...SPST1004 Differences among Strength Training, Endurance Training and Power Training Due Date: 28/10/2014 Dr. Kerry Dollaway The University Of Trinidad And Tobago REFERENCES * Cadore, E. L., Pinto, R. S., Bottaro, M., & Izquierdo, M. (2014). Strength and endurance training prescription in healthy and frail elderly. Aging & Disease, 5(3), 183-195. doi:10.14336/AD.2014.0500183 * http://www.livestrong.com/article/115549-define-strength-power-muscular-endurance/ * Documentation of strength training for research purposes after ACL reconstruction Jesper Augustsson * Seiler, S. (2010). What is best practice for training intensity and duration distribution in endurance athletes? International Journal of Sports Physiology & Performance, 5(3), 276-291. * Stavric, V. A., & McNair, P. J. (2012). Optimizing muscle power after stroke: A cross-sectional study. Journal of NeuroEngineering & Rehabilitation (JNER), 9(1), 67-74. * Brzycki, M. (1998). Strength training: What approach? Coach & Athletic Director, 68(4), 32. * Exercise improves capillarization of muscles in diabetics.(2008). Motion-Sport in Finland, 2008(1), 50-50. * Edler, J. R., Wassink, M. L., Kahanov, L., & Eberman, L. E. (2014). Ultra endurance athletes at-risk. International Journal of Athletic Therapy & Training, 19(4), 10-13. * Edler, J. R., Wassink, M. L., Kahanov, L., & Eberman, L. E. (2014). Ultra endurance athletes at-risk. International Journal of...
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...physical. Although each area is important to your total health and well being, in this text we will only emphasize the physical characteristics of total health. However, since no single area can stand fully separated from the rest, we will discover how small parts of each area are inevitably intertwined with each other. When defining physical fitness, two terms are commonly used: health related fitness, and athletic performance related fitness (also referred to as motor, or skill fitness). The components of these two types are as follows: Health related fitness • Cardiovascular endurance • Muscular strength • Muscular endurance • Muscle and joint flexibility • Body composition (lean mass vs. fat mass) Athletic Performance Related Fitness (motor or skill fitness) • Cardiovascular endurance • Muscular strength • Muscular endurance • Muscle and joint flexibility • Body composition • Coordination • Speed • Agility • Power • Balance • Reaction time • Neurological efficiency Although the five components of health fitness are included in athletic fitness, the additional athletic components are not necessary for total health fitness. However, those who desire to compete athletically will find it essential to go beyond health fitness. Developing the additional athletic fitness components of power, speed, agility, coordination, balance and neurological efficiency...
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...running, there are also many other factors. These three factors that contribute to an efficient running are; cardiorespiratory endurance, muscular endurance, and sprint or explosive power. Cardiorespiratory endurance can be defined as the ability of the heart and lungs to absorb, transport, and use oxygen in the body during strenuous or intense exercise. Muscle endurance, on the other hand, is the strength of the human body to continuously use muscular strength while enduring repeated contractions for a long period of time. Explosive power is the capability of the body muscle to contract and develop over a short period of time to release energy. Cardiorespiratory endurance, the ability to absorb, transport and utilize oxygen in the body is the final factor that can increase the performance of the more run. Cardiorespiratory endurance exercise such as aerobics should be initiated for every more run if he or she is to be successful. These exercises increase endurance by increasing the lungs volume and strengthening the heart muscles. Cardiorespiratory endurance training enhances the capability and efficiency of the body to absorb and transport oxygen to the body muscles. This allows the muscle to work for long duration without fatigue thereby improving the performance of the more run. Cardiorespiratory endurance, when enforced with physical exercise, is attributed to increase the dense capillarity network in the lungs and other body muscles which increases oxygen...
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...that good cardio endurance is the key to passing and scoring well on all APFT events. If you can control your breathing, then your muscles will be able to process oxygen better. Next, I work on muscular strength and endurance, then I would focus on flexibility. For cardio, we would run 5-8 miles at a moderate (8 mile/min) pace. On Fridays I would do release runs to increase unit morale. Also, sprints/running combined events do help with cardio endurance. Honestly ability group runs would be the best exercise to help improve the 2 mile run. I would conduct circuit training with a variety of upper and lower body exercises to increase muscular strength and endurance. Before and after each exercise, I would implement intense stretching so that their muscles are fully stretched to increase their flexibility for better run results and to become stronger as a team. **The two best components or physical fitness for my unit to work on would be cardio respiratory endurance and muscular endurance. We are a light reconnaissance unit. The result of this is that we have many first time deployers going to conduct dismounted operations in the mountains. I would put the major emphasis on cardio respiratory endurance with lesser emphasis on muscular endurance. I would conduct cardio respiratory endurance at a minimum of three times a week with activities such as running, swimming, road marching, and hiking up some of our local mountains. I would then conduct muscular endurance activities twice...
