MODULE 1, LESSON 3
FITNESS TRAINING
PROGRAM
Fitness Training Program is a
strategy that details the
physical exercises you should
perform in order to reach your
goals, and the amount of time
you should spend on each
exercise.
Weight training
is a common type of strength training for
developing the strength, size of skeletal muscles
and maintenance of strength. It uses the force of
gravity in the form of weighted bars, dumbbells or
weight stacks in order to oppose the force
generated by muscle through concentric or
eccentric contraction.
The Basics of Weight Training
Building and maintaining muscle is necessary for
all of us, especially as we age. And the earlier we
start, the better. According to the American
Council on Exercise, most adults lose nearly a
half-pound of muscle per year starting around
age 30, mostly because they aren’t as active as
they were when they were younger. Losing
muscle at the same time that metabolism starts
to slow down is a recipe for weight gain and the
health issues that can accompany it.
BENEFITS OF WEIGHT TRAINING
•Help raise your metabolism, since muscle burns more
calories than fat.
•Strengthen bones
•Strengthen connective tissue (tendons and ligaments)
•Make you stronger and increase muscular
endurance, making everyday activities easier.
•Help you avoid injuries
•Increase confidence and self-esteem
•Improve coordination and balance.
Weight Training Exercises
Cable Seated Row Barbell Squat
Pull-up Deadlift
How Much Weight is Best?
The amount of weight you use depends on how many repetitions
you’re
aiming for. You want to lift enough weight so that the last
repetition is really tough
and you feel like you
couldn’t do one more.
Naturally, you’ll need to
use a heavier dumbbell
for 6 repetitions than you
will for 12, even though
you’re doing the same
exercise.
Which Exercises are Best?
The best exercises depend on your goals and how
much time you have. You can
do one exercise per body part or you can do six. You
can do exercises that focus on
one muscle group or exercises that work several at the
same time.
The key is balance. It doesn’t look too good to have a
huge chest and a weak
back, and it’s also not healthy. When you work on one
muscle, make sure you also
schedule time to work on the opposing muscle.
All muscles are broken into pairs consisting of an
extensor muscle and a flexor
muscle. These muscles complement each other and
work in opposition to one another,
flexing while the other is extending and vice versa.
Some muscle pairs relevant to
weight training are:
Safe and Effective Strength Training
People do the exact same routine in the exact same
order for years. It can be
comforting to master your program, but the problem
is that your muscles adapt and get
bored — and so will you.
Every six to eight weeks, tweak your workout.
Change things like the number of
sets and reps, rest periods, angles, sequence, and
type of equipment. Also keep the
following tips in mind for a safer and more effective
workout.
Never Skip A Warm-Up
It’s tempting to go straight from the locker room to
the bench press, but you’ll be able to lift more if you
warm up your muscles with five minutes of aerobic
exercise. Also, go easy on your first set of each
strength-training exercise.
Don’t Let Momentum Do The Work
When you lift weights too fast, you develop
momentum, which can make the exercise too easy
on your muscles. People are especially lax on the
return phase of a lift: they’ll often hoist the
dumbbells up slowly and then let them come
crashing down.
To guard against that, take at least two seconds to
lift, pause for a second or two at the top of the
movement, and take a full two seconds to return the
weight to the starting position.
Don’t Hold Your Breath
People often forget to breathe when they lift. You need as
much oxygen as possible when lifting. Holding your breath or
taking breaths that are too shallow can increase your blood
pressure and zap your energy. Breathe through your mouth
rather than your nose.
For most exercises, exhale when you lift or press the weight
and inhale when you lower it. For exercises that expand your
chest cavity (such as upright or seated rows), it’s
more natural to inhale as you lift and exhale as you release.
Mix It Up
To keep making gains, you must vary your routine every six
to eight weeks. For instance, increase the amount of weight
you lift (increase by no more than 10 percent at a time),
increase the number of repetitions, and reduce the rest time
between sets.
Circuit training
is a form of body conditioning that involves
endurance training, resistance training, high-
intensity aerobics, and exercises performed in a
circuit, similar to high-intensity intervaltraining.
It targets strength building and
muscularendurance. An exercise "circuit" is one
completion of all set exercises in the program.
When one circuit is completed, one begins the
first exercise again for the next circuit.
What makes Circuit Training so good?
The quick pace and constant changing nature of
circuit training places a unique
type of stress on the body, which differs from normal
exercise activities, like weight
training and cardiovascular conditioning.
The demands of circuit training tend to prepare the
body in a very even, all-round
manner. Circuit training is one of the best ways I’ve
found to condition your entire body
(and mind).
