Physical Fitness Overview 1st Assessment

A - Z of Terms
 A
 B-E
 F-L
 M-P
 R-T
Module 1: Exercise Physiology
 Muscle Structure and Function
 Skeletal Muscles
 Cardiac Muscles
 Smooth Muscles
 Principles of Physical Training
 Improving Performance
 Customizing Training
 Measuring Heart Rate
 Energy Systems & Biochemistry
 Physical Training Methods
 Sprint & Interval Training
 Running Methods
 Conditioning & Deconditioning
 Progress and Recovery
 Module 2: Cardiovascular Training
 Cardiovascular Exercise
 Measuring Exercise
 Cardiovascular Fitness
 Aerobic and Anaerobic Exercise
 Measuring Intensity
 Workout Capacity
 Workouts & Aerobic Activities
 Energy Expenditure
 Different Activities
 Various Intensity Exercises
 Stairs or Treadmill?
 Exercise & Recovery
 Running Fitness
 Progressive Running
 Strength and Endurance
 Tempo & Aerobic Training
 Introducing Hills & Sprints
 Hills Sprints & Reps
 Acceleration & Surge
 Module 3: Running Safely
 Running Gear
 Introduction to Running Gear
 Footwear and Pronation
 Shoe Technology
 Know Your Feet
 Other Running Gear
 Running Mechanics
 Guide to Running Surfaces
 Warming Up and Cooling Down
 Posture and Positioning
 Common Running Injuries
 Distance Building
 Building Speed and Distance
 Interval and Cross Training
 Coping with Weather Conditions
 Module 4: Swimming for Fitness
 Open – Water Swimming
 Introduction to Swimming
 Swimming Gear
 Training in Water
 Pool Swimming
 Swimming Pool Gear
 Pool Interval Training
 Pool Swimming – Energy
 Pool Swim Workouts
 General Fitness
 Improving Stroke Skills
 Stroke Mechanics
 Arm Work
 Drills & Injury Prevention
Module 5: Strength Training
 Strength Training Terms
 Introduction to Strength Training
 FITT Principle
 FITT Techniques
 Muscular balance
 Introduction to Muscular Balance
 Weight and Exercises
 Periodization & Lifting
 Body Management
 Diet and Exercise
 Introduction to Diet and Exercise
 Fat and Metabolism
 Nutrition
 A - Z of Terms

Aerobic - A process of producing energy that requires oxygen.

Aerobic Capacity - The total or maximal amount of aerobic work that can be
done by an individual.
Aerobic Metabolism - Most of the energy needed to support exercise that goes
beyond 3 minutes is provided by aerobic or oxidative energy metabolism. In
other words oxygen is required to produce energy.
Agility - The ability of an individual to change physical position with speed
and accuracy.
Anaerobic Capacity - The total or maximal amount of anaerobic work that
can be done by an individual.
Anaerobic Metabolism - A type of energy metabolism that does not require
oxygen.
Anaerobic Threshold - Transition point when aerobic metabolism can no
longer meet the energetic demands and energy from sources independent of
oxygen are required. This is also the work rate at which blood lactate
concentrations start to increase during graded exercise.
Anaerobic - A process of producing energy that does not require the presence
of oxygen.
ATP - Energy released from food stored in the muscle.
Anaerobic Glycolysis - A process of breaking down glycogen stores without
oxygen. Lactate (lactic acid) is the by-product of this process.
 B-E

Balance - The ability of an individual to maintain equilibrium when stationary

or while moving.
Cardiovascular Fitness - Ability of the heart, lung and blood vessels to
transport oxygen and to remove waste products from the exercising muscle.
Concentric Contraction - Shortening of the muscle as it develops tension.
This type of exercise is sometimes known as “positive exercise”.
Coordination - Ability to use the senses, such as sight, along with the
functioning of a set of muscle groups to complete an activity accurately. For
example: hand-eye coordination during rifle shooting.
Dynamic Exercise - Alternate contraction and relaxation of a skeletal muscle
or muscles causing partial or complete range of movement through a joint.
Eccentric Contraction - Involves the lengthening of a muscle as it develops
tension and is also known as “negative exercise”. Eccentric contractions are
used when resisting gravity as is the case in walking down hill or down stairs.
Electro Cardiogram (ECG) - A medical device that can show the electrical
activity of the heart.
Ergometer - An instrument used to measure work and power. Ergometry is a
measurement of work and power during exercise.
Exercise - Planned, structured, and repetitive movements performed to
improve or maintain components of physical fitness. The components include
cardio vascular fitness, muscle strength and endurance, flexibility and body
composition.
 F-L

Flexibility - Controlled range of motion of a specific joint. The range is a

function of elasticity of the tendons, ligaments, and surrounding soft tissue.
Control is a function of strength at each degree of motion, especially at the end
ranges.
Glycogen - A form of carbohydrates that is stored in the liver and in muscles
for energy.
Glycolysis - Breaking down of simple sugars into simpler compounds (chiefly
pyruvate and lactate) for energy. This process is anaerobic.
Glycolytic - Pertaining to or promoting glycolysis.
Heart Rate - The total number of heart beats per minute.
Interval Training - Very intense exercise bouts are alternated with rest or
periods of low intensity exercise. Exercise during intervals is typically
anaerobic.
Isokinetic - Occurs following the contraction of a muscle or muscle group
which results in joint movement at a constant angular velocity. For example,
the arm stroke during freestyle swimming.
Isometric (Static) - Occurs when the muscle contracts without shortening or
lengthening; tension is developed but no muscular work is performed; energy
is lost as heat. There is no joint movement during this type of exercise.
Isotonic (Dynamic) - Isotonic movement occurs when the muscle contracts
and maintains constant tension by lengthening or shortening.
Lactic Acid (lactate) - A byproduct of anaerobic metabolism. Lactic acid
causes muscular pain and is broken down by the liver.
Ligament - A band of fibrous tissue that connects bone to bone or bone to
cartilage, so to strengthen joints.
 M-P

Maximal Oxygen Uptake - A measure of aerobic fitness: the maximal rate of

oxygen uptake, and therefore aerobic energy utilization during exercise.
Typically expressed as liters per minute or milliliters per kilogram (kg) body
weight per minute (ml/ min/kg).
MET - A unit used to estimate the metabolic cost of physical activity. One
MET is the energy used by an individual at rest. This is equivalent to 3.5 ml of
oxygen consumed per kg body weight per minute.
Myoglobin - An iron containing muscle protein that is responsible for the
reddish color of various muscle fiber types.
Metabolism - All physical and chemical processes that maintain life.
Minute Ventilation - The volume of air breathed per minute by an individual
at rest or during physical activity.
Muscular Endurance - Ability of a muscle or muscle group to contract at a
submaximal force, usually against 50% to 60% of maximal resistance, over a
period of time. Measured as the number of repetitions completed.
Muscular Strength - The maximal force or tension that can be generated by a
muscle or muscle group.
Physical Activity - Any form of movement by skeletal muscles that results in
energy expenditure.
Physical Fitness - The ability of an individual to perform physical activity.
Plyometrics - Also known as explosive jump training. Muscles are rapidly
stretched prior to contraction. Examples include standing jumps, multiple
jumps, etc.
Power - The ability of a muscle to quickly generate force over a very short
period of time. Examples include sprint starts, vertical jumps, kicks and
throwing a punch.
 R-T
Rate of Exertion - Measured using the Borg Category RPE Scale. As exercise
intensity increases, the RPE increases and in general it is closely associated
with physiological measures such as heart rate and oxygen consumption.
Reaction Time - The time taken by an individual between receiving a signal
and reacting to it.
Respiratory Exchange Ratio - The ratio of carbon dioxide produced to
oxygen consumed. An indication of the primary energy source used during
exercise.
Speed - The ability of an individual to perform a movement in a short period
of time.
Strength - The ability of a muscle to contract against resistance and provide
control throughout the full range of motion.
Stroke Volume - The volume of blood pumped from the heart with each beat.
Tendon - A fibrous cord in which the fibers of a muscle end and by which the
muscle is attached to a bone or other structure.
Tidal Volume - The volume of air moved during one breathing cycle while
inhaling or exhaling.
Tempo pace - The lactate threshold pace, or the maximum speed one can run
for about an hour. It could be anywhere from a 10k race pace to a half-
marathon pace, involving 85-90% of your maximum heart rate.
Module 1: Exercise Physiology
 Muscle Structure and function

The three major types of muscle within the body are:

 Skeletal
 Cardiac
 Smooth

Skeletal Muscles

Generally skeletal muscle can be characterized into three main types:

 Slow Twitch Oxidative - (Type I)

 Fast Twitch Oxidative-Glycolytic (Type II A)
 Fast Twitch Glycolytic (Type II B)
Physical training can lead to changes in the characteristics of the fibers.
For example, endurance training would lead to changes in the Type IIA fiber
such that they take on more characteristics of the Type I, or slow twitch fiber.

