Republic of the Philippines

DAVAO ORIENTAL STATE COLLEGE OF SCIENCE AND TECHNOLOGY

Martinez Drive, Guang-guang, Dahican, 8200 Mati City, Davao Oriental

Tel/Fax: (+632) 3883 – 195 http://www.doscst.edu.ph

INSTITUTE OF COMPUTING AND TECHNOLO

COMPILATION OF
SPEAR 2 (FITNESS EXERCISE)

(Bachelor of Science in Information Technology)

Submitted to:

Mr. Francis Adrian B. Celerinos

Submitted By:
Peter Joshua F. Gayta

May 08, 2020

Page 1
 TABLE OF CONTENTS
Pages
The concept of Physical Training ………………………………… 4 – 21
 Training Principles…………………………………………… 21- 24
 Training Method…………………………………………… 24- 25
- Continuous Training
(Running)

Training Method
 Fast Continuous Method …………………………………. 25
Speed Running

Training Method
 Interval Training ………………………………………………… 25-31

Training Method
Circuit Training ………………………………………………… 31- 37

Strength training ……………………………………………………………… 37- 39

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 (without equipment)

Strength Training ………………………………………………………………. 39-41

(With Equipment)

Plyometric Exercises …………………………………………………….41-45

Types of Flexibility Training…………………………………………46-47

 Static
 Passive
 Dynamic
 Ballistic Training
 Active Isolated
 Isometric training
 Proprioceptive Neuromuscular Facilitation

Pilates Concepts ……………………………………………………………47-49

The concepts of physical training

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 When you have worked through this chapter, you will have developed
knowledge and understanding of:
● the relationship between health and fitness, and the role that exercise plays
in both

● the components of fitness, their benefits for sport, and how fitness is
measured and improved

● the principles of training and their application to personal exercise/training

programmes

● the long-term effects of exercise

● how to optimise training and prevent injury

● effective use of warm up and cool down.

3.1 Health, Fitness and exercise

Health is a state of complete emotional, physical and social well-being, and not merely the absence
of disease and infirmity. Fitness is the ability to meet the demands of the environment. You exercise
in order to get fitter, which will help to maintain your health. As a result of being fi t and healthy,
you’re in a position to maximise your performance. Being fi t also contributes to both emotional and
social well-being.

Key terms
HEALTH: a state of complete
Emotional, physical and social
well- Being, and not merely the
Absence of Disease and
Infirmity.
FITNESS: The ability to meet
The Demands of the
environment.
EXERCISE: a form of physical
Activity done to maintain or
improve health and/or fitness;
it is not a competitive sport.
PERFORMANCE: The action of
Performing a task, including a
Sporting performance.

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Exercise is the name given to any form of physical activity done to maintain or improve your health
or level of fitness. It is not competitive sport. The more you exercise, the fitter you become and the
more able you are to perform, to take part in competitive sport and complete daily activities easily

PERFORMANCE

EXERCISE

FITNESS

HEALTH

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3.2 The components of Fitness and Fitness testing

coo
Body composition
Cardiovascular fitness Coordination
(aerobic endurance)

Strength Power

COMPONENTS
Muscular endurance OF FITNESS Reaction time

Flexibility Speed

Agility Balance

All performers need a good level of all 11 components of fitness, but different sports have
different requirements. This means that one sport may need a much higher level of fitness in a
specific component than another. So, for example, a gymnast will focus on developing flexibility in
order to make movements look aesthetically pleasing and in order not to lose marks for poor
execution, whereas a hammer thrower will focus on developing power to help increase the distance
that they throw.

Fitness testing

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The purpose of fitness testing is to gather information about your current level of fitness in one or
more of the 11 components of fitness. The results can then be used to put together a suitable
Personal Exercise Programme (PEP). Re-testing every six to eight weeks will allow you to monitor
your progress

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3.2 the components of fitness and fitness testing

Four steps to successful fitness testing

1) Choose the right test
Identify the component of fi tness that the participant wants to develop, and choose the
fitness test that measures that particular component of fitness. If there is more than one
fitness test that measures that component of fi tness, consider the advantages and
disadvantage of each, and choose the most appropriate for the circumstances.

