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TRAINING GUIDELINES
Exercise
Exercise is one of the most important factors in the overall health of an individual. Listed
among its benefits are:
Increased capacity for physical work (strength endurance)
Increased cardiovascular (heart and arteries/veins) and respiratory efficiency
Decreased risk of coronary heart disease
Changes in body metabolism, e.g. losing weight
Delaying the physiological effects of age
Physiological effects, e.g. reduction in stress, increase in self-confidence, etc.
Basic Components of Physical Fitness
There are four all encompassing components of physical fitness and we need to briefly
define each and clarify its role.
Strength is the capacity of a muscle to exert a force against resistance. Strength contributes
to power and speed and is of great importance to a majority of sports people.
Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g. it is
the capacity of your legs to carry you 10 Km without stopping.
Flexibility is the range of motion about a joint. Improving flexibility involves the stretching of
muscles and tendons to maintain or increase suppleness, and provides increased resistance
to muscle injury or soreness.
Cardio-Respiratory Endurance is the most essential component of physical fitness. It is the
efficient functioning of the heart and lungs
Aerobic Fitness
The largest amount of oxygen that you can use per minute during exercise is called your
maximum oxygen uptake (MVo2). This is often referred to as your aerobic capacity.
The effort that you can exert over a prolonged period of time is limited by your ability to
deliver oxygen to the working muscles. Regular vigorous exercise produces a training effect
that can increase your aerobic capacity by as much as 20 to 30%. An increased MVO2
indicates an increased ability of the heart to pump blood, of the lungs to ventilate oxygen and
of the muscles to take up oxygen.
Anaerobic Training
This means “without oxygen” and is the output of energy when the oxygen supply is
insufficient to meet the body’s long term energy demands. (For example, 100 meter sprint).
The Training Threshold
This is the minimum level of exercise which is required to produce significant improvements
in any physical fitness parameter.
Progression
As your become fitter, a higher intensity of exercise is required to create an overload and
therefore provide continued improvement
