Exe 121 study unit 1-3

• Physical inactivity is a primary risk factor for coronary heart disease

(CHD), similar to smoking, hypertension, and high serum cholesterol.
• Epidemiological studies show that increases in physical activity and
fitness reduce the death rate from all causes, including cancer and CHD.
• Those who increase their physical activity and/or cardiorespiratory
fitness have a lower death rate from all causes of death as compared to
those who remain sedentary

Definition of key terms

• Physical activity (PA) is defined as any form of repetitive muscular
activity that involves large muscle groups. Therefore, physical activity
results in the expenditure of energy proportional to muscular work and is
related to physical fitness.
• Physical fitness is defined as a set of attributes that people have or
develop that relate to the ability to perform physical activity.
• Exercise represents a subset of physical activity that is planned, with a
goal of improving or maintaining fitness.
Prescription of exercise
• Allied health, fitness, and wellness professionals should understand the
proper dose of exercise needed to bring about a desired health effect
(response).
Prescription of exercise (cont.)
• The dose of physical activity and exercise is usually characterized by
the FITT principle, which contains the following factors:
✓ Frequency (F)—how often an activity is performed. Frequency can be
expressed in days per week or the number of times per day.
✓ Intensity (I)—how hard the activity is. Intensity can be described in
terms of % max, % maximal heart rate, rating of perceived exertion, and
the lactate threshold.
✓ Time (T)—the duration of the activity. This is typically expressed as the
number of minutes someone is engaged in activity.
✓ Type (T)—the mode or kind of activity performed. Mode could simply
refer to whether the exercise is a resistance vs. cardiovascular endurance
type, or within the latter, swimming vs. running vs. rowing

• An exercise dose reflects the interaction of the intensity, frequency, and

duration to yield the volume of exercise one performs.
• The response to an exercise intervention can include both functional
changes (e.g., an increase in VO2max) and health outcomes (e.g., lower
blood pressure). The benefits of exercise on functional changes and
health outcomes can occur independent of each other.
• FITT-VP.
Physical Activity and Health
• A Metabolic Equivalent of Task (MET) is a unit used to estimate the
amount of energy expenditure for various physical activities. One MET
represents the energy expenditure of sitting quietly, which is
approximately 3.5 millilitres of oxygen per kilogram of body weight per
minute, or roughly 1 kcal/kg/hour.
• Physical Activity intensity thresholds
✓ Low-intensity physical activity (LPA) 1.6–2.9 METs.
✓ Moderate-intensity physical activity (MPA) 3–5.9 METs.
✓ Vigorous-intensity physical activity (VPA) ≥6 METs

Exercise prescription for cardiorespiratory fitness

• Cardiorespiratory fitness refers to the capacity of the circulatory and
respiratory systems to supply oxygen to skeletal muscle mitochondria for
energy production needed during physical activity.
• VO2max, or maximal oxygen consumption, is a measure of the
maximum rate at which your body can take in and use oxygen during
intense exercise. It reflects your aerobic fitness and endurance capacity.
Essentially, it indicates how efficiently your cardiovascular and respiratory
systems deliver oxygen to your muscles and how well your muscles use
that oxygen.
• Heart rate reserve is the difference between a person’s maximum heart
rate (HRmax) and their resting heart rate (HRrest).
• VO2 reserve is the difference between a person’s maximal oxygen
uptake (VO2max) and their resting oxygen uptake (VO2rest).
• HRR focuses on heart rate and is used primarily for heart rate-based
training zones, VO2 reserve pertains to oxygen consumption and is used
for designing aerobic exercise programs based on oxygen uptake
capabilities
Training to improve flexibility
• Flexibility refers to the ability to move a joint through its normal range
of motion.
• Several methods of stretching exist and include dynamic, ballistic,
proprioceptive neuromuscular facilitation, and static stretching.
• A static stretch is performed when a person relaxes a muscle and then
holds the muscle in a stretched position.
• The static stretching process maintains the elongated muscle at a point
of minimal discomfort.
Guidelines for static stretching

Conclusion
• The current public health guidelines to improve health recommend
performing aerobic exercise, resistance exercise training and flexibility
exercises, which provide health benefits from childhood to old age

Periodization
Periodization is the logical and systematic process of sequencing and
integrating training interventions in order to achieve peak performance at
appropriate time points.
Central Concepts Related to Periodization
The success of any program centers on its ability to induce specific
physiological adaptations and to translate those into performance.
1. Manage the adaptive response
2. Handle accumulated fatigue
3. Capitalize on after effects established 1+2+3 = 4 performance
preparedness/peak performance
4. Peak performance
 The strength of a periodized training plan lies in its ability to
sequence and structure the training interventions in order to
manage all of these factors and peak performance at appropriate
time points
 Ultimately peak performance can be optimized only for short periods
(7-14 days), and the average time it can be maintained is inversely
related to the average intensity of the training plan
 In order to elucidate how periodized training models can manage
these factors, three basic mechanistic theories have been
established
1. The General Adaptation Syndrome (GAS)
2. Stimulus-fatigue-recovery-adaptation theory
3. The fitness fatigue paradigm

The General Adaptation Syndrome:

