Developing a Strength and Cardio-Respiratory Fitness Program

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Developing a Strength and Cardio-Respiratory
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

• 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 trainees 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 ones 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 Repetitions

• The number of sets or repetitions depends on the
  training method, the individuals 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 ones
  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
Progressive Resistance
Periodization of Training
Specificity of Exercise
Reversibility Principle
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Progressive Resistance

• 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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Progressive Resistance

• 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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Progressive Resistance

• 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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Reversibility Principle

• 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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Specificity of Exercise

• 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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Periodization of Training

• 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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Periodization of Training

• 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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Periodization of Training

• 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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Periodization of Training

• 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 (WR) at 11-2
  between intervals and 12-4 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 trainees 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 trainees max
  performance capacity
• Requires longer breaks WR is approximately
  12-3 between intervals and 14-6 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
• WR is approximately 15 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)