Cardiac Muscles

Cardiac muscles pump blood into the vessels of the circulatory system.
Cardiac muscle fibers are shorter than skeletal muscle fibers and usually
contain only one nucleus, which is located in the central region of the cell.
They possess many mitochondria and myoglobin, as ATP is produced
primarily through aerobic metabolism.

Cardiac muscle fiber cells are extensively branched and are connected to one
another at their ends by intercalated discs that allow the muscle cells to
contract in a wave-like pattern so that the heart can work as a pump.
 Smooth Muscles

Smooth muscle is present in:

 The walls of hollow organs

 The walls of passageways
 The tracts of the respiratory, urinary & reproductive system

Smooth muscle is present in the eyes, where it functions to change the size of
the iris and alter the shape of the lens and in the skin where it causes hair to
stand erect in response to cold temperature or fear.
Similar to skeletal and cardiac muscle cells, smooth muscle can increase in
size. Unlike other muscle, smooth muscle can also divide to produce more
cells, a process called hyperplasia.
 Principles of Physical Training

Improving Performance

People take up physical training for a wide variety of reasons. They may wish
to improve their performance in a specific sport, suffer from physical health
problems or wish to improve their lifestyle.
While the reasons can vary, the ultimate goal of any training program is the
same - to improve performance.
However, many people waste their time while performing physical activity.
This occurs because they lack an understanding of the correct way to perform
exercise.

According to this principle, exercise must be done at a higher level than usual
to bring results.
Once the body has adapted to the higher level of exercise, it will function more
effectively and efficiently. The overload can be obtained in various
combinations such as :
 Increasing intensity duration and frequency (cardio)
 Increasing resistance and repetitions (strength training)

If you wish to improve your performance in a specific discipline, it is

important to pay close attention to that discipline in your training. For example
running will increase physical fitness but it will not increase swimming
performance and vice versa. Thus, it is important to train muscles involved in a
specific type of exercise to realize greater performance benefits.
 Customizing Training

Responses to a particular training program can vary from one individual to

another. Exercise programs should be individualized to meet the training
requirements and capacity of each person.

All four aspects of the FITT (Frequency, Intensity, Time, Type) principle
must be included to achieve the most benefit from your training program. To
adhere to the FITT principle people should:
 Perform some sort of physical activity four times a week
 Use a mix of cardiovascular and strength building exercises in your routine
 Keep your heart rate high when performing cardiovascular exercises
 Exercise for no less than an hour for each session

Intensity is the rate at which exercise is performed. A quick and easy method
for measuring the intensity a workout is by measuring the heart rate and
checking to see it is within the target training zone.
 Measuring Heart Rate

To maintain aerobic conditioning, exercise should be performed at a heart

rate between 70% and 90% of the Max HR. The target training heart rate can
be calculated as follows:

Max HR in beats per minute = 220 minus individual age.

Max HR = 220 - 17 = 203 bpm

Lower Target HR 1= 0.7 X 203 = 142 bpm
Upper Target HR 2= 0.9 X 203 = 182 bpm

It is important to note that maximal heart rates tend to be lower during

swimming and arm exercises. For these activities 13 should be subtracted
from the Max HR, to obtain the training heart rate.

Max HR = 220 - 13 = 207 bpm

Lower Target HR = 0.7 X 207 = 145 bpm
Upper Target HR = 0.9 X 207 = 186 bpm

1
Lower Target HR – heart rate should not go below this number
2
Upper Target HR - heart rate should not go above this number
 Energy Systems & Biochemistry

Before describing the methods used for physical training, it is important to

understand the three systems that provide energy to the exercising muscle. All
three systems are important.
Depending on the activity, there may be a greater reliance on one system over
the others. Weightlifting and running use very different energy systems.

ATP-CP System

ATP is the immediate source of energy within all cells of our body for
activities such as sprinting. There are small stores of ATP within skeletal
muscle, and these energy stores provide immediate energy to sustain physical
activities for a short time. Once the ATP is used, it breaks down into ADP.

For regeneration of ADP into ATP for more energy, CP is needed. It is the CP
that regenerates the ATP. Without CP, ATP provides energy only for a few
seconds. With CP, the ATP-CP system can provide energy for about 30
seconds before other energy systems take over. Thus, the ATP-CP system
provides immediate anaerobic energy for muscle contraction.

ATP = ADP + Phosphate + Energy

ADP + CP = ATP + Creatine
Anaerobic Glycolysis

When all-out exercise continues beyond 30 seconds, the only way to continue
providing ATP to the exercising muscle is by using glucose in the muscle.
Sugar in the muscle is obtained from glycogen, and the process of breaking
down sugar for energy is called glycolysis. However, in the process of
generating ATP from glucose, lactic acid is formed.
Normally there is only a small amount of lactic acid in blood and muscle.
When it begins to accumulate in muscle and then blood, muscular fatigue is
experienced, unless it is cleared by the body.

Lactic acid is cleared from the muscle if the intensity of the exercise is
moderate. This happens because after a few minutes, the aerobic or oxygen
system, which supplies energy for sustained work, kicks in. If an all-out effort
is sustained, fatigue is inevitable within three to five minutes.
Aerobic system

The oxygen, or aerobic, system provides energy to support long-term steady

state exercise, such as long distance running or swimming.

Muscles can use both glucose and fatty acids for energy. These fuel sources
can be taken from the circulating blood and from stores within the muscle.
Glucose is stored as glycogen and fatty acids are stored as “triglycerides” in
the muscle. When long duration activities are performed at a slow pace more
fat in the form of fatty acids is used for energy than muscle glycogen.

The amount that each system contributes to energy metabolism is related to the
duration, intensity and type of activity. In general, high intensity, short
duration exercises rely mainly on anaerobic energy.
 Physical Training Methods

Sprint & Interval Training

Interval training - repetitions are alternated with rest or relief periods. The
duration, intensity, repetitions, the length and type of relief intervals are chosen
to suit specific exercise performance requirements.

Interval training allows individuals to exercise at a higher intensity than they

could if they were exercising continuously. This type of training helps to
develop the muscle ATP-CP energy system. Both aerobic and anaerobic
metabolism can be improved by interval training.
Sprint training helps develop speed and increase muscle strength. Individuals
are required to sprint repeatedly at maximum speed while allowing for
complete recovery between sprints.
In general, 6 seconds are needed to go from a stationary position to maximum
speed.

Interval Sprints as a method involve alternately sprinting for 45 to 50 meters

and jogging for 55 to 60 meters while covering a distance of about 3 miles.
Interval sprinting helps develop aerobic capacity.
 Running Methods

Fartlek Method involves running at fast and slow speeds on both level and
hilly courses. Unlike interval training, the fartlek form of training does not
involve specific exercise and rest periods; you do it as desired. In other words,
it is a speed workout without structure.

Continuous exercise is needed to build endurance for activities such as

distance running and open ocean swimming. Exercise is performed with
distance in mind and may be done at a slow or a fast pace. The aerobic system
is the main energy source for this type of activity.

Repetition Running is similar to interval training, but unlike interval training,

the length of the intervals are longer and usually range from 0.5 to 2.0 miles.

Conditioning & Deconditioning

Conditioning and deconditioning, also known as training and detraining, are

responsible for gains and losses, respectively, in fitness levels. Whereas
conditioning is a gradual process and may take six or more weeks to see
specific effects, deconditioning occurs relatively quickly.
Deconditioning reverses the positive effects that result from conditioning.
Retraining is necessary to reverse the performance reducing effects of
deconditioning. However, deconditioning can be prevented or minimized by
maintaining usual exercise intensity during endurance and strength workouts,
when the number or length of workouts is decreased.

A. Decrease in maximal aerobic capacity. The heart rate for a given

exercise workload is higher and the amount of blood pumped by the
heart with each beat is reduced.
B. More rapid buildup of lactic acid during exercise which leads to
earlier fatigue and inability to perform difficult tasks.
C. Reduction in levels of key muscle enzymes which regulate the
muscle’s ability to generate energy from various sources.
D. Reduced ability to store glycogen in muscle between workouts. This
makes it more difficult for the body to get through exercise than before.
E. Reduced breathing volume which will decrease the amount of oxygen
being taken to the exercising muscle, making the muscle struggle during
exercise.
F. Decreased endurance capacity - time to fatigue is shortened.
G. Decreased ability to dissipate body heat during exercise.

Progress and Recovery

Maintenance - exercise a muscle group at least every 72 hours. To put it

simply, if you wish to keep the muscle you have developed, train the muscle by
lifting weights every 3 days.
When you train the muscles, you need to put them under stress that is similar to
the stress that got them fit in the first place. Doing jumping jacks will not help
you maintain your leg muscles if they were developed by squatting.
For maintaining cardiovascular fitness, one long cardio workout and 2 interval
workouts each week are the best option. The former should be around 60
minutes, and the latter around 30 minutes.

Active Rest - continue to exercise at a low to moderate (30% to 50% of your

maximal heart rate) intensity for several minutes after your regular workout.
For example, walk for 5 to 10 minutes after completing a run.