- Three stage response to stress ( alarm, resistance and exhaustion)
- Any time the body experiences a novel, new or more intense stress
than previously applied, the initial response or alarm phase is an
 accumulation of fatigue, soreness, stiffness or reduction in energetic
stores that result in a reduction in performance capacity
- Depending on the magnitude of the stress encountered by the
athlete, this response may last several hours, days or weeks
- After this initial response the body moves into the resistance phase,
in which it adapts to the stimulus and returns to a normal functional
capacity
- If the training stress is appropriately structured and not excessive
these adaptive responses can result in specific biomechanical,
structural and mechanical adjustments that further elevate the
athletes performance capacity resulting in supercompensation
- If however the stress persists for an extended period of time the
athlete moves into the exhaustion phase
- If this occurs the athlete is demonstrating an inability to adapt to the
imposed stressors and will present some of the same symptoms as
the alarm phase
- Ultimately when athletes reach the exhaustive phase they are most
likely experiencing overreaching or overtraining responses
- From a training perspective excessive loading, monotonous training
and overly varied training can all result in the occurrence of the
exhaustion phase
- Additionally the responses to training can be affected by other non-
training related stress that can contribute to the overall stress level
experienced by the athlete
- Ultimately the S&C professional should strive to avoid the
occurrence of this phase through proper planning and management
of training stressors
Stimulus-Fatigue-Recovery-Adaptation Theory
- An extension of the GAS and suggests that training stimuli produce a
general response that is influenced by the overall magnitude of the
training stressor
- The greater the overall magnitude of the workload encountered the
more fatigue accumulates and the longer the delay before complete
recovery and adaption can occur
- As the athlete recovers from and adapts to the training stimuli ,
fatigue will dissipate and preparedness and performance increases
- If no new training stimulus is introduced a state of involution or
detraining is observed . in contrasts if a new training stimulus is
introduced the process is repeated
- This basic pattern is present whenever an athlete is exposed to
training exercise, session, day or cycle within a periodized training
plan
 - It should be noted that while recovery is an important part of the
training process it is not always necessary to reach a state of
complete recovery before engaging in a new bout or session of
training
- The manipulation of workloads and training intensities through use
of light and heavy sessions or days of training can be used to
modulate fatigue and recovery responses while allowing for fitness
to be either increased or maintained
- Conceptually this theory serves as the foundation for sequential
periodization models in that these models allow for manipulation of
various training factors to modulate the athletes overall fatigue
levels, rate of recovery and adaptive response to the training stimuli

Fitness-Fatigue Paradigm
- Generally there is a summation of the two primary training
aftereffects in response to training interventions that influence the
athletes level of preparedness
- Ultimately every training bout, session or cycle creates both fatigue
and fitness aftereffects which summate to create a state of prepared
ness
- When training loads are the highest fitness becomes elevated; but
because of the high training loads a concomitant increase in fatigue
occurs
- When fitness and fatigue are summed in this case the level of
fatigue results in a reduction of preparedness
 - On the other hand when training loads are low little fatigue occurs
and little fitness is developed resulting in a low level of preparedness
- Thus sequencing of training loads becomes important in that it
allows for training workloads to be varied in a systematic manner
- An important thing to remember is that fatigue dissipates at a faster
rate than fitness thus allowing preparedness to become elevated if
appropriate training strategies ate used to retain fitness while
reducing fatigue
- While the fitness-fatigue paradigm is classically represented as one
fatigue, fitness and preparedness cure, it is likely that each training
factor stimulates its own fatigue, fitness and preparedness
aftereffect response
- These after effect are often considered to be residual training effects
and serve as a fundamental concept underlying the use of
sequential periodization models
- Ultimately the residual training effects of one training period have
the potential to affect the level of preparedness in subsequent
training periods depending on the overall structure of the periodized
training plan
Periodization hierarchy
- The multiyear training plan covers the most time buut is the least
detailed plan within a periodized training structure
- This multiyear training structure is then subdivided into more
detailed individual annual training plans that are developed based
on the athletes progression through the various stages or
benchmarks associated with the multiyear training plan
- In sportsthat nly have one competitive season and annual training
plan would be represented as a macrocyle
 - However in a sport like track and field the annual plan will be divided
into two macrocyles because of thew indoor and outdoor seasons

Periodization Periods:
- The overall variation and structure of the program design variables
within each individuals meso-and micro cycle are constructed based
on the periods included in the macrocycle or annual training plan
- Across these periods of the training plan, the volume and intensity of
the training and conditioning program generally receive the greatest
attention; but the time spent acquiring and perfecting sport-specific
technique must also be considered when one is constructing the
overall periodized training plan
- Ultimately periodized training plans systematically shift training foci
from general nonspecific activities of high volume and low intensity
toward activities of lower volume and higher intensities over a
period of many weeks or months to help reduce th potential for
overtraining while optimizing performance capacities
- The basic sequencing of periodized training programmes and how
training progresses through the various phases for specified training
targets are very similar to the sequencing and evolution of learning
academic concepts
- Ultimately the periods within a periodized training plan serve as the
pathway for developing simple skills into more complex sport-
specific targets
- Major divisions in training are classified as the preparatory,
competitive, and transition periods
- Contemporary periodization models often contain 4 distinct but
interrelated training periods: preparatory, first transition,
competitive and second transition

