Developing a Strength and CardioRespiratory Fitness Program
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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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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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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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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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Training Intensity
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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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Work-to-Rest Ratio
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Work-to-Rest Ratio
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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
 Fitness
development is dependent
upon the type of physical exercises
practiced
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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, freeweights, machines, etc.
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Warm-Up and Cool-Down
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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 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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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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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
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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
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Involves abrupt or explosive increases in
training load
 Is effective in more sport-specific, goaloriented 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
 This principle applies
‘specificity’ states
to the following:
that the responses  Strength
 Muscular and
to exercise are
cardiorespiratory endurance
specific to the
 Coordination
nature or type of
exercise performed  Speed of movement
 Motor patterns
 Specific exercises
 Joint angle of movement
lead to specific
 Neuromuscular components
physiological
involved
responses
 Speed of muscle contraction

Type of muscle contraction
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1.
2.
3.
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1.
2.
3.
4.
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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Preparation Period (PP):
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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):
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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):
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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
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An exercise training
 Allows for the
program that is
combination and
designed to exercise
manipulation of
all major muscle
specific exercises to
groups in one session
achieve specific
fitness goals
 An effective exercise
method used in many  Exercise intensity,
sports, and for general volume, and rest
fitness development
intervals can be
purposes
manipulated
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Principles of Circuit Exercise
Programs
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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
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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
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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
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Research has shown
that circuit training is an
effective training method
for both competitive and
recreational fitness
development
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Cardiorespiratory Training
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1. Endurance training
 2. Fartlek training
 3. Interval training
 4. Repetition training
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Endurance Training
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Also known as continuous training or slow long
distance (SLD) training
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Involves training at approximately 40-60% of max.
performance ability over a long distance
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Typically carried out without break
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Physiological benefits include enhanced aerobic
capacity and development of staying power
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Psychological benefits include increased
determination and self-confidence
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The major objective of SLD training is to develop a
solid fitness base during the preparatory season
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Fartlek Training
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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
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Involves systematic alteration of
exertion and recovery
a. Extensive Interval
b. Intensive Interval
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A. Extensive Interval
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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
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Keeping the work-to-rest ratio (W:R) at 1:1-2
between intervals and 1:2-4 between sets
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Each exercise is repeated 20-30 times
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The repetitions are divided into several sets
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The training intensity is between 60-80
percent of the trainee’s max. performance
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B. Intensive Interval
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Overall lower training volume than the extensive
interval method
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Each interval is repeated 10-20 times
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Performed at 80-90 percent of the trainee’s max
performance capacity
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Requires longer breaks: W:R is approximately 1:2-3
between intervals and 1:4-6 between sets
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Should not be implemented until a solid fitness base
of aerobic training has been attained
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Repetition Training
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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
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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
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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
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Physical fitness encompasses many
components that are important for
health- strength, power, endurance,
flexibility, body composition, and
psychomotor abilities
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Cardiorespiratory endurance can be
enhanced through endurance,
Fartlek, interval training, and
repetition training
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Flexibility can be improved by static
stretching, dynamic stretching, and
proprioceptive neuromuscular
facilitation (PNF)
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