2) Follow the standard method for performing the test

Follow the standard method for performing the test carefully to ensure that the results you
collect are reliable and valid. Use the specified equipment, and ensure you have adequate
space to conduct the test.

3) Make sure your tests are accurate

The results of fitness tests must be accurate in order to be useful. Often, the same participant
will generate different results each time they take a test, and it is, therefore, important to
ensure that as many factors as possible remain constant. Think about the following. a) Have you
used the same equipment each time? Is it

a) Have you used the same equipment each time? Is it working correctly?

b) Have you performed the test correctly each time?

c) Is the environment in which the test is taking place the same each time? For example, is the
temperature, and the time of day the tests are performed, similar?

d) Is the participant’s physical health the same each time?

e) Is the participant putting in the same amount of eff ort each time?

4) Be safe

Check the equipment carefully to ensure that it is safe to use, and ask the participant to sign a
consent form.

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3.3 Cardiovascular fitness

Cardiovascular fitness, also known as aerobic endurance, is a measure of how efficiently your body
can deliver oxygen and nutrients, such as glucose, to your working muscles during exercise. The
ability to carry away waste products, such as carbon dioxide and lactic acid is also part of
cardiovascular fitness. This is crucial during physical activity, because the requirements for oxygen
and nutrients go up when a person is exercising. The need to transport carbon dioxide and lactic acid
away from the muscles also increases. The better your cardiovascular fitness, the longer you can
keep going

Testing cardiovascular fitness: Cooper 12-minute test.

The Cooper 12-minute test measures how far you can run or swim in 12 minutes.

How do you do the test?

● Warm up for ten minutes.

● When your assistant gives the command “Go” and

starts the stopwatch, run or swim laps for 12 minutes.

● Your assistant should provide you with the time remaining at the end of each lap or length.

● At the end of 12 minutes, your assistant should shout “Stop”, and you should measure the
distance covered during this time to the nearest 10 metres.

Normative data for 16–19-year-olds

Excellent Above Average Below Poor

average average
MALE >56 Kg 51-56 Kg 45-50 kg 39- 44 kg < 39 kg
FEMALE >36 Kg 31-36 kg 25-30 kg 19-24 kg < 19 kg

Advantages of the Cooper 12-minute test

● Large groups can be tested at the same time.

● It is a simple test to perform

Disadvantages of the Cooper 12-minute test

● The accuracy of the test is dependent on the amount

of practice a performer has done, their pacing
strategies, and their level of motivation.
● You must have access to a 25 m swimming pool, or

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 a 400 m running track.
● Keeping track of an individual’s lap number can be
difficult when there is a large group performing the test
at the same time.

Testing cardiovascular fitness: Harvard step test

How do you do the test?

● Warm up for ten minutes.

● Set the metronome at 30 beats per minute.

● When your assistant gives the command “Go” and starts the stopwatch, step 30 steps per minute
in time with the metronome.

● Continue stepping for five minutes, or until you are exhausted and cannot maintain the stepping
rate for 15 seconds.

● Sit down when you have finished the test and measure the number of times your heart beats:

■ between 1.0 and 1.5 minutes after completing the test (Heart beats 1)

■ between 2.0 and 2.5 minutes after completing the test (Heart beats 2)

■ between 3.0 and 3.5 minutes after completing the test (Heart beats 3). Record the results.

Record the results.

● Count your heart beats at your radial pulse by placing your index and middle finger on the inside of
your wrist, or at your carotid pulse by placing your index and middle finger on either side of your
neck. Do not press hard

● Calculate your level of fitness using the following formula:

100 × duration of test in seconds

2 × (heart beats 1 + heart beats 2 + heart beats 3)

Normative data for 16-year-olds

Excellent Above Average Below Poor

average average
MALE >90 80-89.9 65-79.9 55-64.9 <55
FEMALE >86 76-86 61-75.9 50-60.9 <50

Advantages of the Harvard step test

● Minimal equipment and space is required.

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● The test can be self-administered.

Disadvantages of the Harvard step test

● Accuracy of the test is dependent on how strictly the instructions are followed and performer’s
level of motivation.

● The height of the step will disadvantage a short person because they will need more energy to
complete a step up than a taller person. Similarly, weight can affect performance because a heavier
person will need more energy to complete a step than a lighter person.