- This model is often applied for novice athletes with a lower training
status
- Generally tin this application intensity begins lower and gradually
increases while volume starts higher and slowly decreases as the
athlete becomes more conditioned
- It is more important to note that not all novice athletes are able to
tolerate large changes in these variables and that smaller
fluctuations may be required
- It is also important to note that even though these fluctuations are
often represented graphically as straight lines, the volume and
intensity progressions are in fact nonlinear because of the
fluctuations in the loadings that occur at the micro- and mesocycle
levels
- This basic misunderstanding of the classic models of periodization
has resulted in these types of models being falsely termed linear
periodization models
- Advanced athletes tend to train closer to their abilities and have
smaller adaptation windows
 - Therefore these athletes require greater training variation as well as
higher volumes and intensities in order to allow them to continue to
experience appropriate training stimuli

Multiyear plan: Least detail, Long term progression

Annual Training plan: Individualised, can contain one or more macro
cycles.
Macro cycle: Divided into periods called mesocycles. Preparatory,
competitive and transition periods.
Mesocycles: Commonly broken into 2-6 week blocks, further broken
down into microcycles that link together.
Microcycles: Several days to two weeks, broken into multiple
workouts.

Preparatory Period:

- This period occurs when there are no competitions, and technical,

tactical or sport specific work is limited
 - Occurs when termed off-season
- General preparatory period- typically occurs during the early part of
the period and often targets the development of a general physical
base. This early part of the period includes high training volumes,
low training intensities, and a larger variety of training means that
are structured to develop general motor abilities and skills
- Specific preparatory period- occurs afer the completion of the
general prep phase and involves a shift in training focus. From the
training base that has been established, this phase expands the
athlete’s training base through an increased emphasis on sport-
specific training activities that prepare the athlete for the
competitive period
- During the prep period resistance training phases can be created in
order to depict more refined differences in training intensity and
volume.
- In order these are the hypertrophy/strength endurance and basic
strength phases

Hypertrophy/strength endurance phase:

- Generally occurs during the early portion of the pep period
- During this phase, the training intensity is low to moderate and the
overall volume is high
- The primary goals during this phase are (a) to increase lean body
mass, (b) to develop and endurance base or (c) to do both
- This development will serve as the foundation for the higher-
intensity training in subsequent phases and periods
- With strength/power athletes, the primary target might be to
stimulate hypertrophic effects while increasing strength endurance
- With endurance the primary goal would be to increase strength
endurance without significantly increasing hypertrophy.
- Regardless of the sport or athlete being trained it is generally
accepted that during the general prep phase, sport conditioning
activities may not be specific to the athlete’s sport
- However as the athlete moves into the specific prep phase, over
several weeks the training activities will become more sport specific
- Generally the athlete performs resistance training with low to
moderate intensities for high volumes
 - However it is important to note that throughout this phase, daily
variations in training intensity and workload will facilitate recovery
- Additionally recovery weeks or micro cycles may be placed
throughout the phase and most often at the end of the phase before
the next phase of training begins
- The hypertrophy phase involves low to moderate intensity
(50-75% of the 1RM) and high volumes (three to six sets of
t8-20 reps)
Basic strength phase:
- In the later portion of the prep period, during the specific prep
phase, the primary aim of the basic strength phase is to increase the
strength of the muscles that are essential to the primary sport
movements
- The resistance training program also becomes more specific to the
sport and involves heavier loads performed at lower volumes than in
the hypertrophy phase
- Daily variations in training load facilitate recovery

First transition period:

- Link between prep and competitive periods
- Classically the resistance training in this period focuses on the
development of strength and power
- The central aim of this period is to shift training focus toward the
elevation of strength and its translation into power development
- In order to maximize this process and facilitate recovery there are
variations in training intensity and workload at the micrrocycle level.
- Additionally the last week of the period is marked by reduced
volume, intensity or both in order to achieve recovery before the
beginning of the competition period

Strength/Power Phase:
- Main phase within the first transition period is the strength/power
phase
- In this phase the sprinters interval and speed training intensifies to
near competitive pace; speed drills are performed; plyometric drills
mimic sprinting; and resistance training program involves
 performing power/explosive exercises at low to very high loads with
low volumes
- The load assignments for power exercises do not follow the typical
%RM-repition relationship, but their relative intensities are elevated
during this phase
- Specifically the exercises selected in this phase can dictate the
loading that is used
- For example the development of power may be facilitated with a
load of 80% of 1RM with hang power cleans while load of 50% to
70% of 1RM may be used with the bench press throw when the aim
is to maximize power development
- In order to address both strength and power development, a mixed
training approach is warranted in which heavy- and low-load
training is used to optimize both attributes
- The strength phase involves low to very high loads (30-95% of 1RM
depending on the exercise) and low volumes (two to five reps)

