6.4: Principles of training program
design
Describe the essential elements of a general training program
training: systematic, repeated performance of structured exercise sessions over a period of time, with the
achievement of a specific goal in mind.
elements that should be included in a general training program for health and fitness:
Warm-up: light continuous activity which builds in intensity. It’s an aerobic activity that helps warm up
the body and loads the blood with oxygen
Stimulate the release of adrenaline (vasodilation → inc. speed of O2 delivery )
Decreased viscosity of blood → better flow to working muscles
Increased muscle temperature:
-greater enzyme activity → increased glycogen metabolism
-increased muscle contractility and elasticity of muscle fibers
Increased speed of nerve impulse conduction
Increased prod. of synovial fluid → improvement of joint efficiency
Endurance training: where a person works for long periods to exercise their heart, lungs, and large
muscle groups. It incorporates the use of our cardio-respiratory system and muscular endurance.
A) Continuous training: maintaining a steady pace for a long time (over 20 minutes and within the
aerobic training zone)
FITT principle:
-frequency (3-4 times/week)
-intensity (70-85% max.HR)
-time (20-40 mins)
-type (continuous)
B) Interval training: a structured period of work and then a structured period of rest (rests usually
1/2 the work time). Bouts of high/max intensity work followed by low-intensity recovery/rest
exercise.
When designing them, how long the work periods are in relation to the rest periods must be
considered. For aerobic training, it should be 1 or 1/2 units of rest for every unit of work.
C) Circuit training: activities done in a circuit formation where you start with one and move to the
others, completing a circuit (usually compromises upper, lower, and flexibility exercises).
D) Fartlek training: variation of speed when running.
6.4: Principles of training program design 1
, Cool down: done at the end of the exercise session to enable the body to gradually come back to
resting state
The reason why it’s gradually done is because:
-the purpose is to keep metabolic act. high and capillaries dilated → O2 flushes through muscle
tissue and removes/oxidizes remaining lactic acid
-prevents blood pooling, which can cause dizziness if exercise is stopped abruptly.
-limit the effect of Delayed Onset Muscle Soreness (DOMS)
Stretching activities: done as a part of the warm-up and cool-down phase. May increase flexibility or
reduce injury.
Flexibility training: stretching of the body to help improve the range of movement. This is done to
increase flexibility and increase the performance of a specific technique, reduce injuries…
Dynamic stretching: dynamic movements with the full range of motion in the joint with a gradual
increase of reach/speed (kicking imaginary ball…).
Active stretching: the ability to stretch an antagonist muscle using only the tension in the agonist
muscle (holding a leg as high as possible: hamstring is the antagonist and quadriceps and hip
flexors are the agonists).
Static stretching: target muscle is stretched until mild discomfort felt and then it’s held in this
position
Passive stretching: the range of movement achieved with an external force. Generally performed
with the help of a partner.
Resistance training: loading the muscles while doing exercise to help promote the maintenance and
growth of muscle tissue
Benefits:
increase bone muscle, tendon, and ligament strength
improved joint function
reduce risk injury
increased bone density
improved neuromuscular and cardiovascular function
Incorporation of recreational activities: could be walking or jogging with others (help with motivation).
Team games that are social, enjoyable and inexpensive.
Key principles of training programme design
Progression: development of training over time
start slowly and gradually increase the amount of exercise
Overload: to train harder than you have previously (frequency, intensity, type, and duration)
as the body becomes comfortable with the new workload, progressive overload is required to
stimulate further improvements in fitness
6.4: Principles of training program design 2
design
Describe the essential elements of a general training program
training: systematic, repeated performance of structured exercise sessions over a period of time, with the
achievement of a specific goal in mind.
elements that should be included in a general training program for health and fitness:
Warm-up: light continuous activity which builds in intensity. It’s an aerobic activity that helps warm up
the body and loads the blood with oxygen
Stimulate the release of adrenaline (vasodilation → inc. speed of O2 delivery )
Decreased viscosity of blood → better flow to working muscles
Increased muscle temperature:
-greater enzyme activity → increased glycogen metabolism
-increased muscle contractility and elasticity of muscle fibers
Increased speed of nerve impulse conduction
Increased prod. of synovial fluid → improvement of joint efficiency
Endurance training: where a person works for long periods to exercise their heart, lungs, and large
muscle groups. It incorporates the use of our cardio-respiratory system and muscular endurance.
A) Continuous training: maintaining a steady pace for a long time (over 20 minutes and within the
aerobic training zone)
FITT principle:
-frequency (3-4 times/week)
-intensity (70-85% max.HR)
-time (20-40 mins)
-type (continuous)
B) Interval training: a structured period of work and then a structured period of rest (rests usually
1/2 the work time). Bouts of high/max intensity work followed by low-intensity recovery/rest
exercise.
When designing them, how long the work periods are in relation to the rest periods must be
considered. For aerobic training, it should be 1 or 1/2 units of rest for every unit of work.
C) Circuit training: activities done in a circuit formation where you start with one and move to the
others, completing a circuit (usually compromises upper, lower, and flexibility exercises).
D) Fartlek training: variation of speed when running.
6.4: Principles of training program design 1
, Cool down: done at the end of the exercise session to enable the body to gradually come back to
resting state
The reason why it’s gradually done is because:
-the purpose is to keep metabolic act. high and capillaries dilated → O2 flushes through muscle
tissue and removes/oxidizes remaining lactic acid
-prevents blood pooling, which can cause dizziness if exercise is stopped abruptly.
-limit the effect of Delayed Onset Muscle Soreness (DOMS)
Stretching activities: done as a part of the warm-up and cool-down phase. May increase flexibility or
reduce injury.
Flexibility training: stretching of the body to help improve the range of movement. This is done to
increase flexibility and increase the performance of a specific technique, reduce injuries…
Dynamic stretching: dynamic movements with the full range of motion in the joint with a gradual
increase of reach/speed (kicking imaginary ball…).
Active stretching: the ability to stretch an antagonist muscle using only the tension in the agonist
muscle (holding a leg as high as possible: hamstring is the antagonist and quadriceps and hip
flexors are the agonists).
Static stretching: target muscle is stretched until mild discomfort felt and then it’s held in this
position
Passive stretching: the range of movement achieved with an external force. Generally performed
with the help of a partner.
Resistance training: loading the muscles while doing exercise to help promote the maintenance and
growth of muscle tissue
Benefits:
increase bone muscle, tendon, and ligament strength
improved joint function
reduce risk injury
increased bone density
improved neuromuscular and cardiovascular function
Incorporation of recreational activities: could be walking or jogging with others (help with motivation).
Team games that are social, enjoyable and inexpensive.
Key principles of training programme design
Progression: development of training over time
start slowly and gradually increase the amount of exercise
Overload: to train harder than you have previously (frequency, intensity, type, and duration)
as the body becomes comfortable with the new workload, progressive overload is required to
stimulate further improvements in fitness
6.4: Principles of training program design 2