The Main Types of Circuit Training
Timed Circuit: This type of circuit involves working to a set
time period for both rest and exercise intervals. The work /
rest time ratio can be customized to the group or individual
doing the circuit. For example, a typical timed circuit for a
group of people with average fitness might involve 30 seconds
of exercise and 30 seconds of rest. Whereas a timed circuit for
athletes might involve 80 seconds of exercise and 20 seconds
of rest.
Competition Circuit: This is similar to a timed circuit but you
push yourself to see how many repetitions you can do in the
set time period. For example, you may be able to complete 12
push-ups in 30 seconds. The idea is to keep the time period
the same, but try to increase the number of repetitions you
can do in the set time period.
Repetition Circuit: This type of circuit is great if you’re
working with large groups of people who have
different levels of fitness and ability. The idea is that
the fittest group might do, say 20 repetitions of each
exercise, the intermediate group might only do 15
repetitions, while the beginners might only do 10
repetitions of each exercise.
Sport Specific or Running Circuit: This type of circuit
is best done outside or in a large, open area. Choose
exercises that are specific to your particular sport, or
emphasize an aspect of your sport you’d like to
improve. Then instead of simply resting between
exercises, run easy for 200 or 400 meters. You can
even use sprints or fast 400 meter runs as part of
your choice of exercises.
Typical Activities in a Circuit Training
A circuit should work each sections of the body
individually. Typical activities include:
(Upper-body) (Core & trunk)
•Push ups •Sit ups (lower abdominal)
•Bench dips •Stomach crunch (upper
•Back extensions abdominal)
•Medicine ball chest pass •Back extension chest
• •Bench press raise
(Lower-body) (Total-body)
•Squat jumps •Burpees
•Compass jumps •Treadmills
•Astride jumps •Squat thrusts
•Step ups •Skipping
•Shuttle runs •Jogging
•Hopping shuttles
CIRCUIT TRAINING EXERCISES
Circuit training has many different
benefits, including:
•It doesn’t take a lot of time.
•It improves cardiovascular fitness.
•It trains the entire body.
•You can do it without equipment.
•It can help lower blood pressure and cholesterol.
•It’s good for all age groups.
•It improves anaerobic fitness.
•It adds training variety and prevents boredom.
•It can help with weight loss.
•It’s ideal for all experience levels.
AEROBIC EXERCISES
it provides cardiovascular conditioning. The
termaerobic actuallymeans "with oxygen,"
which meansthat breathingcontrols the amount
of oxygen that can make it to the muscles to
help them burn fuel and move.
Aerobic or "with oxygen" exercises provide
cardiovascular conditioning. The
American Heart Association recommends a
minimum of 30 minutes of cardiovascular
exercise 5 to 7 days per week. Don't forget warm-
up, cool-down and stretching exercises
in your aerobic exercise session.
Examples of aerobic exercise
During aerobic activities, you’ll move large
muscles in your arms, legs, and hips. Your heart
rate will also go up for a sustained period of time.
Examples of aerobic exercises include:
• jogging
• brisk walking
• swimming laps
• aerobic dancing, like Zumba
• cross-country skiing
• stair climbing
• cycling
• elliptical training
• rowing
Elliptical Training Cross country skiing
Rowing Cycling
Benefits of Aerobic Axercise
• Improves cardiovascular conditioning.
• Decreases risk of heart disease.
• Lowers blood pressure.
• Increases HDL or "good" cholesterol.
• Helps to better manage blood sugar.
• Assists in weight management and/or weight loss.
• Improves lung function.
• Decreases resting heart rate.
• Exercise safety
Explanation of intensity
The intensity is determined by how hard you are
working. The intensity of the
exercise is determined by what your goals are,
what limitations you have, and your
current fitness level.
Heart rate and exercise
Your heart rate increases in direct correlation
with the intensity of the exercise.
Heart rate levels can vary significantly from one
person to another based on fitness level,
genetics, environment, and exercise tolerance. If
you wish to train based on heart rate,
contact your health care provider to determine
what the appropriate range is for you.
Monitoring intensity in other ways
Using an RPE (Rate of Perceived Exertion) chart can help you
to determine the appropriate intensity. The scale uses a 1 to
10 rating system. One is very light, such as walking to the
refrigerator for a glass of milk. Ten would be a very significant
level, representing maximal exercise. Ten would be indicative
of not being able to take another step without fear of
collapse. It is not recommended for anyone to work at a rate
of 10 without strict supervision by a healthcare provider.
Moderate intensity is the level of exercise that is most
recommended, and can be determined by a rating between a
3 and a 5.
Warming up and cooling down
Every session of aerobic exercise should include a warm-up
and cool-down. The warm-up period should not include static
stretching, but should instead be a gradual increase in pace
and intensity of the exercise. This allows the body to
increase blood flow to the muscles and decreases the
likelihood of a muscle or joint injury.