Competitive period:
- Central training target is preparing the athlete for competition by
further increasing strength and power via additional increases in
training intensity while decreasing volume
- This process can be a delicate balancing act as adequate volume
and intensity of training are needed in order to maintain competitive
preparedness and reductions in volume, intensity, or both are
needed to optimize performance.
- To understand this conundrum consider the fitness-fatigue paradigm
presented earlier
- If training workloads decrease in overall fitness that results in
reduction in competitive preparedness
- Also during this period time spent practicing sport-0specific skills
and tactics increases dramatically and a proportional decrease
occurs in time spent performing physical conditioning activities such
as resistance training
 - For example sprinters place more emphasis on speed, reaction time,
sprint-specific plyometric drills and technique training
- This period may last for one or two weeks for some sports in which a
peaking program is employed
- Peaking programs attempt to place the athlete in peak condition for
about one or two weeks
- Trying to extend this to longer durations ultimately results in reduced
performance capacity as a result of reduction in fitness or potential
overtraining
- Depending on the load reduction strategy employed, peaking
programs result in a progressive shift form higher-intensity training
toward lower-intensity work designed to reduce fatigue as the
athlete moves through the taper before competition
- Resistance training may range between 50% and >/= 93% of 1RM
depending where athletes are in the peaking program
- For team sports this period spans an entire season and may last
many months requiring use of a maintenance program
- Because of the prolonged duration of this period the intensity and
volume of training must be manipulated on a micocycle basis in
order to maintain strength and power while managing the fatigue
associated strength and power while managing the fatigue
associated with a frequent-competition schedule
- Generally a maintenance program is marked by moderate to high
intensity training (85-93% 1RM) at low to moderate volumes
- At the microcycle level, the training loads are modulated based on
training, travel and competitive schedule
- Carefully monitoring of the athletes performance capacity and
recovery is critical during the team sport athlete’s competitive
period
- The competitive period includes peaking and maintenance. For
peaking, athletes use very high to low intensities (50% to >/=93% of
1RM) and very low volume (one to three sets of one to three reps)
for one to 2 weeks. For maintenance, athletes modulate training
between moderate and high intensities (85-93% of 1RM) with
moderate volumes (about 2-5 sets of 3-6 reps)

Second transition period:

- Between the competitive season and the next annual training plan
or prep period of a macrocyle, a second transition period is often
used to create a linkage
 - This period is sometimes referred to as active rest period and
generally lasts for 1-4 weeks
- If active rest is extended for a prolonged duration, athletes will
require a much longer prep period in order to regain their
performance capacities
- Generally recommended that it not last longer than 4 weeks unless
required for recovery of an injury
- Aggressive training immediately after the peak performance or end
of the maintenance phase should be avoided so athletes can
rehanbilitate injuries and rest physically and mentally
- The active rests provides a period of time in which athletes can
rehabilitate injuries and refresh both physically and mentally before
beginning a new annual training plan or macrocycle. This period
should not last longer than 4 weeks, because long periods with
reduced training will require the athlete to engage in a longer prep
period in order to regain sporting form

Applying aerobic programme design to training seasons

• off-season (base training)
• preseason
• in season ( competition)
• postseason (active rest)

Off-season (base training)

• begin with long duration and low intensity workouts
• gradually increase intensity and, to a lesser extent, duration
• increases should not be more than 5-10% per week
• periodic increases in intensity are necessary to apply additional
overload when an athlete has adapted to the training stimulus

Preseason Focus on:

• increasing intensity
• maintaining or reducing duration
• incorporating all types of training
• these variables should be determined by having a good understanding
of the athletes strengths and weaknesses

In-season (competition).
• program should be designed around competition days
• low-intensity and short-duration training should precede race days to
ensure the athlete is fully recovered and rested
• the type of training prescribed is based on the goal of improving
weaknesses and maintaining strengths

Postseason (active rest)

• focus on recovering from the competitive search while maintaining
sufficient fitness
• low training duration and intensity are typical for this active rest phase
• focus on rehabilitating injuries and improving strength of weak or
unconditioned muscle groups.

Role of Periodization
1. Provides a schedule of training encompassing:
• general conditioning,
• sport specific activities,
• resistance training,
• competition.
2. Manage training loads to reduce risk of injury or overtraining
3. Ensure VARIATION
4. Differentiate training according to needs and requirements of the
individual/team.
Practical advantages of planning in a sporting environment
• Gives the athlete a clear outline as to what to expect and prepare for
• Helpful to align support staff with coaching team
• Helps keep the bigger picture in mind, non reactive.
• Helpful to look back in retrospect

Preparatory period - examples

Aerobic endurance Long distance, slow running/ swimming, cycling.
Anaerobic endurance Low intensity plyometrics
Hypertrophy/strength endurance Low to moderate intensity (50-
75% of the 1-repetition maximum [1RM]) and high volumes/repetition
(3 to 6 sets of 8-20 repetitions)

Beginning of study guide questions

• Define physical activity, physical fitness and exercise.
• Differentiate between exercise with physical activity.
• Explain how exercise and physical activity relate to a lower risk of
coronary heart disease and improvement in cardiorespiratory fitness
(CRF)
Here are the answers:

Definitions:

1. Physical Activity: Any bodily movement produced by skeletal

muscles that requires energy expenditure, such as daily activities,
sports, and exercise.
2. Physical Fitness: A set of attributes that enable individuals to
perform physical activity, including cardiorespiratory endurance,
muscular strength and endurance, flexibility, and body composition.
3. Exercise: A planned, structured, and repetitive physical activity
aimed at improving or maintaining physical fitness, such as running,
weightlifting, or yoga.

Differentiation:

- Physical activity is a broader term that encompasses all movements,

including daily activities like walking or gardening.
- Exercise is a specific type of physical activity that is intentional and
aimed at improving fitness.

Relationship to Coronary Heart Disease (CHD) and Cardiorespiratory

Fitness (CRF):

Regular exercise and physical activity can lower the risk of CHD by:

1. Improving CRF, which enhances the body's ability to transport

oxygen and nutrients to the heart and other muscles.
2. Reducing blood pressure and improving blood lipid profiles.
3. Enhancing vasodilation and reducing inflammation.
4. Improving insulin sensitivity and glucose metabolism.