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...that good cardio endurance is the key to passing and scoring well on all APFT events. If you can control your breathing, then your muscles will be able to process oxygen better. Next, I work on muscular strength and endurance, then I would focus on flexibility. For cardio, we would run 5-8 miles at a moderate (8 mile/min) pace. On Fridays I would do release runs to increase unit morale. Also, sprints/running combined events do help with cardio endurance. Honestly ability group runs would be the best exercise to help improve the 2 mile run. I would conduct circuit training with a variety of upper and lower body exercises to increase muscular strength and endurance. Before and after each exercise, I would implement intense stretching so that their muscles are fully stretched to increase their flexibility for better run results and to become stronger as a team. **The two best components or physical fitness for my unit to work on would be cardio respiratory endurance and muscular endurance. We are a light reconnaissance unit. The result of this is that we have many first time deployers going to conduct dismounted operations in the mountains. I would put the major emphasis on cardio respiratory endurance with lesser emphasis on muscular endurance. I would conduct cardio respiratory endurance at a minimum of three times a week with activities such as running, swimming, road marching, and hiking up some of our local mountains. I would then conduct muscular endurance activities twice...
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...Personal Exercise Plan Personal Exercise Plan Alex Etim Alex Etim Personal Profile Name: Alex Etim Date of Birth: 09/01/1997 Weight: 75kg Height: 5’’8 Medical Info: None Past Injuries: Torn tendon in left foot and tight quads Sporting History: Football and Basketball clubs from 2007 PAR – Q Every day many people are getting involved in physical activity and due to wrong or inefficient preparation they are injured and are/or left mentally scarred. A PAR-Q is designed to keep you safe and to let your gym or trainer know any physical or mental illness that could hinder different activities and an instructor would like to know them. Do you have a bone or joint problem such as arthritis, which has been aggravated by exercise or might be made worse with exercise? | Yes / No | To your knowledge, do you have high blood pressure? | Yes / No | To your knowledge, do you have low blood pressure? | Yes / No | Do you have Diabetes mellitus or any other metabolic disorder? | Yes / No | Has your doctor ever said that you have raised cholesterol (serum level above 6.2mmol/L)? | Yes / No | Do you have or ever suffered a heart condition? | Yes / No | Have you ever felt pain in your chest when you do physical exercise? | Yes / No | Is your doctor currently prescribing you drugs or medication? | Yes / No | Have you ever suffered from shortness of breath at rest or with mild exercise? | Yes / No | Is there any history of Coronary...
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...Personal Exercise Plan Personal Exercise Plan Alex Etim Alex Etim Personal Profile Name: Alex Etim Date of Birth: 09/01/1997 Weight: 75kg Height: 5’’8 Medical Info: None Past Injuries: Torn tendon in left foot and tight quads Sporting History: Football and Basketball clubs from 2007 PAR – Q Every day many people are getting involved in physical activity and due to wrong or inefficient preparation they are injured and are/or left mentally scarred. A PAR-Q is designed to keep you safe and to let your gym or trainer know any physical or mental illness that could hinder different activities and an instructor would like to know them. Do you have a bone or joint problem such as arthritis, which has been aggravated by exercise or might be made worse with exercise? | Yes / No | To your knowledge, do you have high blood pressure? | Yes / No | To your knowledge, do you have low blood pressure? | Yes / No | Do you have Diabetes mellitus or any other metabolic disorder? | Yes / No | Has your doctor ever said that you have raised cholesterol (serum level above 6.2mmol/L)? | Yes / No | Do you have or ever suffered a heart condition? | Yes / No | Have you ever felt pain in your chest when you do physical exercise? | Yes / No | Is your doctor currently prescribing you drugs or medication? | Yes / No | Have you ever suffered from shortness of breath at rest or with mild exercise? | Yes / No | Is there any history of Coronary...