● Testing large groups can be time consuming.

● There is a danger that the performer will trip if they are tired and cannot get their foot up onto the
Step.

3.4 Strength
Strength is the amount of force a muscle can generate when it contracts to
overcome resistance. The stronger you are, the easier it is to do everyday tasks
such as lifting and carrying.

Testing strength: Grip dynamometer

How do you do the test?

● Use a grip dynamometer to measure grip strength.

● Record the maximum reading from three attempts using your dominant hand.

● Allow one-minute recovery time between each attempt.

● Grip strength is usually measured in kilograms (kg)

Normative data for 16–19-year-olds

Excellent Above Average Below Poor

average average
MALE > 56 Kg 51-56 kg 45-50 kg 39-44 kg < 39 kg
FEMALE > 36 kg 31-36 kg 25-30 kg 19-44 kg < 19 kg

Advantages of the grip dynamometer

● It is a simple test, which is easy to conduct.
● There is a lot of normative data to use for comparison
Disadvantages of the grip dynamometer

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● The dynamometer must be adjusted for hand size. How well this is done has an eff ect on
the accuracy of the measurement.
● It only focuses on forearm and hand strength, and does not consider the strength of other
parts of the body.

3.5 Muscular Endurance

Muscular endurance is a measure of the length of time your voluntary

muscles can contract without getting tired. This can be repeated muscle
contractions, or one contraction held for a long period of time. The greater
level of muscular endurance you have, the longer you can perform.

Testing muscular endurance: One-minute sit-up test

How do you do the test?

● Lie on an exercise mat with your knees bent at right angles and your feet fl at on the
ground. Rest your hands on your thighs.
● Squeeze your stomach, push your lower back fl at, and raise your upper body high enough
for your hands to slide along your thighs to touch the tops of your knees. Don't pull with
your neck or head, and keep your lower back on the floor. Then return to the starting
position.
● Your assistant should count how many full sit-ups you can complete in one minute, or up
to the point where you cannot continue.

Normative data for 16–19-year-olds

Excellent Above Average Below Poor
average average
MALE >30 26-30 20-25 17-19 <17
FEMALE >25 21-25 15-20 9-14 <9

3.5 Muscular Endurance

Advantages of the one-minute sit-up test

● It is simple to perform.
● It requires minimal equipment.

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● Large groups may be tested at once.

Disadvantage of the one-minute sit-up test

● It is difficult to determine when a correct sit-up has

been performed, and so there may be a dispute about
the total number.

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 Testing muscular endurance: One-minute press-up test
How do you do the test?
● Take up the starting position:
■ For a full press-up the starting position is with arms fully extended, body straight,
hands slightly wider than shoulder-width apart, fingers pointing forwards, and both feet on
the floor.
■ The starting position for a modified press-up (for those with less upper body strength)
is with arms fully extended, body as straight as possible but with knees on the ground,
weight over the hands, which are placed slightly wider than shoulder-width apart, and
fingers pointing forwards.
● On the command “Go”, bend your elbows and lower your body until your shoulders drop
below the level of your elbows. Then return to the starting point. Pausing to rest is only
allowed in the starting position.
● Your assistant should count how many full press-ups you can complete in one minute, or
up to the point where you cannot continue.
Normative data for 17–19-year-olds

Excellent Good Above Average Below Poor Very

average average Poor
MALE (full >56 47-56 35-46 19-34 11-18 4-10 <4
press-up)
FEMALE >35 27-35 21-27 11-20 6-10 2-5 0-1
(modified
press-up)

Advantages of the one-minute press-up test

● The test is simple to perform.
● The test requires minimal equipment
Disadvantages of the one-minute press-up test
● It can be difficult to assess whether each press-up was performed correctly. This can lead
to uncertainty about the total number completed.
● The performer will get tired if they stay in the ready position for too long. This can make it
difficult to test many people at the same time