Improved CRF, in turn, can:

1. Increase aerobic capacity (VO2 max).

2. Enhance myocardial function and reduce cardiac stress.
3. Improve muscle strength and endurance.
Overall, regular exercise and physical activity can reduce the risk of
CHD by improving CRF, reducing cardiovascular risk factors, and
enhancing overall physical fitness.

• Discuss the relationship between dose of physical activity and effect

on
health and fitness.
• Explain the FITT (frequency, intensity, time and type) principle
pertaining
to the dose of physical activity and exercise.
• Discuss physical activity volume and intensity thresholds to improve
Health
Here are the answers:

Relationship between dose of physical activity and effect on health and

fitness:

The dose of physical activity refers to the amount and intensity of

activity performed. Research shows a dose-response relationship
between physical activity and health benefits, including:

1. Improved cardiovascular health

2. Enhanced weight management
3. Increased strength and flexibility
4. Reduced risk of chronic diseases (e.g., diabetes, certain cancers)
5. Improved mental health and mood

FITT Principle:
The FITT principle is a framework for designing and modifying exercise
programs:

1. Frequency: How often physical activity is performed (e.g., 3-4 times

per week)
2. Intensity: How hard the physical activity is performed (e.g.,
moderate, vigorous)
3. Time (Duration): How long the physical activity is performed (e.g., 30
minutes per session)
4. Type (Mode): The specific physical activity or exercise performed
(e.g., running, swimming, strength training)

Physical Activity Volume and Intensity Thresholds:

To improve health, the World Health Organization recommends:

1. At least 150 minutes of moderate-intensity aerobic physical activity

(MPA) or 75 minutes of vigorous-intensity aerobic physical activity
(VPA) per week.
2. 30 minutes of moderate-intensity physical activity per day for adults.
3. Incorporating strength training exercises at least two times per
week.

Thresholds for improved health benefits:

1. 7,000-8,000 steps per day for adults

2. 10,000 steps per day for children and adolescents
3. 150-200 minutes of moderate-intensity physical activity per week for
older adults
Remember, individual needs and goals may vary, and it's essential to
consult with a healthcare professional before starting a new exercise
program.

• Explain the importance of maximal oxygen consumption (VO2max) as

a
measure of health and fitness.
• Describe how VO2max is measured, assessed and interpreted.
• Explain what screening and progression mean for a person wanting to
initiate an exercise programme.
• Identify low-, moderate-, and vigorous-intensity activities, and
describe the volume of physical activity (by time, MET-min, and if
appropriate, steps) needed to achieve these thresholds.
• Identify low-, moderate-, and vigorous-intensity activities, and
describe the volume of physical activity (by time, MET-min, and if
appropriate, steps) needed to achieve these thresholds.
• Identify the optimal range of frequency, intensity, time (duration),
and type (FITT) of activity associated with improvements in
cardiorespiratory fitness (CRF).
• Calculate a target heart rate range by either the heart rate reserve or
percent of maximal HR method.
• Discuss guidelines related to progression that facilitate the transition
from easy to more demanding exercise programmes.
• Explain how the target heart rate (THR) helps adjust exercise
intensity
in times of high heat, humidity, or while at altitude

Here are the answers:

Importance of VO2max:

VO2max is the maximum amount of oxygen the body can utilize during
intense exercise. It's a gold standard measure of cardiorespiratory
fitness (CRF), reflecting the body's ability to transport oxygen to the
muscles. A higher VO2max indicates better CRF, which is associated
with:
- Improved cardiovascular health
- Enhanced endurance performance
- Reduced risk of chronic diseases
- Better overall health and fitness

Measurement, Assessment, and Interpretation:

VO2max is typically measured during a maximal exercise test on a

treadmill or cycle ergometer. Assessment involves comparing the
individual's VO2max value to age- and sex-based norms. Interpretation
considers the individual's fitness level, health status, and exercise
goals.

Screening and Progression:

Screening involves evaluating an individual's readiness for exercise,

including medical history, fitness level, and goals. Progression refers to
gradually increasing exercise intensity, frequency, or duration to
continue challenging the body and promoting adaptations.

Intensity Thresholds:

- Low-intensity: 10-30% of VO2max 1.6-2.9 METs (e.g., light walking,

30-60 minutes, 1,000-2,000 steps)
- Moderate-intensity: 30-60% of VO2max 3-5.9 METs (e.g., brisk
walking, 30-60 minutes, 3,000-6,000 steps)
- Vigorous-intensity: 60-90% of VO2max >=6 METs (e.g., running, 20-30
minutes, 4,000-8,000 steps)

FITT Principles for CRF Improvements:Zz ,

- Frequency: 3-5 times per week
- Intensity: Moderate to vigorous
- Time (Duration): 20-60 minutes per session
- Type: Aerobic exercises (e.g., running, cycling, swimming)

Target Heart Rate (THR) Calculation:

- Heart Rate Reserve (HRR) method: THR = (max HR - resting HR) x %

intensity + resting HR
- Percent of Maximal HR method: THR = max HR x % intensity
Age predicted maximum heart rate: 220- age
Heart rate reserve: AMPHR- resting heart rate
Target heart rate:( heart rate reserve * exercise intensity)+ resting
heart rate

THR Adjustment for Environmental Factors:

- High heat/humidity: reduce THR by 10-15%

- High altitude: reduce THR by 10-20%

Progression Guidelines:

- Gradually increase intensity, frequency, or duration by 10-20% each

week
- Allow for recovery time and adjust based on individual response
- Incorporate variety in exercise programs to avoid plateaus

