 times. If you can lift the weight more than 10 times,
increase the weight. Repeat until you can only perform lifting 2-10 times. To
prevent muscle fatigue and to make sure that your readings are accurate,
perform this at most only 3 times. If muscle fatigue is indeed acquired, rest
and repeat this test on another day.
Types of exercise equipments
Machines : rowing machine, chest press machine
Free weights : dumb bells, barbells
Alternate equipments : resistance bands, stability balls
*No-equipment : body weight
How to develop Muscular Strength and Endurance
Stimulus for strength is maximal exertion. In other words, high resistance
overload + low repetitions
Stimulus for endurance is repeated contractions + short rests. In other words,
high repetitions + short rests
Examples of exercises for Muscular Strength : weight lifting, resistance
training
Examples of exercises for Muscular Endurance : muscle-specific exercises like
squats or bench press
RM, or Repetition Maximum, is important in building both muscular strength
and muscular endurance.

For example:
In building muscle strength, first get the maximum amount of weight
you can press or lift. That is the weight where you can do only one
repetition. 60-80% or 20-40% if you are just beginning.
Same principle applies to endurance. Get the maximum repetitions you
can do with a specific intensity and then get your RM.
Tips (Muscular Strength)
High intensity, low repetitions, low number of sets
Increase the intensity of the workout as time progresses. For example,
increase the weights being used, if any (From 50 to 60, 60 to 70, and so on).
Focus on big muscle groups first (chest, back, legs)
Consistency is key. If you decide to do the type of exercise twice a week, do it
twice a week.
Tips (Muscular Endurance)
High repetitions, high sets, low resting periods
Workouts or exercises should target specific muscle groups
Have a foundation in muscular strength before starting to train your muscular
endurance

Principles of Muscular Strength and Endurance : Types of Exercises

Circuit Training
The circuit training comprises of 6 to 10 strength exercises that are
completed one exercise after another. Each exercise is performed for a
specified number of repetitions or for a set time. There is some amount of
time as the resting period between each exercise and between each circuit.
Examples of exercises in one circuit:
Upper-body
Press ups, Bench dips, Pull ups, Medicine ball chest pass, Bench lift, Inclined
press up
Core & trunk
Sit ups (lower abdominals), Stomach crunch (upper abdominals), Back
extension chest raise
Lower-body
Squat jumps, Compass jumps, Astride jumps, Step ups, Shuttle runs, Hopping
shuttles, Bench squat
Total-body
Burpees, Treadmills, Squat thrusts, Skipping
Example of a Circuit Training Session
6 Exercises
Treadmills, Press ups, Squat Jumps (forward astride), Sit ups (bent knees feet
on the ground), Squat Thrusts, Bench Dips
8 Exercises
Treadmills, Press ups, Squat Jumps (forward astride), Sit ups (bent knees feet
on the ground), Squat Thrusts, Bench Dips, Shuttle runs, Back extension
chest raise
Duration

 20 to 30 seconds work on each exercise with a 30 second recovery between

each exercise
3 to 5 sets with a 3 minute recovery between each set
Weight Training
The development of all round strength is best achieved from circuit
training and then progressing this through weight training.
A muscle will only strengthen when forced to operate beyond its customary
intensity or in other words, by overloading. This can be achieved through
increasing:
resistance e.g. adding 10kg to the barbell
number of repetitions with a particular weight
number of sets of the exercise
Resistance training will increase the muscle size (hypertrophy).
How much?
The amount of weight to be used should be based on a percentage of
the maximum amount of weight that can be lifted one time
How many?
One set of 4-6RM performed 3 days a week is a typical strength training
program.
Handling heavy weights in the pursuit of strength will require a recovery of 35 minutes between sets.
Load-Repetition

Cardio Training
Interval Training
Is a type of discontinuous physical training that involves a series of low- to
high-intensity exercise workouts interspersed with rest or relief periods.
Run, walk(rest), Run.Repetitive
Interval Training
Two Types
Aerobic
Involves doing a period of moderate to high intensity aerobic work,
alternating with a period of rest of low intensity work.
Anaerobic