Studies have shown that when utilizing active recovery right after a round of
exercise, the blood lactate level lessens quicker than if one were to
immediately start resting.

Doing this allows the body to restore itself to its resting state, which helps the
heart return to its normal pace and letting the muscles benefit more from the
workout.
Module 2: Cardiovascular Training
 Cardiovascular Exercise

Measuring Exercise

Recently new guidelines for the public with respect to exercise have been
formulated. The new recommendations state that “Every adult should
accumulate 30 minutes or more of moderate intensity physical activity,
preferably all days of the week”.
They defined moderate intensity physical activity as “activity performed at an
intensity of 3 to 6 METS, or the equivalent of brisk walking at 3 to 4 mph for
most healthy adults”.

Cardiovascular Fitness

Cardiovascular conditioning improves health and work capacity, by enhancing

the circulation and overall functioning of the heart and lungs. Cardiorespiratory
conditioning consists of both aerobic exercise and anaerobic exercise.

Most daily work and activities are aerobic in nature, and thus, improving the
delivery of oxygen to the working skeletal muscle will improve work
performance.
Factor 1: The functioning of your muscles of respiration or
pulmonary ventilation and the ability of oxygen to diffuse across
lungs into your blood.
Factor 2: The ability of your heart to increase its rate of beating and
amount of blood pumped with each beat.
Factor 3: The ability of your blood vessels in and surrounding the
skeletal muscle to regulate blood flow within the body.
 Factor 4: The ability of the contracting skeletal muscle to extract and
use oxygen in blood while exercise is being performed.

All of the factors are important in determining the ability to sustain a

submaximal workload and maximal aerobic capacity.
Two other factors which help determine maximal aerobic capacity are
percentage of specific muscle fiber types and your genetic makeup.
Some people are endowed with a high aerobic capacity, whereas others are not.
However, everyone can and will improve if a cardiorespiratory conditioning
program is followed.

Aerobic and Anaerobic Exercise

The maximal aerobic capacity or oxygen uptake is the best indicator of how
much work can be sustained without fatigue. The primary measure is maximal
oxygen uptake (VO2max).
VO2max is measured in milliliters per minute (ml/min), Liters/min, or after
adjusting for body weight in kilograms, as ml/kg/min. A higher value indicates
a higher level of cardiorespiratory fitness.
Typical VO2max values range from 30 ml/kg/min for an unfit person up to 80
ml/kg/min for an exceptionally fit, endurance athlete. If the unfit and highly fit
persons both weighed 70 kg then their respective absolute maximal aerobic
capacities would be 2.1 liters 5.6 liters min.
Most people cannot work for very long at even 90% of their maximal aerobic
capacity. This is because everyone has a threshold at which the balance
between aerobic and anaerobic energy systems begins to favor the anaerobic;
your muscles cannot extract enough oxygen to produce the required energy.
This is called anaerobic threshold and can be monitored by the accumulation
of lactate in your blood.
The body will know when there is too much lactate, because once lactate goes
above a certain value, it starts to accumulate and unless you decrease your
work rate, you will become too tired to continue working.
Interval workouts stress the anaerobic energy systems and will increase your
anaerobic threshold and power.

This break point varies among individuals, but ranges between 60% and
100% of your VO2max. All athletes should be able to work at 70% of their
VO2max for an extended period, and should have a break point above 70%.
Conditioning programs for athletes should strive to raise the anaerobic
threshold or break point to as high as possible, because that means you can
work at a higher rate for a longer period of time.

Measuring Intensity

Exercise intensity typically refers to how hard you are working as a percent of
your maximal aerobic capacity.
The table presents the relation between exercise intensity, oxygen uptake, and
heart rate for a 20 year old athlete.
 Workout Capacity

The terms duration, frequency and intensity are commonly used when talking
about training for fitness or health. All training programs strive to vary in
duration, frequency, and intensity so as to optimize conditioning and minimize
injuries.
Five major factors determine the extent of your maximal aerobic capacity and
the magnitude of your response to training:

 Initial level of aerobic fitness

 Duration of exercise
 Frequency of exercise
 Intensity of exercise
 Genetics/heredity

A. The degree of aerobic training is closely tied to intensity and total

work, not to frequency of training. However, a minimum of 3 days per
week is recommended.
B. A greater training improvement will be noted if you exercise above
85% of VO2max or 90% of your maximal heart rate once a week or
every other week.
C. Aerobic capacity will improve if exercise increases your heart rate to
at least 70% of your maximum heart rate.
D. A lower exercise intensity can be offset by exercise of longer duration.
E. Maximal heart rate for swimming and other upper body exercise is
lower than maximal heart rate for leg or whole body exercise. Thus,
THR can be 13 to 15 bpm lower for swimming/upper body exercise than
when running, biking, or other whole body exercises.
F. A threshold duration per workout has not been identified to maximize
aerobic capacity.

There are two types of recovery:

 Passive recovery, in other words, just resting is still recommended when
you exercise below 50% of maximal capacity.
 Active recovery involves exercising at 30% to 50% of maximal capacity
for 5 to 10 minutes after a strenuous workout.
 Workouts & Aerobic Activities

Energy Expenditure

The table on the following tab presents the amount of energy expended per
hour (kcal/hr) in these activities as a function of work rate. The values are for a
70 kg male.

Different Activities

Biking is an excellent activity for improving overall cardiorespiratory fitness.

The work rate you maintain while biking varies according to the terrain and
your motivation. As such, biking outside offers many challenges.
The quadriceps muscle in the front part of the thigh is the primary muscle for
high rates of power output, and seat height can markedly affect overall muscle
use.

Cross-country skiing is an excellent method of training for cardiorespiratory

fitness. It engages almost all of the major muscle groups and thus, the overall
energy expenditure may be as high or higher than when moving the body over
the same distance on foot.
Importantly, the intensity of the effort varies greatly as a function of the
terrain: climbing uphill requires tremendous effort whereas going downhill
represents a light load.
High caliber cross-country skiers have some of the highest maximal oxygen
uptakes ever recorded. However, the appropriate equipment and environment
are necessary.
Jumping rope is a great way to maintain fitness. It can provide a high
intensity, cardiorespiratory workout if done long enough and fast enough. If
the pace is fast, it is equivalent to running in terms of energy expenditure.
Various Intensity Exercises

Rowing is a great activity. Rowing machines provide feedback on calories per

hour, as well as meters covered. Proper technique is critical so as not harm
your lower back. If proper technique is maintained, cardiorespiratory
conditioning can easily be achieved. In fact, both the upper and lower body are
exercised, and it promotes flexibility by emphasizing maximum joint range of
motion, so it is a total body workout.

Cycle ergometers have been around a long time, and are still the mainstay in
exercise/fitness testing. Monitors on the bicycles available today typically
display kcal per hour.
 Stairs or Treadmill?

The treadmill is an extremely efficient way to maintain and/or improve

cardiorespiratory conditioning. Jogging or running on a treadmill is weight
dependent. In addition, it is an impact sport and should not be the only form of
conditioning, so joints are protected and injuries minimized.

Stair stepping provide an excellent alternative to running, biking, and other

forms of aerobic exercise. Although stair-stepping is a weight-bearing exercise,
the impact is much less than with running. An equally good workout could be
gained by actually climbing real stairs for the same period of time.
 Exercise & Recovery

Rest is an important factor in recovery from strenuous workouts. Back-to-back

high intensity workouts are not encouraged. Experts recommend a hard day
followed by an easy day, and at least one day of rest over a 7 day period.

This can be an excellent plan, but you should also let your body be your guide.
Some days when you work out and feel great, this day can and should be a
hard day.
On other days when it is an effort to even get your workout clothes on, this
should either be a rest day or an easy day. Easy days could be a run, bike, or
swim at a very comfortable pace for 60 minutes or more - an easy short
workout, or a short hump with a light load. The key is to make it fun,
challenging, and interesting for motivation purposes.
 Running Fitness

Progressive Running

1. The up-tempo long run is a challenging long run at a faster pace than a
typical distance run.
Explication: After a 2- 3mile warm-up, start running 20-30 seconds per mile
faster than the normal running pace.
This workout shouldn't be done every week but provides a stronger aerobic
stimulus than running easy. One should already be comfortable with long run
distance before running it faster.

2. The progression long run ends with 2-5 miles significantly faster than your
standard distance running pace. You will be running at your tempo pace, or
even a little faster, at the very end of the progression.
Explication: At start of the progression, you increase your pace by 20-30
seconds per mile and gradually get faster. You can end as fast as you like, but
if you end the run very fast then you should do 5-10 minutes of easy running as
a warm-down.
*To use as an example, an athlete might like to do 3 miles of progression
running at the end of a long run. Their typical distance running pace is about
7:00 (minutes) per mile, so their progression mile paces would usually be
about 6:30, 6:00, 5:40.

Strength and Endurance

1. Speed bursts are highly beneficial and not that difficult to complete. During
the last 1-2 miles of your run, run several surges at a much faster pace. They
can be anywhere from 15 seconds to a full minute and be as fast as a full
sprint or as slow as your 5k pace.