Note: These are general guidelines, and individual needs may vary.
Consult a healthcare professional before starting a new exercise
program.
Health Benefits of Resistance Training:

Resistance training offers numerous health benefits, including:

1. Increased muscle mass and strength

2. Improved bone density
3. Enhanced metabolic function
4. Better insulin sensitivity
5. Improved mental health and mood
6. Reduced risk of chronic diseases (e.g., heart disease, diabetes)
7. Improved functional capacity and mobility

Recommended Resistance Training Programs for Adults:

1. Frequency: 2-3 times per week

2. Intensity: Moderate to high (60-80% of 1RM)
3. Volume: 2-4 sets per exercise, 8-12 reps per set
4. Exercises:
- Squats, lunges, deadlifts (lower body)
- Bench press, rows, shoulder press (upper body)
- Core exercises (e.g., planks, crunches)
5. Progression: Gradually increase weight, reps, or sets over time

Recommended Stretching Programs for Adults:

1. Frequency: 2-3 times per week

2. Duration: 10-15 minutes per session
3. Focus on major muscle groups:
- Hamstrings
 - Hip flexors
- Quadriceps
- Chest
- Back
- Shoulders
4. Techniques:
- Static stretches (hold 15-30 seconds)
- Dynamic stretches (move through range of motion)
5. Timing: Stretch after exercise or at the end of the day

Remember to:

- Consult with a healthcare professional before starting a new exercise

program
- Warm up before exercise and cool down afterwards
- Listen to your body and adjust the program as needed
- Incorporate variety and progression to avoid plateaus and prevent
overuse injuries
• Discuss the effects of extreme heat and humidity, altitude and cold
on
adaptations to exercise
Extreme Heat and Humidity:

1. Cardiovascular strain: Increased heart rate and blood pressure

2. Dehydration: Reduced blood volume and electrolyte imbalance
3. Heat exhaustion: Dizziness, nausea, and fatigue
4. Heat stroke: Life-threatening condition with high body temperature
and organ damage
5. Adaptations:
- Acclimatization: Gradual exposure to heat and humidity to improve
tolerance
 - Sweating and vasodilation: Enhanced heat loss mechanisms
- Increased blood volume and electrolyte conservation

Altitude:

1. Hypoxia: Reduced oxygen availability

2. Cardiovascular strain: Increased heart rate and blood pressure
3. Dehydration: Reduced blood volume and electrolyte imbalance
4. Acute Mountain Sickness (AMS): Headaches, nausea, and fatigue
5. Adaptations:
- Acclimatization: Gradual exposure to altitude to improve tolerance
- Increased red blood cell production and oxygen delivery
- Enhanced mitochondrial density and efficiency

Cold:

1. Cardiovascular strain: Increased heart rate and blood pressure

2. Hypothermia: Reduced body temperature and organ damage
3. Frostbite: Tissue damage from freezing temperatures
4. Adaptations:
- Acclimatization: Gradual exposure to cold to improve tolerance
- Vasoconstriction: Reduced blood flow to extremities
- Increased brown adipose tissue and thermogenesis

General Principles:

1. Gradual exposure and acclimatization are key to adapting to

extreme environments
2. Individual variability and genetic factors influence adaptations
3. Exercise intensity and duration should be adjusted according to
environmental conditions
4. Proper hydration, nutrition, and protective gear are essential
5. Medical supervision and monitoring are recommended for extreme
environments

Remember to consult with a healthcare professional before exercising

in extreme environments.

• Describe the central concepts related to periodization.

• Explain the General adaptation syndrome and Stimulus-Fatigue-
Recovery-Adaptation theory.
• Explain the fitness-fatigue paradigm.
Central Concepts of Periodization:

1. Periodization: A training methodology that involves alternating

periods of intense training with periods of reduced intensity or rest.
2. Macrocycles: Long-term training plans (months or years).
3. Mesocycles: Medium-term training phases (weeks or months).
4. Microcycles: Short-term training phases (days or weeks).
5. Periods: Specific training phases (e.g., hypertrophy, strength,
endurance).

General Adaptation Syndrome (GAS):

1. Alarm: Initial response to stress (e.g., exercise).

2. Resistance: Adaptation to stress (e.g., increased fitness).
3. Exhaustion: Prolonged stress leads to decreased performance and
fatigue.
Stimulus-Fatigue-Recovery-Adaptation (SFRA) Theory:

1. Stimulus: Exercise or training stress.

2. Fatigue: Initial decrease in performance.
3. Recovery: Restoration of energy and function.
4. Adaptation: Long-term improvement in performance.

Fitness-Fatigue Paradigm:

1. Fitness: Improved performance and physiological adaptations.

2. Fatigue: Decreased performance and accumulated stress.
3. Optimal Training: Balance between fitness and fatigue.
4. Overreaching: Temporary fatigue and decreased performance.
5. Overtraining: Prolonged fatigue and decreased performance.

These concepts help coaches and athletes design and manage training
programs to optimize performance, avoid overtraining, and promote
long-term adaptations.

• Describe the four periods of the traditional periodization model.

• Describe the two phases of the preparatory period of the traditional
periodization model

Four Periods of the Traditional Periodization Model:

1. Preparatory Period (Off-season): Building a foundation of fitness and

developing overall athleticism.
2. Pre-competitive Period (Pre-season): Focused training to develop
specific skills and prepare for competition.
3. Competitive Period (In-season): Peak performance and competition.
4. Transition Period (Post-season): Active recovery, regeneration, and
preparation for the next cycle.