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3.6 Flexibility

Flexibility is the ability of your joints to move through their full range of movement. The
greater your flexibility, the more you are able to move your body effectively.
Testing flexibility: Sit and reach test
How do you do the test?
● Sit comfortably on the floor with your legs straight out in front of you.
● Place the measuring tape, with 0 cm level with your feet, parallel with your legs. If you are
using a sit and reach table, the measurements are already marked.
● Put the soles of your feet, shoulder width apart, against the box/table.
● Make sure your knees are straight, as this is what determines hamstring flexibility. If your
knees bend during the test, the results will be inaccurate.
● With your hands stretched towards your feet, lean forwards and reach as far as possible
with your fingertips. If possible, reach beyond the end of your toes and over the top of the
box. You must make sure, however, that there are no jerky movements while doing this and
that you are able to hold the reach for at least two seconds.
● You get three chances to stretch forwards and then the fourth stretch is measured.
● The distance that your fingers touch on the measuring tape/sit and reach table will be
your score, showing the distance you were from 0 cm.
Normative data for 16–19-year-olds

Excellent Above Average Below Poor

average average
MALE > 14 cm 14-11 cm 10.9-7 cm 6.9-4 cm < 4 cm
FEMALE > 15 cm 15-12 cm 11.9-7cm 6.9-4 cm < 4 cm

Advantages of sit and reach test

● It is well known.

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● It is easy and quick to perform.
● There is a lot of published data to use for comparison.
Disadvantages of sit and reach test
● Variations in the length of individuals’ arms, legs and trunk can make comparisons
between people inaccurate.
● The test focuses only on the flexibility of the lower back and hamstrings

3.7 Body Composition

Body composition is a measure of the percentages of fat, muscle, bone, water, and vital organs that
make up your body weight. You are born with a tendency towards a particular body composition,
but exercise and diet can bring about changes. The important thing is that you have the correct body
composition for your sport.

Samples of Body Composition Exercises

 Modified push-up

 Traditional push-up

 Stability ball push-up

 Front lunge or walking lunge exercise

 Lunge variations

 Overhead lunge

 Squat exercise with an overhead press

 Abdominal plank exercises

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2 ways of Building Body Composition Workouts
 Circuit training. Combine your favorite cardio activity with strength training and
alternate each activity within a single workout. For example, if you like to walk you
might get on a treadmill and climb a hill for 7 minutes then follow up with 3 minutes
of push-ups, lunges, and abdominal curls. Repeat that pattern three to six times for a
complete circuit workout.

 Alternate days. You can also burn fat and build muscle by alternating workouts on
different days. For example, you might choose to take an aerobics class on Monday,
Wednesday, and Friday and complete your strength-training workout on Tuesdays
and Thursdays. Try not to schedule strength-training days on consecutive days as
your muscles need time to recover.

3.8 Agility

Agility is a measure of how quickly you can change the position of your
body, while keeping your entire body under control. Agility is influenced by
a combination of speed and balance

Types of Agility Training Exercises

1. Lateral Plyometric Jumps

Lateral plyometric jumps help build explosive power, balance, and coordination by using our natural
body weight. This advanced agility training exercise is essential for any athletic position that requires
lateral coordination and power. For best results, be sure to perform this drill after a thorough warm
up.

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 2. Forward Running, High-Knee Drills

Requiring only a basic speed later and your body, this agility training exercise is designed to improve
foot coordination and speed for all field sport athletes. Simply run with high knees forward through
the ladder, landing in every ladder space. For this simple drill, proper form is key. Be sure to land on
the balls of your feet and drive forward with your arms.
3. Lateral Running, Side-to-Side Drills

Lateral running drills greatly improve both knee and ankle stability, making them ideal for court-
sports. For proper form, maintain a low center of gravity and quickly step side-by-side through the
ladder. Be sure to step both feet, one at a time, inside each rung of the ladder. While driving your
arms forward, always aim to land on the balls of your feet. Repeat from right to left and then again,
left to right. Proper form is the key to your success!
4. Dot Drills

Agility and explosive speed are achievable when you have the appropriate leg strength, something
that is improved with basic dot drills. Dot drills are just one of the ways in which you can increase
knee and ankle strength, giving you the additional stability you need for field sports, racket sports,
basketball and soccer. Dot drills allow these athletes to fluently change direction without notice.
To complete the dot drill successfully, use tape to place a small “X” on the ground in the pattern of a
five, as seen on a dice; you may also use a dot drill mat. Start your warm-up by jumping from dot to
dot with both feet at once. After you feel warmed up (approximately 30 seconds), progress to one
foot hopping and then try to follow a specific jumping pattern.
5. Jump Box Drills
Great for your quads, glutes, and hamstring muscles, start by stepping into a VertiMax 8 with a
medium to heavy resistance (depending on your ability). Keeping your knees over your toes, jump as
high and as fast as you can. Land safely on the balls of your feet. Repeat VertiMax jump box drills for
10 - 20 seconds.