Explication: Jog for 30 seconds to 2 minutes in between each mini-interval.

You can do as many or as few as you like – aim for between 4-6 reps,
depending upon the length of the interval.

These short bursts help you develop a quick turnover when you're already
tired. With a full jogging recovery, they shouldn't be too difficult, plus they'll
give you something to look forward to at the end of your long run.
2. Interval miles can be used to prepare you for a grueling race. It's very
difficult, but can help you run up to a minute faster than you thought you
could.

Explication: About 2/3 into your long run, get on a track and run one or two
miles at a very challenging pace. If you are doing two reps, take 800m as a
jogging recovery.

For example, if you are running 18 miles for a long run, run 14 miles to a track,
do 2 miles with a half-mile recovery, then a 1.5 mile warm-down.

Since this workout is so challenging, don't do it two weeks in a row. It also

helps sharpen you for racing fast, so avoid it during a base phase.

Elite marathoner Khalid Khannouchi (former world record holder) relies

on this workout to prepare him for the marathon!!!
3. Marathon 2 – Miler is perfect for marathon preparation, this workout helps
you dial in your goal marathon pace and is a good transition workout before
a longer marathon tempo.

Explication: Based on your current fitness level, run 2-4 miles on the track at
your goal marathon pace. Take a 400m recovery jog between each repetition at
whatever pace you want.

Try to run as evenly as possible, so your brain and muscles remember what
your marathon pace feels like.
 Tempo & Aerobic Training

1. Tempo & Terrain Training is longer than a standard tempo, but at a

slower (marathon) pace.

Explication: After a 2-3 mile warm-up, run 8-12 miles at your goal marathon
pace on similar terrain to the race itself. Take 1-2 miles to warm-down. You
can use a timer to measure the distance and your pace, or just run by feel.

If your marathon is on a hilly course, run this workout on a hilly road. If it's a
trail marathon, run it on the trails. You can also run this workout on the track if
you don't mind all the laps. However, in this case, you would miss out on
terrain specificity.

2. Marathon Tempo Training is the perfect introductory tempo workout and

will help you understand what your tempo pace should feel like.

Explication: Options include 8 x 800m or 5 x 1200m at tempo pace. Like all

tempo's, take about a minute of rest between each interval. This workout is
flexible, run your tempo intervals based on feel.

Tempo pace should feel "comfortably hard" or a pace where you have
difficulty holding a conversation. Your heart rate will be high, but it won't be
beating out of your chest like during a race.
Aerobic Training develops a lot of aerobic capacity as you progressively get a
little faster - from your marathon to 10k pace. For a sharpening effect and to
work on your kick, run the last few minutes even faster.

Explication: Over 4-7 miles, run progressively faster every half-mile. Start at
your marathon pace and work down to your 10k or 8k race pace.

While most of the benefits of a tempo workout can be realized in the first 20-
25 minutes, a long tempo will provide you the physical and mental endurance
for longer races. Depending upon ability, run 5-10 miles at your lactate
threshold pace. This speed is typically what you can maintain for about an
hour.

Introducing Hills & Sprints

Too many distance runners don't sprint. Fast running, at 95% of your
maximum speed and faster, is important for developing as a distance runner.

A few strategic sprint workouts in your program can make you a faster
distance runner. That's because sprinting reinforces proper running form and
biomechanics. It helps you develop a more efficient, powerful stride by
recruiting more of your fast twitch muscle fibers.
Recruiting more fibers will give you stronger muscles that are less susceptible
to injury, better mechanics, and a strong stress to the central nervous system.

Hills are like strength training for runners. By using gravity and the grade of
the hill, you're able to build strength in a very specific way for running.

You can run hills during any phase of training, and you don't have to run them
fast to get the most benefit. Including hills in your daily training will build leg
strength, help prevent injuries, improve your form, and make you a more
efficient runner.
As you transition to doing more hill work, make sure to evaluate your body for
aches and pains. Hills will put more strain on your achilles, soleus, and calves.
* Sprint VS. Stride VS. Surge

1. Sprint - going all-out for as long as you can hold it.

2. Strides - accelerating over the course of about 100 meters, reaching the
fastest pace you’ll hit.

3. Surge - a fast burst thrown into the middle of a run.

Hills Sprints & Reps

1. Hill sprints are a valuable turnover and injury prevention tool.

Explication: Start by running 8 second hill sprints and do only 2-3, with your
first one at 95% of your maximum sprint speed. Take 1-2 minutes of walking
between each rep. Recovery is vital with hill sprints, so take the full 1-2
minutes of walking. Don't rush the recovery - these sprints are neither
specifically aerobic or anaerobic.
Add 1-2 sprints per session, until you have reached 6-10. Then you can
increase your sprint time to 10 seconds. If you're ambitious, you can move to
12 seconds.

2. Short Hill Reps are beginner friendly.

Explication: Each hill interval should be 30-60 seconds each. Run each hill at
your perceived 5k effort (the pace will be slower, since you're running uphill)
and jog slowly to the bottom for recovery.
You can also stagger the length of each hill by doing a pyramid hill workout
(winding upwards). Try running 30, 45, 60, 45, 30 second hill repeats. The
shorter reps can be a little faster than the longer ones if you want to kick it up a
notch.

If you are new to hills, limit the number of them to 3-4 during your first 2-
3 sessions. Every 1-2 weeks, you can add another hill until you reach 6-10
in total!

3. Longer Hill repeats are a few notches above short ones. An uphill run
involves running constantly up an increasing gradient. It's easier to perform
if you run near the mountains, because this allows you to use a long
approaching hill.
Explication: Each hill interval should be 90 seconds to 3 minutes. The
recovery is much longer since it is the jog back down to the bottom of the hill
and the pace is slower.
Hills at 90 seconds or longer are grueling. Start with 3-4 hills and build to 6-
10 total.

Acceleration & Surge

1. Rollercoaster runs are a great way to add hills to your running without
doing a structured workout. The key to a successful rollercoaster is to
have a very undulating section of your run where you're always running
 uphill or downhill. Downhills build strength too, so make sure you include
those.

2. Sprints recovery is key. After a standard distance run - to recover - you

can run 4-8 x 100m accelerations on a track, field, or street. Take 30
seconds to a full minute of walking (warm-down) between each one.

3. Surge Training is a great way to keep your workout time in check,

maybe even end up running faster.
Explication: During the last 1-2 miles of a distance run, run several surges
of 20-45 seconds with 30-60 seconds of jogging recovery.
4. Acceleration Strides include the last several miles of a distance run.

Explication: Do an acceleration stride during each straight-away Each stride

should build to about 95-98% of your maximum speed and then you ease
back into your recovery jog pace.

Module 3: Running Safely

Running Gear
 Introduction to Running Gear

Running should be a fundamental part of any physical training program

and provides an excellent aerobic workout. Moreover, it is not expensive as
it doesn’t require as much gear. If you train intelligently and have the right
gear, you can continue to enjoy the fitness and general sense of well-being
that accompanies running while avoiding running injuries.

A good pair of running shoes will provide shock absorption, cushioning,

motion control and durability, and ultimately help prevent injuries.
You shouldn't use shoes that do not fit correctly. It is wise to try on several
different shoes at a sporting goods store to determine which one might be
best for you.

Footwear and Pronation

While running, the outside of the heel strikes the ground first. Next, the foot
rotates inward and downwards: this process is called pronation. It is
important to understand this term because the type of running shoe you buy
depends on whether you are a:
 Normal
 Over-pronator
 Under-pronator

Everyone pronates to some degree and pronation helps the foot absorb the
shock of impact.
Over-pronator: their feet roll too far inward.
Under-pronator: their feet roll too far outward.

Common features of running shoes:

 Lateral is the outer-edge of the shoe.
 Medial is the inner or arch side of the shoe.
 Achilles notch is the U or V-shaped cut at the top of the heel collar which
prevents irritation of the Achilles tendon.
 External heel counter is a rigid plastic collar that wraps around the heel of
the shoe to provide support and control excess pronation.
 Motion control designs or devices control the inward rolling or pronation
of the foot.
 Cushioning is provided by midsoles and is needed for shock absorption.
EVA is a foam-like material which is used in midsoles to provide
cushioning.

 Polyurethane is a synthetic rubber that is used with EVA in midsoles. It

is used in the rear foot for firmness & flexibility and lightness in the
forefoot.

 Metatarsal pad is a soft wedge of EVA that is placed under the ball of
the foot to increase cushioning and shock absorption for runners who are
fore- foot strikers.

 Cantilever is a concave outsole design in which the outer edges flare out
during foot strike to provide better shock absorption.
 Shoe Technology
A Last is a foot-shaped piece of wood, plastic or metal which is used as a
frame for building a shoe. Lasts can be straight or curved as shown in the
image.
Straight-lasted shoes are relatively straight shaped on the inner or medial
side and provide support and stability and are recommended for runners who
over-pronate.
Curve-lasted shoes are shaped to curve inwards. This shape allows greater
foot motion and such shoes can be worn by runners with normal pronation.