Two Phases of the Preparatory Period:

Phase 1: General Preparation Phase (GPP)

- Building overall fitness and athleticism

- Developing strength, endurance, and flexibility
- Low-to-moderate intensity training
- High volume and frequency

Phase 2: Specific Preparation Phase (SPP)

- Focused training to develop specific skills and qualities

- Moderate-to-high intensity training
- Lower volume and frequency compared to GPP
- Introduction of competition-specific exercises and drills

The Preparatory Period lays the foundation for the entire training cycle,
and its phases help athletes gradually build fitness and prepare for
more intense training and competition.
Introduction
• The warm-up can be 10 to 20 min in duration depending on the
individual, environmental conditions & the nature of the training
activity.
• Assists with transition from rest to exercise state.
• Gradual increase in Intensity is recommended.
• General and specific stretches should be included
• Additional research is needed to definitely demonstrate whether a
warmup can deter exercise-induced injuries

Components of a Warm-up
• A general warm-up period may consist of 5 to 10 minutes of slow
activity such as jogging or skipping.
• A specific warm-up period incorporates movements similar to the
movements of the athlete’s sport.
• The whole warm-up typically lasts between 10 and 20 minutes.
The structure of the warm up influences potential improvements; as
such, the warm up needs to be specific to the activity to be performed.

Targeted and Structured Warm-Ups

• Warm-up for competition may differ from warm-up for training
• When planning a warm-up consider:
✓ How an athlete warms up, contributes to overall development of the
individual;
✓ This should include short, medium and long term considerations; and
✓ A well structured plan for the warm up is key.

RAMP Protocol
✓ Raise: Elevate body temperature, heart rate, respiration rate, blood
flow, and joint fluid viscosity via low-intensity activities that simulate
the movement patterns of the upcoming activity.
✓ Activate and Mobilize: Actively move through a range of motion.
✓ Potentiate: Perform sport-specific activities that progress in intensity
until the athlete is performing at the intensity required for the
subsequent competition or training session.

Warm-up vs Flexibility Training

• A warm-up is designed to prepare an athlete for upcoming training or
competition. • It is proposed that a warm-up can improve performance
while potentially lessening the risk of injury.
• Flexibility is a measure of range of motion (ROM) and has static and
dynamic components.
• Static flexibility is the range of possible movement about a joint and
its surrounding muscles during a passive movement.
• Dynamic flexibility is the available ROM during active movements; it
requires voluntary muscular actions.
• Flexibility aims to increase ROM around a joint through the use of
different forms of stretching.

Determining which flexibility is most crucial?

• Understand the nature of the sport.
• A key role of flexibility is its contribution to an athletes movement.
• Flexibility is joint specific.
• Flexibility viewed in isolation can be misleading, as normal ROM does
not guarantee normal movement.

Mobility
• Mobility entails movement and therefore the integration of additional
aspects such as: balance coordination, postural control coordination
and perception.
• Mobility frames flexibility as a dynamic quality, with the athlete
required to demonstrate control, coordination and force through ROM

• Enhanced ROM due to static or dynamic flexibility components,

without proper motor control (mobility) can never maximise
performance.
Flexibility and Performance
• The most flexible athlete is not always the most successful in
performance.
• The main aim of training when it comes to performance should be
optimising flexibility in relation to the specific ROM requirements of the
sport.

Factors affecting flexibility

• Anatomical vs training–related factors
• Joint structure (Anatomical)
• Age and sex (Anatomical)
• Muscle and connective tissue (Anatomical)
• Stretch tolerance (Anatomical)
• Neural control (training–related)
• Resistance training (training–related)
• Muscle bulk
• Activity level

Frequency, duration, and intensity of stretching

• Acute effects of stretching on ROM are transient.
• For longer-lasting effects, a stretching program is required.
• Two sessions per week for a minimum of 5 weeks.
• Stretches should be held at a position of mild discomfort for 15 to 30
seconds

When should an athlete stretch?

• Following practice and competition
• Post-practice stretching facilitates ROM improvements because of
increased muscle temperature.
• Stretching should be performed within 5 to 10 minutes after practice.
• Post-practice stretching may also decrease muscle soreness,
although the evidence on this is ambiguous.

• As a separate session
• If increased levels of flexibility are required, additional stretching
sessions may be needed.
• In this case, stretching should be preceded by a thorough warm-up
to allow for the increase in muscle temperature necessary for effective
stretching.
• This type of session can be especially useful as a recovery session on
the day after a competition

• Stretch reflex
• A stretch reflex occurs when muscle spindles are stimulated during a
rapid stretching movement.
• This should be avoided during stretching, as it will limit motion.
• Caused by stimulation of muscle spindles.

Proprioceptors and stretching (cont.)

• Autogenic inhibition and reciprocal inhibition
• Autogenic inhibition is accomplished via active contraction before a
passive stretch of the same muscle.
• Reciprocal inhibition is accomplished by contracting the muscle
opposing the muscle that is being passively stretched.
• Both result from stimulation of Golgi tendon organs, which cause
reflexive muscle relaxation.

