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FOUNDATIONS FOR TRAINING I
LESSON 1
REC 1040 – Sports Medicine 10
Module Description
Students apply basic training and movement
principles to health-related and performance-related
components of fitness training. Students create fitness
activities and develop a basic individual fitness plan
to achieve goals for health-related and performancerelated components.
5 Components of Physical Fitness
Cardiovascular Endurance or Aerobic
Capacity
Anaerobic Capacity
Muscular Strength
Muscular Endurance
Flexibility
 Some Programs use Active Daily Living, and Body Composition as indicators of Physical
Fitness as well
Cardiovascular Endurance or Aerobic
Capacity
The body's ability to deliver
oxygen to muscles while they
are working. Essentially, it is
the heart and lungs delivering
energy to a body in motion
without undue fatigue.
Anaerobic Capacity
Your body's capacity to run its
systems without using oxygen.
This relies on he Adenosine
Triphosphate-Creatine
Phosphate (ATP-CP) system,
and the anaerobic
glycolysis/lactic acid system
for energy.
Muscular Strength
The maximum amount of force that
a muscle can exert against some form of
resistance in a single effort.
Muscular Endurance
Is the ability of a muscle or group of muscles to
sustain repeated contractions against a
resistance for an extended period of time.
Flexibility
The capacity of a joint or muscle to
move through its full range of
motion. Flexibility is specific to a
particular movement or joints, and the
degree of flexibility can vary around
the body.
Goal of Physical Training
 To bring about long term changes and improvements in the
body’s functioning (Fahey, et al., 2003)
 In every day language, this means to provide a stress which is
greater than what one regularly encounters during everyday
life.
 Physical Training will improve one or more of the 5
Components of Physical Fitness.
 Physical Training provides both health-related benefits as well
as performance-related benefits
Training Load
Employing a training load or exercise stress of
sufficient intensity, duration, and frequency to
produce a noticeable or measurable training effect,
will force your body to adapt to the demands placed
upon it, and have positive effects on health and
performance.
Moderate Physical Activity or Exertion
(LOAD)
Moderate Physical Activity or Exertion has 5 major physiological effects on the body which will improve
health and performance:
1) Increases respiration (breathing rate)
to help rid body of carbon dioxide that is produced in muscles
(through expiration), and to bring in fresh oxygen for working
muscles (through inspiration)
2) Increases heart rate
to help pump blood carrying oxygen towards muscle tissues
quicker, and to bring deoxygenated blood (full of carbon
dioxide, low on oxygen), away from the muscle tissues and
back to the lungs, for removal from body/expiration.
Moderate Physical Activity or Exertion
(LOAD)
3) Increases Stroke Volume
The heart also builds up the ability to pump more blood volume with
each beat
Therefore, in future moderate activity, the heart does not have to
beat as fast to meet the cells demand for oxygen.
Therefore, over time, the immediate short term gains will translate
into long term changes and physical improvements. In this case, a
decrease in resting heart rate will occur.
Moderate Physical Activity or Exertion
(LOAD)
4) Increases size of muscle fibers (Hypertrophy)
Thickening of myofibrils within the muscle fibres occurs during strength
training, when more actin and myosin filaments are laid down. Training
does not create NEW muscle fibres. Rather, they just increase in size and
strength.
Moderate Physical Activity or Exertion
(LOAD)
5) Increased tolerance to Lactic Acid
During muscular endurance training,
muscles have improved tolerance to
lactic acid build up and enhanced
ability to use oxygen
Training Effect
 A training effect is defined as the physiological changes leading
to increased functional capacity resulting from participation in
vigorous and/or regular activity.
 These training effects translate into health and performance
benefits of exercise.
The Level of Adaptability
The human body is very adaptable.
The greater the demand made on the body, the more it
adjusts and adapts to meet the demands, regardless of
the starting point.
In fact, the lower the starting point, the easier it is to see
improvements.
The higher the starting point, the harder it is to see
significant improvements.
The Principles of Training
Includes:
The 4 variables of F.I.T.T. Formula (Lesson 1)
The 4 basic Principles of Conditioning (Lesson 2)
F.I.T.T. Formula
F – Frequency
I – Intensity
T – Time
T - Type
Frequency
 Will depend on the intensity and the duration of
each exercise session as well as the participant’s
ability to commit time to exercise.
 Three to five times per week is optimal for the
maintenance and improvement of fitness.
 If less than this, improvements will be achieved at a
slower rate, and participants must be realistic with
their expectation of subsequent changes.
Frequency
 Ideally, an exercise day should be followed by a rest day, particularly for
beginners.
 Who can reduce the number of rest days in their training?
Those who have achieved an adequate or high level of fitness
Those who are undertaking shorter exercise sessions with lower intensity
Those who are cross training and varying the type of impact and
biomechanical stressors
Frequency
 Split Routines
 Different muscle groups are worked on different days
 This allows more advanced or intense training, while still giving some
groups rest
 For example: someone may do a 2 day split:
 Upper Body: Monday, Wednesday, Friday
 Lower Body: Thursday, Thursday, Saturday
 Rest: Sunday
Intensity
 This is the most important factor for achieving training effects.
 Refers to how vigorous the workout is or how hard an individual must
work.
 Overloading a system is essential for cardiovascular endurance training
or to change muscular strength.