Board lasting increases stability and is good for orthotics. Board-last

construction can be identified by the lack of stitching between the upper and
footbed on the inside of the shoe.

Slip-lasting is the most flexible shoe construction. Slip-last construction can

be easily identified by the presence of stitching around the perimeter of the
footbed on the inside of the shoe.
Combination-lasting, as the term suggests, is partly board and partly slip
lasting. Such shoes are board-lasted in the rear foot for stability and slip-
lasted in the fore-foot for greater flexibility.

Know Your Feet

When buying running shoes:

 Place maximum emphasis on the shock-absorbing characteristics of
the shoe.
 Know your foot type and ask for advice if needed.
 Look for shoes that come in widths that suit your feet.
 Make sure the shoes are comfortable for you
 Find out if you have normal arches, high arches or if you are flat
footed
 Other Running Gear

1.Orthotics are shoe inserts that are customized to an individual’s

biomechanics and foot type, to provide good foot support and motion
control.
Individuals with biomechanical conditions that result in pain and injury may
benefit from using orthotics in their running shoes.

2. Running is not seasonal and with the right clothes, it is possible to

continue to train outdoors on very hot or very cold days. Thus, running
clothes can range from a simple pair of running shorts and a singlet to
running tights and gortex jackets, depending on environmental temperatures.
Cold weather running requires dressing in layers. Always keep your head
and extremities warm in cold weather.
HEART RATE MONITORS: Some athletes use these for monitoring their
training intensities. Such monitors consist of a wrist watch and a chest strap:
the chest strap has an electrode which picks up your heart beat and transmits
it to the watch which in turn displays your heart rate in beats per minute. If
you know your target training zone you can check and maintain your heart
rate within that zone.

VISIBILITY: Putting reflectors on your shoes and running clothes is a great

idea if you routinely run late in the evening, at night, or very early in the
morning when visibility is particularly poor. This is especially important in
urban areas where motorists may not be paying particular attention to
runners. Note that you should also run against the traffic.
 Running Mechanics

Guide to Running Surfaces

The ideal running surface is flat, firm, smooth and provides some shock
absorption. 

Surfaces in the order of best to worst: 

Surface 1: Soft, smooth cinder track; unbanked. Least likely of all to

aggravate biomechanical injuries.

Surface 2: Artificially surfaced track; unbanked. Provides less shock

absorption than the cinder track.
Surface 3: Soft smooth dirt trail. Provides reasonable cushioning; holes and
ruts are clearly visible.

Surface 4: Flat, smooth grass. They hide uneven areas.

Surface 5: Asphalt street or path.  Surface slant causes one foot to pronate
more and other to supinate more. Biomechanical problems are aggravated.
 Surface 6: Hard, dirt track or trail. Watch out for ruts, holes, loose stones.

Surface 7: Concrete sidewalk or road. A very hard surface: wear good shock
absorbing shoes.

Surface 8: Banked or cambered surface. Severe incline puts stress on the

knees.
 Surface 9: Hard-sand or soft sand beach. Beaches are slanted and can
aggravate biomechanical problems.

Surface 10: Rough, pot-holed, dirt trail or grass. A particularly hazardous

surface. An unexpected hole or rut can result in ankle sprains.

Other running surfaces include treadmills and water.

Most treadmills are state of the art in terms of cushioning and you can
control the speed and intensity of your work out. 

Deep water or aqua running is mainly used for rehabilitating injured

athletes as it takes the pressure off injured muscles and joints, while
providing cardiovascular benefits similar to those obtained with running on a
flat surface. 
 Warming Up and Cooling Down

A warm-up to lengthen short, tight muscles before running is crucial for

preventing injuries. A longer muscle is less likely to get injured than a short,
tight muscle because it can exert more force with less effort than a short
muscle. Another benefit of warming up is that it protects tendons. 

Example: Warm up by slow jogging or walking for 5 – 10minutes before you

run. After you warm up you need to stretch your hamstrings, quadriceps, hip
flexors, groin, calves, achilles, and the iliotibial band. 

Cooling down helps to shift the blood flow from the muscles to the heart and
other vital organs. A cool down lets your heart rate slow down and your body
gradually return to its pre-exercise physiological state.

Example: After completing your run, walk for a few minutes to cool-down.

Posture and Positioning

Different runners may have different running styles. Running is a function of:
 Footstrike
 Forward stride
 Body angle
 Arm drive

FOOTSTRIKE

For most runners, other than sprinters or very fast runners, the heel-ball
footstrike method works well. This method provides good shock absorption:
The outside of the heel strikes the surface; The foot rolls inwards to the ball of
the foot while the knee is slightly bent; The foot lifts off from propulsion
provided by the big toe. 

FORWARD STRIDE:

The point of foot contact should occur in line with the knee which should be
slightly flexed. 

Do not overstride such that your foot hits the ground ahead of the knee flex
(i.e. leg should not be straight at point of impact). Overstriding is hard on the
knees, back and the hips and can cause injuries.
BODY ANGLE

Keep your back as straight as naturally possible, your head up and look ahead.
Lean forward only when going uphill or sprinting, as this motion will put stress
on leg muscles and may cause back pain and shin splints. Leaning back is not
recommended as this puts tremendous pressure on the back and legs and has a
“braking effect”. 

ARM DRIVE

While running, relax your shoulders, elbows, wrists and fists and
occasionally let your arms hang down at your sides and loosely shake them
out. Whereas vigorous pumping of the arms helps sprinters, it is unnecessary
during distance running.
 Common Running Injuries

Most running injuries are due to “overuse” from running too much, i.e. too
fast, too far, or too often. 

Injuries are not uncommon during intense physical training. Most injuries
can, however, be prevented. Many injuries are caused by overuse, that is
exercising too much and too often and with too rapid an increase in the
workload. Most overuse injuries can be treated with:

Rest
Ice
Compression
Elevation
 Distance Building

Building Speed and Distance

GRADUAL
Increasing mileage too quickly can cause training injuries. Your running
mileage should be gradually increased and not by more than 20% from one
week to the next.
When you can continuously run for 40 minutes, begin thinking about your
running mileage or distance. Most athletes or people with a high level of
fitness can already run 30 to 40 minutes as part of their fitness routine.
However, if you have been unable to run for some time due to injury or
sickness, start out slowly

Example: If you can comfortably run four miles, increase your distance by a
mile and maintain this new mileage for at least one to two weeks or until this
distance is consistently easy for you. Also, remember consistency is more
important than speed.

FREQUENCY
Run at least three to four times per week or every other day. It is a good idea to
build in one or two rest days in your weekly running schedule.
These rest days do not necessarily mean no exercise, but rather an alternate
type of exercise, such as biking or swimming.
When running for exercise and not competition, you should run at an even pace
that allows you to talk comfortably so as to be able to go the distance. Also,
speed work tends to tighten muscles and must be properly stretched afterwards.
Failure to stretch may lead to an injury.
SPEED
Tips to increase running speed:

 Increase length of stride but do not overstride.

 Do not increase speed and distance together. Increasing both at the

same time may cause injury. Hold one constant while you gradually
increase the other. After you have been running 30 minutes
continuously 3 - 5 times per week, you can begin increasing your speed
and distance.

 Running 20 to 30 miles per week is a good training distance for an

intermediate runner

Interval and Cross Training

Various interval training techniques can be used for building speed. Ideally,
speedwork would be done on a measured track. There are two important points
for effective interval training:

 Rest periods between reps for intervals to train the anaerobic energy
systems should be equal or slightly less than time to cover distance
(quarter mile: 60 seconds; rest: 60 seconds).

 Rest periods to train aerobic system should be less than one-half time to
cover distance (half-mile: 2:50; rest: 60 seconds).
Interval training can be a valuable addition to any workout routine. When
performing interval training, your heart rate raises significantly. When your
heart rate is raised during interval training, it has significant benefits on your
cardiovascular system.