Types of Stretching Static stretch

• Slow and constant, with the end position held for 15 to 30 seconds.
Ballistic stretch
• Typically involves active muscular effort and uses a bouncing-type
movement in which the end position is not held. Dynamic stretch
• A type of functionally based stretching exercise that uses sport-
specific movements to prepare the body for activity. Proprioceptive
Neuromuscular Facilitation
• It involves both stretching and contracting the targeted muscle group
to enhance the effectiveness of the stretch.
Static stretch
• Get into a position that facilitates relaxation.
• Move to the point in the ROM where you experience a sensation of
mild discomfort. If performing partner-assisted PNF stretching,
communicate clearly with your partner.
• Hold stretches for 15 to 30 seconds.
• Repeat unilateral stretches on both sides.

Dynamic stretch
• Carry out 5 to 10 repetitions for each movement, either in place or
over a given distance.
• Progressively increase the ROM on each repetition.
• Increase the speed of motion on subsequent sets where appropriate.
• Actively control muscular actions as you move through the ROM
Proprioceptive neuromuscular facilitation (PNF) stretch Proprioceptive
neuromuscular facilitation (PNF) stretch
• Hold-relax
• Passive prestretch (10 seconds)
• Isometric hold (6 seconds)
• Passive stretch (30 seconds)

Types of Stretching Proprioceptive neuromuscular facilitation (PNF)

stretch
• Contract-relax
• Passive prestretch (10 seconds)
• Concentric muscle action through full ROM
• Passive stretch (30 seconds)

Proprioceptive neuromuscular facilitation (PNF) stretch

• Hold-relax with agonist contraction
• During third phase (passive stretch), concentric action of the agonist
is used to increase the stretch force.

Hold-Relax With Agonist Contraction

• Passive prestretch during hold-relax with agonist contraction PNF
hamstring stretch
• Isometric action of hamstrings during hold-relax with agonist
contraction PNF hamstring stretch
• Concentric contraction of quadriceps during hold-relax with agonist
contraction PNF hamstring stretch, creating increased ROM during
passive stretch
The hold-relax with agonist contraction is the most effective
PNF stretching technique due to facilitation via both reciprocal
and autogenic inhibition.

Proprioceptive neuromuscular facilitation (PNF) stretch

• Common PNF stretches with a partner
• Calves and ankles
• Chest
• Groin
• Hamstrings and hip extensors
• Quadriceps and hip flexors
• Shoulders
• Warm up should be geared toward the particular sport or activity and
should use an appropriate structure, ensuring than an athlete is
optimally prepared for subsequent activity.
• Optimal flexibility for performance varies from sport to sport and is
closely related to the type of movements and actions an athlete will be
required to perform.
• The concept of mobility may be more appropriate than flexibility with
its focus on active movement through the required ROM.

Study guide questions

• List the physiological responses of a warm-up.
• Explain the positive effects on performance related to an effective
warm-up.
• List the components of a warm-up.
• Differentiate between general warm-up and specific warm-up.
• Discuss the phases of a targeted and structured warm-up for athletic
performance
• List and describe the anatomical and training-related factors that
affect flexibility.
• Explain the importance of frequency, duration and intensity of
stretching.
• Explain when stretching should be performed to optimise benefits in
athletic performance.
• Discuss the neurophysiology of stretching.
• List and describe the different types of stretching
• Design an effective flexibility training programme, within the context
of athletic performance
Here are the answers:

Physiological Responses of a Warm-up:

1. Increased heart rate and blood flow

2. Elevated body temperature
3. Increased muscle temperature and flexibility
4. Enhanced neural activity and muscle contraction force
5. Increased oxygen delivery and utilization

Positive Effects on Performance:

1. Improved muscle power and speed

2. Enhanced endurance and stamina
3. Reduced risk of injury
4. Improved mental preparation and focus

Components of a Warm-up:

1. Cardiovascular exercise (e.g., jogging, cycling)

2. Dynamic stretching (e.g., leg swings, arm circles)
3. Muscle activation exercises (e.g., glute bridges, planks)
4. Skill-specific movements (e.g., sport-specific drills)

Difference between General and Specific Warm-up:

- General Warm-up: Broad, non-specific exercises (e.g., jogging,

jumping jacks)
- Specific Warm-up: Exercises tailored to the specific sport or activity
(e.g., soccer drills, tennis serves)

Phases of a Targeted Warm-up:

1. General Preparation (5-10 minutes)

2. Dynamic Stretching and Mobility (5-10 minutes)
3. Muscle Activation and Skill-Specific Movements (10-15 minutes)

Factors Affecting Flexibility:

1. Anatomical factors (e.g., joint structure, muscle length)

2. Training-related factors (e.g., exercise selection, frequency, duration)

Importance of Frequency, Duration, and Intensity of Stretching:

1. Frequency: Regular stretching (2-3 times per week)

2. Duration: Hold stretches for 15-30 seconds
3. Intensity: Moderate to high intensity stretching

Optimal Time for Stretching:

1. After warm-up, before exercise

2. After exercise, as part of cool-down

Neurophysiology of Stretching:

1. Increased neural activity and muscle relaxation

2. Reduced muscle spindle activity and stiffness

Types of Stretching:

1. Static stretching
2. Dynamic stretching
3. Ballistic stretching
4. Proprioceptive neuromuscular facilitation (PNF) stretching

Effective Flexibility Training Programme:

1. Regular stretching exercises (2-3 times per week)

2. Focus on major muscle groups and movement patterns
3. Incorporate dynamic and static stretching
4. Gradually increase duration and intensity
5. Monitor progress and adjust programme as needed