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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

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 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 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 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 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, free-weights, 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 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)