WORKOUT 1:
 1 mile warm-up at slow pace
 10 minutes lower body stretching
 ¼ mile sprint w/ 60 to 90 second jogs × 5
 ½ mile sprints w/ 2 to 3 minute jogs × 3
 One mile cool-down at easy pace
 Whole body stretching

WORKOUT 2:
 1 mile warm-up at slow pace
 10 minutes lower body stretching
 1 mile sprints w/ 1 to 2 minute jogs × 4
 2 mile cool-down at easy pace
 Whole body stretching

Cross training prevents the onset of over-use injuries while maintaining

fitness. It’s a good idea to vary your daily running mileage so you have some
“light” days in-between heavy training.
Consider biking, swimming, stair-climbing or other activities that will provide
a good aerobic workout, while mainly using muscles other than those used
during running. Strength training is also vital so as to build muscles.
 Coping with Weather Conditions

At times, you may find yourself training in different environmental conditions,

such as hot, cold, wet, icy or highly polluted conditions.
Train safely in all weather conditions:

 Do not exercise in extremely hot or cold weather

 Avoid exercising near heavily traveled streets, during peak traffic hours

 Avoid exposure to pollutants before and during exercise

 In areas of high smog concentrations, train early in the day or later in

the evening

 Use a waterproof sunblock when exercising in warm weather to avoid

sunburn
HEAT INJURIES
Heat cramps: Painful brief muscle cramps. Muscles may spasm or jerk
involuntarily. Heat cramps can occur during exercise or work in a hot
environment or begin a few hours later.
Symptoms:
 Muscular twitching
 Cramping
 Muscular spasms in arms, legs or abdomen

Heat exhaustion: If you or a training partner experience heat exhaustion,

immediate medical attention is required.
Symptoms:
 Excessive thirst
 Fatigue
 Lack of coordination
 Increased sweating
 Dizziness / Confusion
Heat stroke: If you or a training partner experiences a heat stroke,
immediate medical attention is required.
Symptoms:
 No sweating
 Hot/Dry skin
 Rapid pulse
 Rapid breathing
 Coma
 Seizure / Loss of consciousness
 Dizziness / Confusion

COLD WEATHER INJURIES

Hypothermia: Develops when the body cannot produce heat as fast as it is
losing it.
Symptoms:
 Shivering loss of judgment
 Slurred speech
 Drowsiness
 Muscle weakness
 Frostbite
Frostbite: Caused by exposure of parts of the body to the cold. The cold
causes freezing of the skin and underlying tissues. The fingers, toes and feet
are most commonly affected.
Symptoms:
 A white or grayish–yellow skin area
 Skin that feels unusually firm or waxy
 Numbness in body parts exposed to the cold
Module 4: Swimming for Fitness
 Open – Water Swimming

Introduction to Swimming
Swimming is an excellent exercise for overall fitness. Aerobic endurance,
power, strength, and flexibility are all enhanced by swim training.

It is generally gentle on the joints and provides excellent cross training for
running and other gravity-intensive forms of exercise, by providing load-
bearing joint rest.
However, training must be specific for the anticipated operational
environment, including cold water acclimatization, lane swimming, etc.
 Swimming Gear
FINS
There are three factors to keep in mind when selecting a fin:
 The specific design characteristics
 The physical attributes particular to your body
 Operational constraints

By increasing the surface area of the foot they serve to magnify the thrust
delivered by the legs. Kicking with fins involves a forward stroke and a
backward stroke. If your ankles are inherently flexible, short fins may be more
efficient as well as less stressful on relaxed ankle joints.
Your natural kick frequency will also influence your choice of fin stiffness and
size:
 Larger sizes & stiffness - slower kick rate
 Short & flexible fins - higher kick rate

Always remember that the fit of the fin is critical!!! If the fin is too
tight, the fin box may make your foot cramp up and more susceptible to cold.
If it is too loose, energy is lost in the slop between foot and footbox. Slop also
translates into foot chafe.
BOOTIES
Provide grip for the foot within the footbox and the neoprene acts to even out
areas where stress is concentrated. If your ankle range of motion is inherently
limited, long fins will assist in transmitting the lower extremity in the water.

FACE MASK
May be required for prolonged exposure to salt water or stinging marine
organisms which can cause eye irritation or injury.
Open water swimming may require thermal protection for safety. Males in
particular may be susceptible to hypothermia and the first symptom in an open
water may be unconsciousness from cardiac arrhythmia. Thermal protection
for swimmers means a wet suit worn over an anti-chafing shirt.
Anti-chafing shirts3 are generally made of nylon without elastic properties.
Worn under the wet suit, the nylon shirt allows arm strokes and head rotation
without getting chafing from the wet suit.

Wet suits designed for open water swimming are generally of a

one-piece/overall design with the arms free for stroking. In all but the coldest
water, a 1/8” (inch) thickness wet suit is best for surface swimming.

3
Chafing - become sore by rubbing against something
Good open water swimming hoods allow the head to be turned with minimal
chafing. Thermal protection is not as good with the neck exposed. A good
hood preserves a great deal of the swimmer's heat.

Gloves may have webbed fingers to allow sidestroke pulling to be more

efficient. They work great for freestyle, too.
 Training in Water
OPEN – WATER TRAINING
There is no substitute for ocean or lake swimming. Training in open water will
force you to swim straight and develop a cycle of breathing that allows you to
look forward in order to navigate. Regular training in open water will also
allow you to become accustomed to external factors such as currants, aquatic
plants and marine life.

To put it simply, in order to improve your technique and ability to swim in

open water, you need to do it regularly.
Substituting training in the open water for swimming in a pool will not act as a
good replacement. While swimming in a pool will improve your
cardiovascular fitness and swimming technique, it will not help you adapt to
open water swimming.
HEAT LOSS
Although the work of swimming generates heat, there is heat loss created by
movement of the swimmer into new “unheated” cold water. Thus, various
combinations of passive thermal protective gear are needed. The determinants
for passive thermal protection4:

 Temperature
 Length of the swim
 Effort level

It is important to remember that wet suits operate by allowing the body heat to
be transferred to a layer of water caught between the body and the neoprene
material of the suit. Convective heat loss5 from the swimmer's body is greatly
reduced by this mechanism and as a result, swimming at a high effort while
wearing a wet suit allows the swimmer to generate and retain heat.

CHAFING & BODY FAT

It is easy to have chafing from the wet suit around the arms and also fins. Get
thin booties without soles for fin use and consider using some vaseline or
aquaphor ointment for other chafe points.

If you swim regularly in cold water, your body will undergo some adaptive
changes. Craving fatty foods is an instinctual tendency of cold water swimmers
to want extra body fat to protect them! This is a natural adaptation, but this
may be undesirable for your running and overall fitness.

4
Passive thermal control - maintains component temperatures without using powered
equipment
5
Convective heat loss - the transfer of heat from a body to moving molecules such as
air or liquid
 Pool Swimming

Swimming Pool Gear

There is a significant difference between swimming in open water and
swimming in a swimming pool. One of the key areas of difference is the
required equipment.

GOGGLES
The most important gear for pool training is a good set of goggles. Get goggles
that can be adjusted across the bridge of the nose.
The fog-free goggles work better than they used to, but they do lose this
quality relatively quickly under hard use and are much more expensive.
KICKBOARD
A kickboard is a floatation aid, normally made from styrofoam, used to
develop a swimmer’s kick action. It is mostly used by young or beginner
swimmers.

HAND PADDLE
A hand paddle is a device worn by swimmers, during training, that provides
extra hand pull action. It consists of a plastic plate worn over the swimmer's
palm, attached over the back of the hand with elastic.
ZOOMERS
Are unique and expensive short fins, that are helpful but not essential. This
special fin is designed to allow the swimmer to perform flip turns during pool
training sessions with less effort.

NOSE CLIPS
Many individuals develop a nasal reaction to pool water. Use of a nose clip
will allow a swimmer to complete some of the backstroke drills much more
comfortably.
PULL BUOY
The pull buoy is a basic piece of swimming equipment used to improve a
swimmer's power. A buoy is typically held between the thighs to float the hips
and legs a little bit higher in the water. The action of swimming with a buoy is
called “pulling” because only the arms are used for forward momentum.

Pool Interval Training

The major reason to use a pool is the quality of training. Swim sessions may be
closely monitored and are safe. Controlled interval workouts used in pool
training sessions provide good feedback.

Pool sessions allow you to design workouts that vary in intensity and
emphasis, which is not always possible in open water.

Before starting your swim workout, you should do a warm-up. Warming-up

should consist of at least 400 meters of swimming, along with some kicking
and pulling drills. Warming-up is essential to avoid developing problems of the
shoulder joint and upper back. During warm-up, the target heart should be
about 60% of MHR.
INTERVAL TRAINING A
Interval training is the backbone of a swimming workout. Interval swim
training will significantly improve endurance. Interval training sets are
generally comprised of repeated swims, lasting 45sec - 4 min.

Basics of interval training:

 For anaerobic training, sets should be performed until repeat times can no
longer be held. There is no magic number of repetitions for a set, but the
distance is typically 50 to 100 meters, or a time of about 45 seconds.
Swimming at a prescribed intensity pace for as long as possible is most
important. When desired pace can no longer be sustained, the set should be
terminated.

 Work : Recovery Ratios play an important part in the type of adaptation

that occurs.
1:1 ratio = 45 sec work : 45 sec rest
1:2 ratio = 45 sec work : 90 sec rest
Aerobic adaptations recovery intervals < 30 seconds
Anaerobic adaptations recovery intervals = 1min to twice the work
duration

The longer the rest interval, irrespective of the distance being repeated, the
greater the use of the anaerobic system. With long rests, it takes considerably
longer for the aerobic energy system to be reactivated. Short rest intervals keep
the aerobic system functioning, particularly during initial recovery.
 Pool Swimming – Energy
Swim 1:
 Hard effort
 Short distance
 Lots of rest
 Builds the anaerobic (CP) and transitional (Lactate-CP) systems

Swim 2:
 Middle effort
 Long distance
 Little rest
 Builds the aerobic system
 Pool Swim Workouts
A. Freestyle Swim
10 x 50m with 5 sec rest.
Don't over- kick & try to match your 1000m pace with this set.