RISK OF AEROBIC EXERCISES
Aerobic exercise can benefit almost anyone. But get your
doctor’s approval if you’ve been inactive for a long time
or live with a chronic condition.
If you’re new to aerobic exercise, it’s important to start
slowly and work up gradually to reduce your risk of an
injury. For example, start by walking 5 minutes at a time
and add 5 minutes each time until you’re up to a 30-
minute brisk walk.
Anaerobic Exercise
is any activity that breaks down glucose for energy
without using oxygen. Generally, these activities are
of short length with high intensity. The idea is that a
lot of energy is released within a small period of
time, and your oxygen demand surpasses the
oxygen supply.
Benefits of Anaerobic Exercise
Anaerobic exercise can be beneficial if you’re looking to build
muscle or lose weight. It can also be beneficial if you’ve been
exercising for a long time, and are looking to push through an
exercise plateau and meet a new goal. It may also help you
maintain muscle mass as you age.
Other benefits include:
• strengthens bones
• burns fat
• builds muscle
• increases stamina for daily activities like hiking,
dancing, or playing with kids.
Risks of anaerobic exercise
Anaerobic exercise can be hard on your body. On a 1 to10
scale for perceived exertion, high intensity anaerobic exercise
is anything over a seven. It’s not typically recommended for
fitness beginners.
Get your doctor’s approval before adding anaerobic workouts
to your routine. Work with a certified fitness professional
who can help you create an anaerobic program based on
your medical history and goals.
For workouts like HIIT and weight training, a fitness
professional can also demonstrate the correct exercise
techniques. Performing the exercises with proper
technique is important for preventing an injury.
Examples of anaerobic exercise
Anaerobic exercises are performed at maximum effort for a shorter
period of time. Examples include:
• high intensity interval training (HIIT)
• heavy weight lifting
• calisthenics, like plyometrics, jump squats, or box jumps
• sprinting (while running, cycling, or swimming)
Weightlifting Jump Squats
Running
Effects of Anaerobic Exercise on Your Health
Anaerobic exercise offers a number of health benefits. It can:
• Strengthen bones
• Burn fat
• Boost muscle development
• Help you keep muscle mass as you age
After age 27, you start to lose about 1% of your muscle mass each
year. You can slow this loss by staying active and including anaerobic
strength training in your exercise regimen. Muscle burns more
calories than fat. By building up muscle mass, you ensure more fat-
burning potential on a daily basis, even when you’re not working out.
This also helps raise your energy level for everyday activities.
Aerobic and Anaerobic Exercises can be beneficial for
your health. Depending on your goals and fitness level, you
might want to start with aerobic exercises such as walking,
jogging, and strength training two to three times a week.
As you build up endurance and strength, you can add in
anaerobic exercises such as HIIT and plyometrics. These
exercises can help you gain muscle, burn fat, and increase
your exercise stamina.
Before beginning any exercise routine, check with your
doctor. You can also work with a certified fitness professional
at your gym or community center who can recommend the
best routine for you.
The Four Principles of Training
In order to get the maximum
out of your training you need
to apply the four key principles
of training –specificity,
progression, overload
and individualization
– to what you [Link] principles
of training are the four
key areas that you need
to focus on and are as follows:
Overload
the second important principle, means that to improve any aspect
of physical fitness the individual must continually increase the
demands placed on the appropriate body systems. For example, to
develop strength, progressively heavier objects must be lifted.
Overtraining is a very common problem and comes about
when you don’t get enough rest during your training schedule.
This should not be confused with overload which is the
planned exposure to an increased workload and the right
amount of rest between each session.
Without the correct amount of rest you will suffer from
overtraining. With the correct amount of increased training
and the right rest, you get overload. Overload is essential if
your performance is to improve. You do not want to get the
reverse effect – overtraining.
Progressive overload is when you gradually increase the
weight, frequency,
or number of repetitions in your strength training routine.
This challenges
your body and allows your musculoskeletal system to get
stronger.
An example of a program that uses the overload principle
would be one that prescribes squatting a
prescribed weight for five sets for one week, moving to
squatting a slightly heavier load for five
sets the next week, and progressively increasing the loads each
subsequent week.
Specificity
The stresses that are applied to the body in
training must be the same as those
experienced in your chosen sport or adventure. For
example, if you’re planning to really
get into walking or cycling and only have a limited
amount of time to train, then you must
spend time on those disciplines and not on other
sports like squash or tennis.
If you’re planning to use walking or cycling as part
of a general fitness programmed
this principle is nothing for you to worry about. If
you are going to focus on walking or
cycling only, then it’s something you should be very
aware of.
