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  • Fitnesss Components and Training Overview

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    The document discusses different fitness components and their associated training methods and principles. It describes components like aerobic capacity, anaerobic capacity, muscular strength, muscular endurance, muscular power, speed, agility and flexibility. For each component, it lists suitable training methods like continuous training, interval training, circuits, resistance training and plyometrics. It also provides training principles for each method, such as intensity, duration, work to rest ratios and repetition speed.

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    The document discusses different fitness components and their associated training methods and principles. It describes components like aerobic capacity, anaerobic capacity, muscular strength, muscular endurance, muscular power, speed, agility and flexibility. For each component, it lists suitable training methods like continuous training, interval training, circuits, resistance training and plyometrics. It also provides training principles for each method, such as intensity, duration, work to rest ratios and repetition speed.

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    © All Rights Reserved
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    9K views3 pages

    Fitnesss Components and Training Overview

    Uploaded by

    api-234153555
    The document discusses different fitness components and their associated training methods and principles. It describes components like aerobic capacity, anaerobic capacity, muscular strength, muscular endurance, muscular power, speed, agility and flexibility. For each component, it lists suitable training methods like continuous training, interval training, circuits, resistance training and plyometrics. It also provides training principles for each method, such as intensity, duration, work to rest ratios and repetition speed.

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    © All Rights Reserved
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    of 3

    Fitness Components and Training Overview

    Fitness Component

    Training Methods

    Training Principles

    Continuous Training

    Intensity = 70-85% MHR


    Duration = 20min + in correct HR zone

    Interval Training

    Duration = Work : Rest Ratio = 1:1


    Work (30sec-4min) Rest (30sec- 4min)
    Intensity = 70-85%MHR

    Fartlek

    Intensity = Varied between 70-100%MHR

    Circuit

    Include extended duration activities

    Fartlek

    Intensity = Varied between 70-100%MHR

    Interval Training

    ATP-PC
    Work:Rest Ratio = 1:4+
    Duration: Under 10 seconds work
    Intensity = 95%+ MHR
    Anaerobic Glycolysis
    Work:Rest Ratio = 1:2 or 1:3
    Duration: 10-60 seconds
    Intensity = 85-95%MHR

    Circuit

    Include short, explosive activities

    Resistance/Weights

    Strength = 85-100% of 1RM


    = 1-4 Reps
    = 3-10 sets
    = Slow
    Power = 30-70% of 1RM
    = 4-12 Reps
    = 3-6 sets
    = Fast Speed

    Plyometrics

    Activities that stretch then contract a muscle. e.g skipping or box jumps

    Aerobic Capacity

    Anaerobic Capacity

    Speed

    Duration = 10sec
    = 95-100% Effort

    Fitness Components and Training Overview


    Fitness Component

    Training Methods

    Training Principles

    Resistance/Weights

    Strength = 85-100% of 1RM


    = 1-4 Reps
    = 3-10 sets
    = Slow

    Circuit

    Include slower 1RM (or close to) maximal efforts

    Continuous Training

    Intensity = 70-85% MHR


    Duration = 20min + in correct HR zone

    Interval Training

    Duration = Work : Rest Ratio = 1:1


    Work (30sec-4min) Rest (30sec- 4min)
    Intensity = 70-85%MHR

    Fartlek

    Intensity = Varied between 70-100%MHR

    Circuit

    Include extended duration activities

    Resistance/Weights

    Endurance = 50-60% of 1RM


    = 15+ Reps
    = 2-4 Sets
    = Medium Speed

    Muscular Strength

    Muscular Endurance

    Swiss Ball
    Core Strength
    Flexibility

    Flexibility/Yoga/Pilates
    Resistance/Weights

    Muscular Power

    Power

    = 30-70% of 1RM
    = 4-12 Reps
    = 3-6 sets
    = Fast Speed

    Circuit

    Include short, explosive activities

    Plyometrics

    Activities that stretch then contract a muscle. e.g skipping or box jumps

    Fitness Components and Training Overview


    Fitness Component

    Training Methods
    Speed

    Speed

    Agility

    Training Principles
    Duration = 10sec
    = 95-100% Effort

    Plyometrics

    Activities that stretch then contract a muscle. e.g skipping or box jumps

    Fartlek

    Intensity = Varied between 70-100%MHR

    Interval Training

    Work:Rest Ratio = 1:5 (ATP-PC)


    10 sec maximal effort.

    Circuit

    Include short, explosive activities

    Plyometrics

    Activities that stretch then contract a muscle. e.g skipping or box jumps

    Circuit

    Include activities that incorporate agility. e.g agility course.

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