This type of training involves going hard for short periods of time then
resting for equal or longer periods of time. It is done at intensities of 85
to 100% of your HR max.
Interval Training
Applying FITT Principle
Frequency
3-6 Times a week
Intensity
Should get you to at least 60% of MHR for beginners, 70-80% for
average, >80% for advanced
Type
Mix of different exercises for diff. parts of the body to complete a full
body workout
Time
20-30min of repeated cycles.
Circuit Training
A method of physical conditioning in which one moves from one exerci
se to another, usually in a series
of different stations or pieces of equipment.
Stations may vary in specified body parts.
Circuit Training
Often done with A large space
Done with different stations
Intense
Fast paced
Circuit Training
Upper-body
Core & trunk
Squat ups
Sit ups (lower abdominals)
Bench dips
Stomach crunch (upper
abdominals)
Back extensions
Back extension chest raise
Medicine ball chest pass
Hopping shuttles
Bench lift
Bench squat
Lower-body
Total-body
Squat jumps
Burpees
Step ups
Treadmills
Shuttle runs
Squat thrusts
Skipping
Jogging

Applying FITT Principle

Frequency
3-6 Times a week

Intensity
Should get you to at least 60% of MHR for beginners, 70-90% for
average, >90% for advanced
Type
Mix of different exercises for diff. parts of the body to complete a full
body workout

Time
20-30 min of repeated cycles.
Fartlek Training
What is fartlek training
a system of training for distance runners in which the terrain and pace are
continually varied to eliminate boredom and enhance psychological aspects
of conditioning.
Different Variations
Mailbox Version
Dog Park Version
Music Version
Three Speeds Version
Benefits of Fartlek
Fartlek training allows the athlete to run freely over varying distances and at
varying speeds. A single session might consist of walking, cruising and
sprinting. It might last for 20 minutes or 5 miles. The variations are
unlimited. And that means some specific guidelines are in order so each
session can be made as effective as possible.
Other Common Cardio Exercises
Low Intensity, Long Duration
This type of training involves intensities of around 40 to 60% of Maximum
Heart Rate. It is basically something slow, easy, continuous and long (over 40
minutes). You should be able to converse comfortably while doing it (called
the talk test).

Medium Intensity, Medium Duration

This involves aerobic work done at around 70% of max HR. It is harder,
therefore it cannot be done for as long, usually between 20 to 40 minutes.
This is also the next step up from the low intensity work.

High Intensity, Short Duration

This version of aerobic work is done at around 80 to 85% of HR max. Usually
done by professional athletes to improve endurance during competitions.

CARDIOVASCULAR FITNESS
FACTS
Also called:

 cardiovascular endurance
cardiorespiratory fitness
aerobic fitness
Good cardiovascular fitness reduces
risk of heart disease
other hypokinetic conditions
early death
Good cardiovascular fitness requires
a fit heart muscle
a fit vascular system
Heredity influences cardiovascular fitness.
Threshold and Target Zones for Improving Cardiovascular Fitness

Aerobic physical activity that is more vigorous than lifestyle

physical activities is necessary to produce optimal gains in cardiovascular
fitness.
FIT FORMULA for building cardiovascular fitness

How to Assess Intensity of Physical Activity for Building Cardiovascular Fitness

Percentage of Heart Reserve Rate (HRR)
Percentage of Maximum Heart Rate (max HR)
Ratings of Perceived Exertion (RPE)
Talk Test
22-year old person with a resting heart rate of 68 bpm

.
Progression of Activity Frequency, Intensity, and Time Based on Fitness


The Talk Test
This is a method of determining the intensity of the activity.
Your ability to talk during the workout can determine how hard youre
working.
Able to talk while exercising- working out at low, moderate pace.
(approx. level 4-5 on RPE scale)
If breathless working out at a harder pace. (approx. Level 8-9 on RPE
scale)
RATINGS OF PERCEIVED EXTERTION (RPE)
method of assessing the intensity of physical activity/exercise based on how
the participant feels
a subjective assessment of effort.
RATINGS OF PERCEIVED EXERTION