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...chronic illness YES/NO 2. Recent surgery e.g. within the last 12 months YES/NO RESPIRATORY PROBLEMS Do you have or have you had any of these conditions, if you are not sure check with your doctor 1. Have you a history of breathing problems e.g. Asthma YES/NO OTHER CONCERNS 1. Do you have difficulty with regular exercise? YES/NO 2. Do you have a muscle or joint disorder? YES/NO 3. Do you suffer from diabetes YES/NO EXERCISE HISTORY Select and tick the line which best describes how active you are 1. I have never been active in sports or exercise 2. I used to play sports and take exercise but not now 3. I am quite active as I play but do not train I take aerobic (CV) exercise regularly I lift weights regularly Print Name ___________________________ Signature _______________________ SPORT_______________________________ ASSESS THE AIMS AND REASONS FOR TAKING PART IN YOUR PERSONAL EXERCISE PROGRAMME (PEP) The aims/reasons for taking part in my Personal Exercise Programme are to: Improve my: 1. Cardiovascular Fitness 2. Muscular Endurance 3. Muscular Strength 4. Flexibility 5. Body Composition These can all help to enhance my performance and help me to win in my sport Other reasons are to: Reduce stress...
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...Physical fitness and wellness is far more reasonable than generally perceived. It helps individuals to look, feel and do their best. Obtaining and sustaining physical fitness is a result of many things but a few are physical activity, proper diet, along with proper rest for physical recovery. If you really want to measure the overall fitness of a person you have to take into consideration the five components of physical fitness. For an average person, workout should be based on the five major health related fitness factors: Cardiovascular Fitness, Body Composition, Flexibility, and Muscular strength and endurance. Cardiovascular Fitness is the ability of the circulatory system or the heart and blood vessels to supply oxygen to working muscles during exercise. Cardiovascular fitness, also known as cardiorespiratory endurance, is an expression that is used to describe a unique form of muscular endurance. In other words, it describes the importance in which the lungs, heart, and vascular system work in order to provide oxygen to the working muscles of the body, so that the effort of the muscle can be maintained. Obviously, there are many factors that can affect cardiovascular fitness including heart rate, stroke volume, and the capability of the muscle cells to take up oxygen out of the blood. There are many benefits of cardiovascular fitness the first being that it strengthens both the heart muscle and the muscles involved in breathing. With this are...
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...their sports achievement . In order to achieve best results in sports , a systematic and regular training is necessary with the help of special rehabilitation treatment , use of extra training , extra competitions, assessment of performance , special nutrition and psychological training etc. So, we can say that Sports Training is a systematic and regular process which is generally used for long duration to get the highest performance in sports . PRINCIPLES OF SPORTS TRAINING Sports training is a systematic process of preparing sportspersons for higher performance in sports . The whole process of training can be successful with the help of Sports Medicine , Sports Psychology , Sports Bio-mechanics , Sports Sociology , Exercise Physiology etc. The Important PRINCIPLES OF SPORTS TRAINING are described below for the proper formulation of the training process :- 1) The Principle of general and specific preparation:- General preparation serves as the base of specific preparation . As a matter of fact , the performance will be better if the base is better . General preparation increases the functional capacity of all the body systems and specific preparation is then further required to improve those systems and organs on which the performance of the sportspersons directly depends . 2) The Principle of Specificity :- This principle states that exercising or training a...
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...U.S. ARMY SERGEANTS MAJOR ACADEMY (FSC) P661 1 June 06 MONITOR UNIT AND INDIVIDUAL FITNESS TRAINING PROGRAMS PRERESIDENT TRAINING SUPPORT PACKAGE THIS PAGE LEFT BLANK INTENTIONALLY PRERESIDENT TRAINING SUPPORT PACKAGE (TSP) TSP Number / Title Effective Date Supersedes TSP(s) / Lesson(s) TSP Users Proponent Improvement Comments P661 / MONITOR UNIT AND INDIVIDUAL FITNESS TRAINING PROGRAMS 01 Jun 2006 P661, Monitor unit and individual fitness training programs, Jun 05 521-SQIM (DL), First Sergeant Course The proponent for this document is the Sergeants Major Academy. Users are invited to send comments and suggested improvements on DA Form 2028, Recommended Changes to Publications and Blank Forms. Completed forms, or equivalent response, will be mailed or attached to electronic e-mail and transmitted to: COMDT USASMA ATTN ATSS DCF BLDG 11291 BIGGS FIELD FORT BLISS TX 79918-8002 Telephone (Comm) (915) 568-8875 Telephone (DSN) 978-8875 E-mail: atss-dcd@bliss.army.mil Security Clearance / Access Foreign Disclosure Restrictions Unclassified FD5. This product/publication has been reviewed by the product developers in coordination with the USASMA foreign disclosure authority. This product is releasable to students from all requesting foreign countries without restrictions. 1 PREFACE Purpose This Training Support Package provides the student with a standardized lesson plan for presenting instruction for: Task Number Task Title 071-990-0007...