6. L Drills
L Drills, aka Cone Drills, are a popular agility training exercise used by coaches and professional
trainers to develop rapid change of direction ability and speed.
 Set your cones up for the 3 Cone Drill.
 Start at the line in a 3 Point Stance.
 Come out low for about 5 yards, maintaining medium speed control, touching the line at the
center cone.
 Once you touch the line, immediately return to the start cone, and touch the line using
the same hand.
 Next, turn and sprint back around the center cone, planting off your inside foot for a hard
turn and figure eight around the end cone (again, planting your inside foot).
 Make a sharp cut around the middle cone, turning on your inside foot, and sprint back to the
starting cone, to finish the drill.
 Repeat 3 - 5 times.

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 7. Plyometric Agility Drill
Athletes use plyometric jumping exercises to build explosive power and speed. Additionally, these
challenging agility training drills improve coordination, dexterity, and effectively improves sports
performance. Using a set of small hurdles, jumping on one or both feet can develop agility and
increase foot speed for runners and field sports athletes alike.

 Set up several small agility hurdles, placing about 2 feet between each hurdle.
 Start with your legs shoulder-width apart. Begin to jump upward and forward, clearing each
hurdle. Be sure to land lightly on the balls of your feet.
 Upon landing, immediately jump again, driving forward with your arms.
 Repeat several repetitions.
 Repeat the drill on only the right foot and then only the left foot.

8. Shuttle Runs

The shuttle run is a standard agility training exercise used by athletes who play stop-and-go sports
(i.e. soccer, basketball, and hockey). Shuttle run drills are an easy way to inject some high-intensity
training into a basic conditioning program while you build speed, agility, and endurance.
Set a training area with two markers, such as cones, about 25 yards apart. With explosive speed,
sprint from one marker to the other marker and back. Repeat 6 - 8 times. Consider switching it up by
including forward-touch-return runs, forward-backward runs, and side-to-side runs.
 
Ultimately, agility training sets apart average athletes from exceptional athletes. Adding the above
agility training exercises to your weekly conditioning routine will have you taking it to the next level
within a few weeks.

3.9 Balance

Balance is your ability to keep your body steady both when in a static position and when moving

Examples of balance exercises include:

 standing with your weight on one leg and raising the other leg to the side or behind you
 Putting your heel right in front of your toe, like walking a tightrope
 Standing up and sitting down from a chair without using your hands

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  Walking while alternating knee lifts with each step
 Doing tai chi or yoga
 Using equipment, like a Bosu, which has an inflatable dome on top of a circular platform, which
challenges your balance

Over time, you can improve your balance with these exercises by:

 Holding the position for a longer amount of time

 Adding movement to a pose
 Closing your eyes
 Letting go of your chair or other support

3.10 Coordination

Coordination is your ability to move two or more body parts together, accurately and
smoothly. The more coordinated you are, the easier you will find it to perform complex actions.

Types of Coordination Exercises:

 Standing Balance with Ball Tosses

Best for: Eye and Hand Coordination

Beginner clients can keep both feet on the floor. Position intermediate clients to balance on one leg
with the opposite leg lifted at 90 degrees at the hip and knee.

Use a tennis ball, Pilates ball or a soft medicine ball and cue the client toss the ball into each hand.
The eyes should follow the ball. If performing a balance exercise, complete a set with each leg
balancing.

 Contralateral and Ipsilateral Marching

Best for: Hand and Foot Coordination

Contralateral marching—cue the client to raise their right arm overhead and simultaneously
lift their left leg at 90 degrees at the hip. Hold for three to five seconds and release to the

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 starting position. Next, cue them to lift their left arm overhead and simultaneously lift their
right leg to 90 degrees. Continue alternating sides.