B. Freestyle Swim
2 x 50 meters with 5 seconds rest, then swim 100 meters ×3
If you want, add an extra 15 seconds of rest between each 50-50-100 to keep
the quality up. A “buildup” set like this will do great things for your endurance
and sense of pace.

C. Freestyle Swim
10 x 100m with 10 sec rest.
Swim smoothly and efficiently.

D. Freestyle Swim
10 x 50m with 30 sec rest.
Begin at a strong pace. Build to race pace with a strong turn and an extra
strong finish. This is the most power-oriented freestyle set. It will also allow
you to discover your true maximal heart rate. If you start to die off at the end,
increase your rest a little to keep your pace.

E. Freestyle Swim
10 x 100m with 45 sec. rest.
This is for advanced swimmers with a refined stroke. It will build power, but
this set should be used no more than once every two weeks.
F. Breaststroke Swim
50-50-100m with 5 sec rest.
Concentrate on keeping effort level up.

G. Breaststroke Swim
10 x 50m with 30 sec. rest.
Breaststroke is very taxing when done hard but like bicycling it is easy to
throttle back.
 General Fitness
Swimming is a provides an excellent training method. At first you will want to
limit your hard sets, but as your fitness improves, hard drills can be extended.
It is also worthwhile alternating between anaerobic and aerobic workouts

AEROBIC

 600m warm-up
 5 x 50m with 15 sec rest
 5 x 50m freestyle swim with 45 sec rest
 200m easy swim
 5 x 100m freestyle; 45 sec rest
 5 x 100m freestyle with 90 sec rest
 500m easy swim

ANAEROBIC

 400m warm-up
 5 x 200m freestyle with 30 sec rest
 10 x 100m freestyle with 10 sec rest
 200m easy swim.
 5 x 200m freestyle with 5 sec rest.
 10 x 100m freestyle with 5 sec rest
 400m cool down.
Swimming workouts should be varied between easy days and hard days. For
competitive speed, it is good to swim at least four days a week to help keep
stroke efficiency. Swimming days provide good relief for tight muscles
generated by running and weight training.

Swimming has some specialized weight training techniques. The primary issue
is that swimmers have full range of motion of their arms during exertion6.
Muscle contraction is fairly constant over the entire arm motion, requiring
balanced power throughout. Weight training must complement this fact, or
muscle tightness develops that works against the swimmer.

6
Exertion - physical or mental effort
 Improving Stroke Skills

Stroke Mechanics

Good stroke mechanics are not only necessary to develop speed but to prevent
injury also.
Basic stroke mechanics will prohibit you from increasing your respiratory rate
(except during backstroke). Because you can't pant, you will quickly become
limited by not getting enough oxygen or not getting rid of carbon dioxide
before it starts building up. This is different than in running and is the reason
why interval training is used in swim training programs.
Runners often go out for long steady runs, but a swimmer who trains this
way becomes a slow and inefficient swimmer!

The three main swimming strokes:

 Crawl stroke
 Breaststroke
 Sidestroke

Most swimmers use a variety of strokes in a workout, to provide cross training

and avoid overuse injuries and also to develop skills over a long period of time
in order to become proficient.
The key to swimming fast is reducing drag as much as possible while
maximizing propulsive force7. Water causes a large amount of drag on the
swimmer's body. Thus, streamlining becomes extremely important.

Swimming in salt water is faster than swimming in fresh water because of the
increased buoyancy8 of the swimmer, thereby reducing resistance.

7
Propulsive force – force usually generated through application of Newton's 3rd law of
action and reaction
8
Buoyancy - the tendency of a body to float when submerged in a fluid
 Arm Work

Approximately 90% of the work in freestyle comes from the arm stroke. The
correct arm pull incorporates several elements of propulsion. In overall terms,
the arm of the swimmer resembles a turning propeller.

The hand is used to seek out still water from below the swimmer. The
swimmer initially sculls outward, then he directs his hand inward The freestyle
stroke is then completed with an outward scull.
Crawl Stroke
Executed in a prone position with the stomach and face toward the water. Both
the arms and legs pull through the water, while the torso remains stable. Arms
move in an alternating fashion.

Breaststroke
Executed in a prone position by coordinating a kick in which the legs are
brought forward with the knees together and the feet are turned outward and
whipped back with a glide and a backward sweeping movement of the arms.
Sidestroke
Executed on the side and in which the arms are swept in separate strokes
towards the feet and downward and the legs do a scissors kick.

Drills & Injury Prevention

Freestyle drills are important for improving arm strength.

ONE-ARM FREESTYLE
Emphasizes body rolling without corkscrewing. This drill will allow the
swimmer to concentrate on proper pulling technique.

CATCH-UP FREESTYLE
Hold arm out in front while pulling with the other arm. Recover the pulling
arm and then touch hands out in front before initiating the pull with the other
arm. This drill will help with pull timing.
FIST FREESTYLE
Swim with fists. This will make the swimmer concentrate on forearm sculling.

FINGER DRAG FREESTYLE

Recover arm with fingers skimming the water. This provides the swimmer with
feedback regarding arm and hand position during arm recovery.

Fin kicking drills are essential to building leg strength.

FIN SPRINTS
Sprinting 25 meters with fins will allow you to feel flaws in your arm strokes.
This drill will consume an extraordinary amount of oxygen and provide a good
anaerobic and strength workout for your legs.

FIN FARTLEK
Kick one length with an easy flutter kick, then flutter kick the next length on
your right side with both hands out of the water. Then alternate.

FIN REPEATS
Flutter kick hard for 50m. Rest 10 seconds. Repeat for 10 repetitions.
Swimmers often develop hypersensitivities and allergies with pool swimming.
The source of the problem is the inhalation of chlorinated organic material.
These hypersensitivity reactions may include lung conditions that are quite
disabling.
Prevention is key:
 Wear goggles.
 Use a nose clip.
 Avoid situations where you might breathe a mist generated from pool
water.
Module 5: Strength Training
 Strength Training Terms

Introduction to Strength Training

Muscular strength and endurance training enhances agility, speed and

strength, all of which are essential to maintaining a higher level of fitness.
The focus of strength training should never be to simply increase the size of
a muscle. While it can be visually pleasing to notice the size of a muscle
increasing, this does not always mean that you are necessarily getting
stronger. Strength training should be carried out with the view of getting
stronger.

GEAR
Weight training requires minimal personal gear. Other than the weights
themselves, equipment such as a pair of supportive shoes, fitted lifting
gloves, and standard PE attire is all that is needed.
A weight lifting belt should be used for back protection when lifting
heavy free-standing weights!
Technology has allowed the development of exercise equipment that
efficiently adapts to the changing needs of a body in motion. The choice of
free weights, machines, or a combination of both for development of
strength and balance when starting a weight training regime must be
considered and well customized.
REGIME

By having a well - designed strength program, you can expect to maintain a

high level of fitness while reducing your risk of injury and fatigue.
Optimal physical fitness requires all muscles of the upper and lower body to
be developed in a balanced way.

The most common ways to maintain a musculoskeletal balance:

 Circuit weight training
 Split-routine workouts

Circuit weight training consists of a progression from one station to the

next such that over the course of the training period, the upper and lower
body are exercised.

Split-routine training, different body areas are exercised on alternate days.

For example, on Monday and Thursday, the upper body would be exercised
whereas on Tuesday and Friday the lower body would be exercised.
 FITT Principle

Understanding the concepts of the FITT Principle will help you to

understand and maximize your training.
The frequency of training should be determined by
 Your goals
 Exercising safely
 Your time schedule.

For example, total body circuit training only needs to be performed twice a
week to achieve visible results. Whereas split-routine training should be
performed a minimum of two sessions per muscle group weekly to ensure
full muscular balance.
A term frequently used in strength training is RM or rep max - the
maximum weight you can lift for a given number of repetitions.

 For example, if your 1RM is 40kg, this is the maximum weight you
can lift for 1 repetition.

 If your 5RM is 20kg, this is the maximum weight you can life for 5
repetitions.
 FITT Techniques

The time you spend on weight training will vary depending on the program
chosen. Generally, 30-60 minutes is sufficient, whether circuit or split
routine is used.

An example outline:
F 2 times per week
I 30% - 90% of 1RM
T 30 - 60min
T Circuit weights

A mix of free weights and machines should be included!

When training with weight resistance, it is not uncommon to develop an
injury or suffer various forms of damage. A range of factors can cause
injuries. One of the most common factors are skipping / poor warm – up and
poor technique.

A mistake people often make is they skip the warm up and think that after
the first few sets of weight lifting, they will be warmed up anyway. Then it
can be too late. Skipping warm-up will negatively effect performance and
will put the person at risk of pulling a muscle or straining a ligament.