Adaptation
Adaptation is your body’s physiological response to training.
According to [Link], the principle of adaptation refers to “the
process of the body getting accustomed to a particular exercise or
training program through repeated exposure. As the body adapts to
the stress of the new exercise or training program, the program
becomes easier to perform and explains why beginning exercisers are
often sore after starting a new routine, but, after doing the same
exercise for weeks and months at the same intensity, the exerciser
experiences little, if any, muscle soreness. This reinforces the need to
constantly vary the exercise and training routine if you want to
maximize your results.”
It typically takes anywhere from four to six weeks for your body to
adapt to a training method, so it’s a good idea to change t he
frequency, intensity, time and type of exercise you do periodically to
avoid plateaus and continue challenging your body.
Individual Response
This is a crucial principle, the fundamental fact that
everyone is different! Everyone responds to training in
a different way. If you are walking or cycling with a
friend, and doing exactly the same amount of training,
don’t be concerned if one of you gets fitter faster than
the other – this is what individualisation is all about.
It might be that one of you is having some pressure at
work or difficulties at home, but wherever it is, it’s
surprising what can affect your training. Some days
your training can go really well and the next day, even
though it was exactly the same length workout, it can
be a nightmare. This is individualisation.
Designing Your Program
Factors to consider:
A. Age
B. Health Status
C. Present Level of Fitness
D. Psychological factors and motivation
E. Goals
AGE
Age-related changes were associated with biological,
psychological, and social aspects of human life. For instance, the
older adults, are bound to suffer from chronic diseases, cognitive
impairment, poor social interaction and obesity due to poor
physical activities.
Training age is the Cumulative amount of time you've
spent training for a partucukar sports. It refers to a
cumulative workload (and skill level) built over years
and years of consistent-running.
these age- related changes are reversed with exercise
training, which improves efficiency to a greater degree
in the elderly. than in the young.
HEALTH STATUS
For many people, knowing the status of their health only
becomes important when they begin to lose it. And while the
advice of medical professionals and organizations may differ on
how frequently you should get a thorough medical checkup, the
consensus is clear that it’s a must to pay your doctor a visit even
before a serious health condition arises.
Aside from getting ahead of any potential conditions, knowing
the status of your health can also be beneficial to other aspects
of your life such as your finances, your future plans, and also your
retirement. Schedule an appointment with your doctor
or clinic and begin to reap the rewards of knowing your h ealth.
PRESENT LEVEL OF FITNESS
Determining fitness level depends on how you
define fitness and your goals. People typically
define fitness by an ability to perform something
well or with ease. If you can do a desired task with
ease then you have reached your ideal level of
fitness. For example if your goal is the ability to run
5 miles in 40 minutes you should measure your
current fitness based on how close you are to that
goal. Most experts consider that people have
fitness when they have a good level of muscular
strength and endurance, aerobic conditioning and
range of motion. If you can do all your desired
activities with ease then you have reached fitness.
PSYCHOLOGICAL FACTORS AND MOTIVATION
An individual's state of mind affects their training and
performance in any sporting situation. The psychological
factors that affect this include the individual's motivation,
arousal, anxiety and personality, and each will be briefly
examined to assess their impact and effects on training and
performance.
•self- confidence
•emotional control
•concentration
•health
•appearance
•activation
•persistence
•intensity
GOALS
•get healthy in body and mind to live a longer and
more fulfilled life
•shedding fat- the single most common goal of the
people who decide to start exercising is their desire
to lose fat
•building muscles- some people don't have a weight
problem
•improving endurance- other people get winded as
they take a couple of flights of stairs
•lose weight/fat
•gain muscle
REFERENCES:
Juan Dominguez del Corral (14 July
2018). Weight Training for Beginners: 10
Basic Principles to Optimize Your
Training. Amazon Digital Services LLC -
Kdp Print Us. ISBN 978-958-48-4199-5.
American heart association recommendations for physical
activity in adults. (2018).
[Link]/HEARTORG/HealthyLiving/PhysicalActivity/
FitnessBasics/American-Heart-Association-
Recommendations-for-Physical-Activity-in-
Adults_UCM_307976_Article.jsp#.W0i6V9hKiu0
Benefits of combining aerobic and anaerobic
exercise into daily workouts. (2016).
[Link]/benefits-combining-aerobic-
anaerobic-exercise-daily-workouts/
THANK YOU!
GROUP 3:
LEADER:
MIA A. DEANON
MEMBERS:
MA. EDEN GALLARDO
MARK ROBERT APOYA
WESLEY LOQUIAS
JOHN GABRIEL ROSAL
MARY JANE BOGA
