HOPE 1 Yllizabeth M.

Decena
G. Liban | Semester 1 - Quarter 2 Grade 11 - Socrates

reversed. So if you are ill or have a holiday and

FIRST SEMESTER do not train for a period of time (even as little
Core Subjects as a week) you may not be able to resume
training at the point where you left off.
– HOPE 1 –

Variance/Variation
Exercise Principles

Training must be relevant to your goals; this

Four Principles of Training
refers to the training principle of specificity.
Those interested in improving strength and
Overload power may use weight or plyometric training

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whereas someone wanting to improve their
cardiovascular fitness may use continuous,

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This training principle will cause long-term fartlek or interval training.
adaptations, enabling our bodies to work more
efficiently to cope with this higher level of
performance. Training Methods to Improve Speed,

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Strength, and Power

Frequency: Increasing the number of times

you train per week Resistance Training
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Intensity: Increasing the difficulty of the This training method improves strength, power
exercise you do. For example, running at 12 or muscular endurance. The area of fitness
km/h instead of 10 or increasing the weight developed is determined by the resistance,
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you are squatting with. repetitions, and sets performed. Resistance
training can be performed using dumbbells,
Time: Increasing the length of time that you barbells, resistance machines, pulleys, body
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are training for each session. For example, weight or equipment such as kettlebells,
cycling for 45 minutes instead of 30. resistance bands or sandbags.
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Type: Increase the difficulty of the training

you are doing. For example, progress from Plyometric Training 🏐
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walking to running.
Plyometric training is used to increase power
(strength x speed) and strength, this translates
Specificity to higher jumps and faster sprint times. It
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typically involves bounding, hopping or

This principle relates to the type of training jumping style exercises but can include
that you do. It should be specific to you and medicine ball work or box work. Plyometric
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your sport. You should train the energy system training involves an eccentric (lowering and
which you use predominantly (i.e. don’t run landing) contraction where muscles lengthen
5,000 meters in training if you’re a sprinter!) under tension (downward phase of a squat)
and the fitness and skill components most followed by a concentric contraction, where
important to your sport, for example, agility, muscles shorten under tension (upwards phase
balance or muscular endurance. of a squat).

Reversibility

Use it or lose it! Basically, if you stop training

then the improvements you have made will be

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HOPE 1 Yllizabeth M. Decena
G. Liban | Semester 1 - Quarter 2 Grade 11 - Socrates

Training Methods to Improve Circuit Training

Cardiovascular Fitness and Muscular
Endurance
This involves a series of exercises, known as
stations, being performed one after the other.
Continuous Training Typically, circuit training involves 8-10 stations
performed for a certain number of repetitions
or time. When planning a circuit, it is important
Involves low-intensity exercise for long periods
to vary the muscle group you work and think
of time without a rest or break. A performer
about the number of repetitions or time spent
normally performs continuous training for a
on each station. A circuit can be designed to
minimum of 20 minutes in their aerobic training
develop any aspect of fitness but tends to be

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zone (60-80 % of heart rate max). An example
used for general body conditioning.
continuous training workout could be a

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30-minute run at 60 % heart rate max.
Adjusting the pace or effort of the activity can
Gym Etiquette, Etiquette in Using Sport and
vary the exercise intensity, for example instead
Recreational Venues
of running at 60 % heart rate max, increase to

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70 %.
Etiquette

Fartlek Training
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Etiquette is a set of accepted social behaviors
that reflect respect for others and oneself. In
Fartlek is a Swedish word for speed play and is the gym, this means respecting the equipment,
a form of continuous training during which the other people, and yourself. Since everyone is
speed or terrain of the activity is varied so that
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there for similar goals, it’s important to follow
both aerobic and anaerobic energy systems simple and obvious rules to avoid distractions
are stressed. This could involve periods of and ensure a smooth experience for everyone.
sprinting, jogging or walking or could include
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uphill, downhill and flat running. Due to the Follow Rules & Instructions
nature of the different intensities, this type of
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training is useful for improving cardiovascular Read and respect all posted rules, signs, and
fitness, muscular endurance, speed, recovery equipment instructions. Ask for help if unsure
times and lactate threshold (the amount of how to use any equipment.
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lactate acid you can tolerate).

Sharing Equipment
Interval Training
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If you’d like to use equipment someone else is

Involves periods of exercise or work followed
on, ask to "work in." If they agree, switch use
by periods of rest. It is effective at improving
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after each set and reset the equipment to its

cardiovascular fitness, muscular endurance,
original position. Placing items like towels on
speed, recovery times and lactate threshold.
equipment doesn’t reserve it.
Typically, interval training involves a work-rest
ratio of 1-2, for example, exercising for 30
seconds, resting for one minute. The length of Allowing Others to Use Equipment
work periods and rest is dependent on your
intended outcome. If others are waiting, allow them to "work in"
between your sets. Avoid resting on equipment,
respect the 45-minute limit on cardio, and wipe
down equipment after each use.

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HOPE 1 Yllizabeth M. Decena
G. Liban | Semester 1 - Quarter 2 Grade 11 - Socrates

Clean Up & Return Gear

Wipe down and return all items like weights,

cables, and stretch cords to designated spots.
Take personal belongings with you when
finished.

Be Mindful of Exercise Areas

Avoid walking and standing in pathways, free

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weight zones, and in front of mirrors or
equipment others may need.

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Minimize Noise

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Avoid excessive talking, loud cell phone use,
grunting, and banging weights. Use cardio and
other equipment quietly and appropriately.
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Dress Appropriately
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Wear athletic clothing and shoes. Shirts are
required.
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Practice Hygiene
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Maintain good hygiene by bathing regularly,

using deodorant, washing hands after the
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restroom, and wiping down equipment. This is a

smoke-free facility.
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- END -
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