A good warm-up is critical prior to weightlifting in order to condition

the muscles!
A further common cause of injury while weight training is the use of incorrect
technique when performing certain exercises. Exercises that commonly result in
injuries include:

 Squats
 Deadlifts
 Olympic lifts

The use of a bad technique can result in a pulled muscle, ligament or tendon. A
common trap that people fall into is sacrificing technique to allow them to lift a
heavier weight. This is a quick way to injury!

In order to prevent injuries a proper technique must be used!

 Muscular balance

Introduction to Muscular Balance

The main goal of a weight training regimen is to produce a gain in overall

strength. It is extremely important to consider muscle balance when designing
your workouts. Opposing muscle groups should be balanced. For example:

 Strengthening the triceps should be balanced by strengthening the

biceps

 Strengthening the quadriceps should be balanced by strengthening the

hamstrings

Weight and Exercises

LEGS
 Squats
 Leg Extensions
 Leg Press
 Leg Curls
 Standing Calf Raises

BACK
 Lat Pulldown
 Single Arm Dumbbell Row
 Bent Over Barbell Rows
 Hyperextensions

CHEST
 Flat / Incline Bench Press
 Dumbbell Press
 Dumbbell Flies
 Push Ups
 Chin Ups
SHOULDERS
 Military Press
 Shoulder Press
 Upright Row
 Front Raises
 Lateral Raises
ARMS
 Triceps Pushdown
 Triceps Kickbacks
 Close - Grip Bench Press
 Barbell / Dumbbell Curls
 Preacher Curls
 Close - Grip Pushups
 LEGS BACK

CHEST SHOULDERS

ARMS

An important aspect of strength training is being able to accurately track your

progress and development.
Determining the maximum number of repetitions (RM) that you can complete
effectively and safely is important as not to over or underdo it.
Example – Determining 5RM:

Step 1
 Select a weight light enough for 10 reps
 Perform 10 - 15 reps
 Rest for 2min

Step 2
 Increase weight 2% - 10%
 Perform 6 - 8 reps
 Rest for 2min

Step 3
 Increase weight 2% - 10%
 Perform 5 reps
 Rest for 3mn
This should be close to your 5RM!

Typically, your 5RM is 87% of your 1RM, and your 10RM is 75% of your
1RM. Thus, if your 5RM is 160, your 1RM would be approximately 184 lbs,
and your 10 RM would be about 138 lbs. After determining your 5RM, it will
be easy to establish your 1RM workout loads.
Periodization & Lifting

Periodization of training is a technique that involves altering training variables

to achieve gains and performance!
There are several phases to periodization and weight training in general:

1st – Activation
 Lasts typically 4 weeks

2nd - Strength Development

 Lasts about 4 to 7 weeks, depending on how long you have been weight
training

3rd - Muscular Endurance

Lasts 8 to 12 weeks, depending on your schedule.

For example, if you were working towards an athletic competition, you would
want to peak at that moment and not earlier. Effective use of periodization
allows your body to be in optimum shape for the right time.
Correct lifting techniques are critical for achieving maximum benefit and
preventing injury. The lift should be performed as a controlled movement
using the correct weight and technique.

When performing exercises, such as bench press, squat, biceps curl etc., the
weight is usually moved at a rate of 1-2 seconds in each direction. This ensures
form maintenance, safety and optimal training.

Proper breathing techniques must be used during weight training. For example:
 Exhale during positive weight movement (moving the weight against
gravity). This helps prevent the valsalva effect (internal pressure increase)
as not to damage the cardiovascular system.
 Body Management

It is important to warm-up prior to a strength training workout. An active and

dynamic warm-up elevates the body temperature so that the muscles respond
better to the training by increasing circulation to the joints and tissues.
A warm-up should last long enough to break a sweat, then stretching should be
initiated.
Cooling down is just as important as the warm – up. The cool-down normalizes
body temperature, prevents pooling of blood in the muscles and returns
metabolic rates to pre-exercise levels. It also speeds the removal of waste
products which tend to increase muscle soreness and prolong recovery.
Stretching after weight training maintains joint and muscle flexibility, while
minimizing muscle spasms and weight training injuries.
ADVICE!
 Listen to your body and be able to recognize the signs of problematic
conditions associated with weight training.
 Improper routines and techniques must be changed.
 Overuse Syndrome occurs when you engage in too many repetitive
exercises in the same area or use an improper technique. Knees, elbows and
shoulders are most susceptible to these injuries.
 Delayed Onset Muscle Soreness (DOMS) - potentially severe pain, can be
experienced 24 to 48 hours after strenuous muscle exercise. By following the
advice given in this topic you will minimize this risk.

Diet and Exercise

Introduction to Diet and Exercise

Dieting alone is not a successful strategy for weight control. There is a clear
relationship between physical activity and measures of body composition such
as waist to hip ratio, waist circumference and body fat. Yet modern research
shows that in 2014 only 1/3 of men and ¼ of women were taking 30 minutes of
exercise at least five times a week.

Low levels of physical activity are associated with poor diet and obesity, which
may in turn be a barrier to being active. According to statistics the main
reasons given by adults for not participating in active sports during the last
year were:

 Their health wasn’t good enough – 50%

 Difficulty in finding time - 18%
 Not being interested - 15%

Fat and Metabolism

Physical activity influences appetite and leads to improved overall fitness. In

turn, higher fitness levels mean you gain advantages that benefit your weight
control, because of the increased use of body fat as an energy source, without
losing lean muscle mass.
One of the major physiological advantages of exercise is that levels of fat in
the blood are reduced. Exercise can influence cholesterol in the blood, and
therefore reduce the risk of coronary heart disease (CHD).

Physical activity and food intake are the two key components of energy
balance. Effects on intake are influenced by the duration, intensity and
frequency of exercise.
Appetite is a complex phenomenon and is influenced by several factors. In the
brain, within a region called the hypothalamus, is the control center for food
intake - the appestat.
Many psychological factors influence the desire to eat as well as physiological
factors, like blood sugar levels and hormones. It is argued that regular exercise
helps the appestat to adjust calorie intake to energy expenditure.
For exercise to be of benefit in weight loss, high-fat foods must be avoided.
There is a trade-off between the calorie loss from the physical activity and the
calorie intake from the foods consumed.

Lipidemia - the presence of fat in the blood, is associated with

atherosclerosis, a disease of the arteries caused by the deposition of fatty
material on the inner walls.
Studies have shown that exercise either just before or after a meal is effective
in reducing lipidemia, by increasing fat utilization. Exercise before eating may
inhibit the appetite and increase fat metabolism, since the metabolic rate
remains high immediately after exercise, and that a post-meal walk or other
physical activity is also able to reduce lipidemia.

Because metabolism remains high after exercise, this may be the best time to
eat a meal if weight loss is the goal.
Nutrition

ATHLETIC DIET
A low-fat diet with plentiful low GI (glycaemic index) 9carbohydrates, a
moderate volume of protein and plenty of vitamins and minerals is the most
suitable diet for athletes
Foods with a high GI (glycemic) value have a useful role in the diet of athletes,
since they can be helpful in the speedy replacement of muscle glycogen stores.

During exercise, fatigue may be caused by depletion of muscle glycogen stores

and low blood sugar levels. To prepare for exercise, high-carbohydrate meals
and snacks are needed to maximize stores.
The pre-exercise meal should be taken around two hours before exercise and
should consist of low to moderate GI carbohydrates with small amounts of
protein and some vitamins and minerals, for example, a chicken salad
sandwich made with whole wheat bread.
9
GI - glycaemic index is a rating system for foods containing carbohydrates, that shows how
quickly each food affects your blood sugar levels when that food is eaten on its own.
Both immediately before and during exercise which lasts for more than
one hour, carbohydrate foods with a high GI value will delay the time
before muscle glycogen stores become depleted!

An important part of post-exercise recovery is the replacement of

carbohydrates. Depending on the intensity of exercise, 7g – 12g per kg of carbs
are needed daily.
Evidence suggests that higher GI snack foods may also be more appropriate
immediately after exercise, since they promote glycogen storage. Glycogen
storage occurs faster in the first 2h after exercise but does not begin until after
1g per kg has been consumed.

So it is very important to refuel quickly, using a suitable snack, when there is

limited time between training sessions. One example of a high GI snack that
would begin the refueling process is:
 A plain bagel + 2tsp of jam

HYDRATION
Hydration is an important part of maintaining good health. Water is the most
important part of our diet. Fluid loss must be replaced quickly in order to avoid
long-term damage.
The body only has a small reserve of water. Dehydration results in weakness,
headaches, tiredness and loss of concentration, which can lead to lost of
consciousness.
During physical activity dehydration results from sweating. It is important not
to rely on your thirst as an indicator of dehydration, because by then it is
already too late, as the effects of dehydration are already impacting on
performance. Even a loss of water representing 1% - 2% of your body weight
can result in a lack of concentration and loss of performance.