 On the other hand, too much exertion will increase the risk of injury and
influence the participant’s adherence rate.
Intensity
 When determining the most appropriate level of intensity, the
following information should be considered along with heart rate:
Participant’s age
The exercise goals
Their health status
The present environmental conditions
Their current fitness level
Intensity
 Methods for Monitoring Level of Intensity:
Target Heart Rate Range
Karnoven’s Target Heart Rate
Rating of Perceived Exertion
Dyspnea Scale
Talk Test
Target Heart Rate Range
 The Canadian Physical Activity, Fitness and Lifestyle Appraisal
(CPAFLA) suggests a target heart rate zone based on the following
formula:
220 – age = (age predicted maximum heart rate)
Lower limit = 60% x age predicted maximum heart rate
Upper limit = 90% x age predicted maximum heart rate
 Divide the numbers by 6 to get a 10 second pulse
Karnoven’s Target Heart Rate
 This formula calculates a percentage of heart rate reserve which is
the difference between resting heart rate and the maximal heart
rate.
HR Reserve (HRR) = maximum HR – resting HR
 In summary, it looks like the following:
Target HR = % Intensity x HRR + Resting HR
Rating of Perceived Exertion
 Determined using the Borg Scale (by G.A. Borg, a Swedish
Psychologist)
 Uses the numbers 1-10 to describe the effort the participants
perceive they are doing as a result of the activity.
 Borg’s original research demonstrated that RPE correlates highly
with heart rate, respiration rate, oxygen consumption rate, and the
level of blood lactate.
Rating of Perceived Exertion
0. None
7. Hard
1. Very, very slight
8. Very Hard
2. Very slight
9. Very Severe (Almost
Maximum)
3. Slight
4. Fairly light, moderate
5. Somewhat severe
6. Severe
10.Maximum
Dyspnea Scale
 Dyspnea refers to shortness of breath, or more technically speaking,
labored breathing
 The following scale is often used with individuals who have asthma or
those who feel limited because of breathlessness
1. Mild – noticeable to participant but not leader/observer
2. Some difficulty – noticeable to the leader/observer
3. Moderate difficulty – participant can still continue
4. Severe difficulty – participant cannot continue
Talk Test
 During some activities, participant should be able to speak comfortably.
 If participants are gasping or demonstrate signs of shortness of breath, they
should reduce their exercise intensity.
 When used with another measure of intensity (such as THR), it can be
effective for most individuals to monitor intensity during recreational
activities.
 This test is a personal self-monitoring exercise where participant simply
assesses their ability to maintain a conversation with another participant, or
the leader/observer. If it becomes too difficult to maintain conversation,
reduce intensity.
Other ways to measure intensity:
 Pedometers
 Measure the amount of exercise done by
the distance traveled
 Provide immediate feedback to the user
 Heart Rate Monitors
 Offer an easy way to measure heart rate
 Can be expensive to purchase
Time
 Time, or duration of activity is directly
related to the intensity, and dependent
upon the health-related component of
fitness which the individual is conditioning.
 For the apparently healthy person,
exercise should be of moderate intensity
and continuous for at least 15 minutes.
Time
 Individuals who desire more intense
workouts may choose alternating
periods of high and low intensity
(interval training).
 Keep in mind that “Too much too
soon” can bring about stress related
injuries and may result in your
participants de-motivation to
continue.
Focusing on just the first 3 letters…
F
Stretching farther
Stretching more often
Running faster
Running a longer distance
Running five days per week instead of three
Increasing number of sets
Making the heart beat faster
Increasing the number of repetitions
Increasing amount of weight lifted
Increasing the pace of your run
Holding the stretch longer
Lifting weight three days a week instead of two
Playing two games of racquetball instead of one
Playing tennis five days a week instead of three
I
T
Type
 The type, or mode of activity depends
upon personal fitness preference, skills,
and needs.
 Table 11-3 classifies sport and physical
activities as high, medium or low in
terms of their ability to develop each of
the 5 components of fitness.
Table 11-3
Fitness Component
and/or Health
Benefit
Cardiovascular
Endurance
Variables
Frequency (F)
3-5 times a week
Muscular Strength
alternate days 3
times per week
Muscular
Endurance
alternate days 3
times per week
Flexibility
Intensity (I)
Time (T)
moderate to
minimum of 15
minutes
vigorous intensity
(60-85% of
maximum heart
rate)
high resistance (sets
to maximum
capability)
3 sets of 10-20
repetitions
Type (T)
continuous motion
of large muscle
groups such as
running, cycling,
cross country skiing
free weights,
universal gym
machines, tubing,
body weight
slow and controlled 20-30 seconds per
movement
movement
Anaerobic
Capacity
alternate days 2-3
times per week
Active Daily
Living/Health
daily
90% of maximum
heart rate
gardening, walking,
bowling, etc
Safe (S) Unsafe
(U)
I will exercise hard every day for 2-3 hours
I will begin exercising 3 days a week but next week I will
increase to 4 days a week
I will exercise 30-60 minutes a day, three days a week
I will increase my load using the F.I.T.T. Principle
I will use weights that I can hardly lift so that I have maximal
strength benefits
I will always do a proper cool down and stretch but a warm
up isn’t necessary for a 30 minute workout routine