 Walk, Toss and Catch

Best for: Eye and Hand Coordination and Hand and Feet Coordination

The client and trainer can walk back and forth while bouncing a tennis ball or something
similar back and forth. If the ball is bounced too far in front, the client must react with more
effort in order to catch the ball. 

 Squats with Focal Point Challenges

Best for: Eye and Hand Coordination

Position the client in an upright standing position with feet hip distance apart. Lift arms to
shoulder height and extend the wrists with fingers facing the ceiling. There are two ways to
execute this squat.

First, cue the client to find a focal point on the wall or the floor in front of them. Have them
perform a squat as their right arm moves to the side of the body (rotating the torso) while
focusing on the focal point. Return the torso and arm to the center standing position. Next,
perform the same movement on the left side. Alternate moving the right and left arms as
they squat. The second way involves performing the same squat, but this time cue the client
to focus their gaze on the moving fingers. The head will also rotate in the same direction as
the arm.

 Reaction Side Squats

Best for: Eye and Foot Coordination and Reaction to a Cue

The trainer and the client will face each other. The trainer will use their hand to point to the
right or left. The client must coordinate and synchronize a side squat in a timely manner
based on the direction signaled. Trainers can regress this exercise to a side step.

3.11 Reaction time

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 Reaction time is the amount of time it takes you to respond to a stimulus.
A stimulus can be anything from a starting gun to a sudden side-step by an
opponent or a shout from a teammate. The shorter your reaction time,
the faster you will respond.

TOP EXERCISES TO IMPROVE YOUR REACTION TIME

Video games to practice anticipation

Though reaction time expert Marc Green acknowledges that reaction time is a combination of
several factors — including mental processing time, movement, device response time, expectation,
urgency, age, visibility and gender — the amount of time it takes for the eyes to process visual cues,
that in turn signal responses from your brain and the rest of your body, impacts reaction time. As
such, practicing how to anticipate and react to obstacles can make you better equipped at
responding when they happen in “real life.” Although you can purchase computer programs

specifically designed to simulate hazardous road conditions and enhance driver reaction time via
exercises that develop skills such as “useful field of view” and your adeptness at “multiple object
tracking,” video games can produce similar results. Spend just a few minutes a day playing games
that involve racing or driving challenges and include obstacles that enter the screen from all
directions, along with road-level distractions such as mud puddles, bumps and ice patches.

Yoga to manage reactive stress

Though yoga may not appear to have much to do with driving, reaction time and your ability to
navigate through a hazardous situation requires that you’re able to stay calm and focused regardless
of external (or internal) conditions. A regular yoga practice can help you learn to control your “panic
instinct” through breath and purposeful movement — a skill that can help you react more effectively
in the event of emergency.

Paddle sports for hand-eye coordination

Not only do activities such as tennis and racquetball challenge your ability to stay focused on rapid
and quickly changing movements across your direct and peripheral vision fields, your brain must
communicate quickly with the rest of your body in order to move across the court, adjust your
positioning, footing, and return the ball. In one study specifically examining the sport of tennis,
participants who trained in tennis compared to a control group of non-exercisers and runners
performed better in overall reaction and response times, and showed a statistically significant
difference in their reaction time on a braking test. As a result, researchers conclude that regular
tennis playing is directly linked to improved psychomotor speed, particularly in older drivers.

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Interval drills with sprints
If you have a regular fitness routine you’re already working on your reaction time: One study
aimed at improving driver reaction times revealed that participants who took part in a one-
hour exercise session three times a week for eight weeks showed a noticeable improvement
in reaction times over a control group who didn’t exercise. You can enhance your reaction
time even further by incorporating rapid-fire bursts of movement into your existing routine to
ensure that you’re challenging both Type 1 muscle fibers (which regulate slower-paced
activity) and Type 2 muscle fibers (which regulate fast-twitch movements). The next time
you’re on an indoor bike, for example, incorporate 30 to 60 seconds of high-intensity sprint
work at random, returning to more moderately paced cycling for about three minutes, and
rotating between the two movements. (You can replicate the same type of work on a track,
treadmill, stair climber, in the pool, or on an elliptical or rowing machine). Eventually, your
body will learn how to better acclimate to both types of movement, ultimately enhancing your
driver reaction time.