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...Cardiovascular endurance refers literally to your hearts strength. You can improve cardiovascular endurance urance by doing 15 minutes of exercise in your target heart weight three times a week. Some of the exercise you can do include jogging, push ups and skipping rope. Muscular strength is the amount of force a muscle can exert in a single contraction. use bench pressing for increasing muscular strength in the chest, triceps and shoulders. you can do shoulder shrugs to increase muscular strength in back, biceps and abs. do squats for increasing muscular strength in your legs. Muscular endurance is the ability of a muscle to do continuous work over a long period of time. good ways to improve muscle endurance are running , playing sports and cycling. Flexibility is the length of an eccentric motion that a muscle can preform. The best way of improving flexibility is by stretching each muscle group before exercising. Body composition is the percentages of fat, bone, water, and muscle in the human body. Some ways of improve body composition are pushing with an upper focus, pushing with the leg press and leg curls. 6 skill related factors of fitness 1. Agility: The ability to rapidly and accurately change the direction of the whole body in space. 2. Balance: The ability to maintain equilibrium while stationary or moving. 3. Coordination: The ability to use the senses and body parts in order to perform motor tasks...
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...Shoulder Flexibility 8cm Above Average Cardiovascular Fitness Also called aerobic fitness, it is a measure of the heart’s ability to pump oxygen-rich blood to the working muscles during exercise, and its ability to take up and use oxygen to produce energy needed to continue exercising. Although I am satisfied with my personal fitness status, I always feel as if I could improve. Throughout high school, I was actively involved in several sports including basketball, volleyball, badminton, and track. With constant activity, I was always getting a workout to keep up my fitness level. However, when I completed high school and moved on to university, I found it very difficult to find the time to participate in physical activity. Living on my own for the first time brought many challenges including time management, which forced me to rearrange my priorities, pushing things such as working out to the bottom of the list below studying, social interaction, cooking, cleaning, etc. However, I rated very well in the Cooper’s 12 minute run test so I am pleased with my current level of cardiovascular fitness. Strategies to improve this level of fitness could include better time management skills allowing me to schedule in more hours per week devoted to physical activity. F - I would like to do 5 exercise sessions per week (preferably Sunday to Thursday) I – I would like to train at 75%...
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...Introduction Mogul skiing is a fairly new sport that emerged as part of freestyle skiing back in the 1960’s and 70’s (Appelbe, 2010). Moguls are the bumps that are formed when skiers push down the snow as they ski downhill. The formation of moguls happens naturally with time on a frequently used slope. This unstable terrain was challenging to many and soon became a course to run on the slopes. In 1966, the first freestyle event took place in Attitash, New Hampshire but was not yet recognized as a sport. Later, however, the Canadian Freestyles Skiers Association was formed and mogul skiing was recognized by The International Ski Federation. Freestyle skiing was originally broken up into three distinct disciplines which were aerials, ski cross, and moguls. Moguls and aerials became Olympic sports in the early 1990’s, and ski cross became an Olympic sport for the first time at the 2010 Games (Appelbe, 2010). The mogul skiing event is a downhill event where the goal of the skier is to finish the run as fast as possible while maintaining control through a very unstable terrain filled with moguls and they also need to execute tricks and turns to impress the judges. The moguls measure approximately four feet tall and are approximately 3.5 meters apart, the slope also has two small jumps known as “kickers” due to the steep take off. Each mogul slope whether natural or man-made is different so the terrain is never exactly the same. There are several competition events for mogul...
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...Lifetime Fitness/Well – PEFT 101 CFW February 19, 2012 Good flexibility is extremely important in a good exercise program. According to the American College of Sports Medicine (2003, p. 10) “flexibility is the ability to bend joints and stretch muscles through a full range of motion”. During the first week of PEFT, the class performed the Sit and Reach flexibility test. This test measures the flexibility of the lower back and the hamstrings. My stretching reached 4 inches on this test, which equates to an excellent rating. According to the American College of Sports Medicine (2003) performing regular stretching exercises such as touching the toes and holding the stretch for a minimum of 10 seconds will improve flexibility. Having good flexibility will allow for less injuries and faster recoveries from strenuous work-outs. Grip strength measures overall body strength. This was also measured during the first week of class and my rating was superior with a score of 43 kgs. in my dominant hand. According to Professor Renaud, “a healthy adult should perform 1 set of 8-12 reps on 8-10 machines”. Those numbers can vary depending upon the reference. According to Incledon (2005) a healthy adult performing a moderate workout should do 3-4 sets of 8-10 reps on a variety of at least 5 machines or free weights. Muscular strength and endurance are important in everyday life because it not only makes you look better, but you simply feel better knowing you are improving and...
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