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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.
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