3.12 Speed

Speed is the rate at which your body, or part of your body, is able to perform a movement.

Testing speed: Thirty metre sprint test.

The 30 m sprint test measures your acceleration and maximum speed

How do you do the test?

● Warm up for ten minutes.
● Start from a stationary position, with one foot in front of the other and with the front foot on or
behind the starting line. Hold the position for at least two seconds before starting, and do not rock
backwards and forwards.
● Run, as fast as you can, to the finish line. Your assistant should time you. The timing starts from
your first movement and finishes when your chest crosses the finish line.
● You have two attempts and the best time is recorded in seconds, to one decimal place.

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Normative data for 16–19-year-olds
Excellent Above Average Below Poor
average average
MALE < 4 sec. 4.2-4 sec. 4.4-4.3 sec. 4.6-4.5 sec. > 4.6 sec.
FEMALE < 4.5 sec. 4.6-4.5 sec. 4.8-4.7 sec. 5-4.9 sec. > 5 sec.

Advantages of the 30 m sprint test

● The test is quick to conduct.

● It can be performed anywhere that there is a fl at surface that is 50 m long.

Disadvantages of the 30 m sprint test

● The running surface and weather conditions (if conducted outside) can affect the results.

● The results can be inaccurate if a stopwatch is used, because there will be a slight delay as the
assistant registers the beginning and end of the test. The test can be made more accurate if a timing
gate is used.

3.13 Power

Testing power: Vertical jump test

How to do the test?
● Stand side-on to a wall and reach up with the hand closest to the wall. Keeping your feet fl
at on the ground, your assistant should mark or measure the point on the wall where the
top of the fingertip of your longest finger touches. This is your standing reach.
● Put a little chalk on your fingertips. Stand away from the wall and jump vertically as high
as possible using both your arms and your legs to help you project your body upwards.
Touch the wall at the highest point of the jump and have this marked or recorded.
● The difference in distance between the standing reach height and the jump height is your
score.

Normative data for 16–19-year-olds

Excellent Above Average Below Poor
average average

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 MALE > 65 cm 50-65 cm 40-49 cm 30-49 cm < 30 cm
FEMALE >58 cm 47-58 cm 36-46 cm 26-35 cm < 26 cm

Advantages of the vertical jump test.

● It is quick and easy to perform

Disadvantages of the vertical jump test

● Technique plays a big part in
achieving a good score, because
the performer must mark the wall
at the top of the jump.

3.14 Principles of training

Training to improve an athlete's performance obeys the principles of training:
specificity, overload, rest, adaptation and reversibility (SORAR).
Specificity

To improve the range of movement for a particular joint action, you have to perform

exercises that involve that joint action. It is quite possible for an athlete to have
good mobility in the shoulder joint but to have poor hip mobility. Conducting
shoulder mobility exercises may further improve the shoulder mobility but it will not
affect hip mobility.

In addition to developing general levels of all-around mobility in an athlete, coaches

need to consider the specific mobility requirements of a given event. The coach can
analyse the technique of his/her event, identify which joint actions are involved and
determine which need to be improved in terms of the range of movement. A thrower, for
example, might require improvements in his/her shoulder and spine mobility. A hurdler
might need to develop his/her hip mobility.

The amount and nature of the mobility training required by each athlete will vary
according to the individual athlete's event requirements and his/her range of movement
for each joint action. It may be necessary to measure the range of movement for
particular joint actions to determine the present range and future improvement.

Specificity is an important principle in strength training, where the exercise must be

specific to the type of strength required and is therefore related to the particular

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demands of the event. The coach should have knowledge of the predominant types of
muscular activity associated with his/her particular event, the movement pattern
involved, and the type of strength required. Although specificity is important, every
schedule must include exercises of a general nature (e.g. power clean, squat). These
exercises may not relate too closely to the movement of any athletic event, but they do
give a balanced development and provide a strong base upon which highly specific
exercise can be built.

To use heavy throwing implements or weighted belts may seem the obvious solution to
the specificity problem, but it is probable that by doing so the athlete will unconsciously
develop compensatory movements in his/her technique in adjusting to the new weight.
Most authorities consider that in the throwing events the training implement should be
kept within 15% of the competition weight.

Overload

When an athlete performs a mobility exercise, he/she should stretch to the end of
his/her range of movement. In active mobility, the end of the range of movement is
known as the active end position. Improvements in mobility can only be achieved by
working at or beyond the active end position.

 Passive exercises involve passing the active end position, as the external force
can move the limbs further than the active contracting of the agonist's muscles
 Kinetic mobility (dynamic) exercises use the momentum of the movement to
bounce past the active end position

A muscle will only strengthen when forced to operate beyond its customary intensity.
The load must be progressively increased to further adaptive responses as training
develops, and the training stimulus is gradually raised. Overload can be progressed by:

 increasing the resistance e.g. adding 5kg to the barbell

 increasing the number of repetitions with a particular weight
 increasing the number of sets of the exercise (work)
 increasing the intensity- more work in the same time, i.e. reducing the recovery
periods

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Recovery

Rest is required for the body to recover from the training and to allow adaptation to take
place. An inadequate amount of rest may lead to overtraining.

Adaptation

The body will react to the training loads imposed by increasing its ability to cope with
those loads. Adaptation occurs during the recovery period after the training session is
completed.

If exercises lasting less than 10 seconds (ATP-CP energy system) are repeated with a full
recovery (approximately 3 to 5 minutes) then an adaptation in which stores of ATP and
CP in the muscles are increased.

This means more energy is available more rapidly and increases the maximum peak
power output. If overloads are experienced for periods of up to 60 seconds, with a full
recovery, it is found that glycogen stores are enhanced.

The most noticeable effect of weight training with heavy loads on fast-twitch muscle
fibres is larger and stronger muscles (hypertrophy).

The rate of adaptation will depend on the volume, intensity and frequency of the
exercise sessions. In their recent investigation Burgomaster et al. (2008)[3] reports that
6 weeks of low-volume, high-intensity sprint training-induced similar changes in selected
whole-body and skeletal muscle adaptations as traditional high-volume, low-intensity
endurance workouts undertaken for the same intervention period.

Hawley (2008)[2] states that the time of adaptation may be quicker for high-intensity
sprint training when compared to low-intensity endurance training, but that over a
longer period, the two training regimens elicit similar adaptations.

Reversibility or Detraining

Improved ranges of movement can be achieved and maintained by regular use of

mobility exercises. If an athlete ceases mobility training, his/her ranges of movement
will decline over time to those maintained by his/her other physical activities.

When training ceases the training effect will also stop. It gradually reduces to
approximately one-third of the rate of acquisition (Jenson and Fisher, 1972). Athletes

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must ensure that they continue strength training throughout the competitive period,
although at a reduced volume, or newly acquired strength will be lost

3.15Training Method: Continuous Training

What is continuous training good for?

Continuous training requires your body to use oxygen to produce energy which means it will improve
your respiratory system (your lungs and breathing) and also your cardiovascular system (your heart).

It is great for building cardiovascular endurance and by improving your heart and lung function you will
be able to cope with everyday tasks much easier without getting out of breath.

Those of you who are looking to lose weight may find that continuous exercise can be very beneficial.
As it uses large muscle groups this means that it burns a lot of calories even when it is performed at a
relatively easy intensity.

Continuous exercise can also be therapeutic and stress relieving for some who find it helps them to
switch off from the pressures of work or family life for the time they are performing it.

When should you do continuous training?

If you are new to exercise then continuous exercise is a great way of building a good level of
cardiovascular fitness before moving onto more advanced methods of training such as intervals or
high intensity interval training (HIIT). It is relatively easy to perform, and low impact choices such as a
bike or cross-trainer are suitable for those who carry excess weight or cannot perform impact
exercise.

If you are advised to train at a moderate intensity based on your Health MOT results then continuous
exercise would probably be a good place to start your fitness journey.
Using one of the cardiovascular machines in your gym you can monitor your heart rate by placing
your hands on the heart rate sensors and ensure you are training between 60-70% of your maximum
heart rate to gain the most benefit from your training.

To work this out use the following equation. 

(220 – Age) x0.6 = 60% = Target minimum heart rate 

(220 – Age) x0.7 = 70% = Target maximum heart rate

Those who are training for an endurance event such as a marathon, triathlon or bike ride should
include some continuous exercise in their training as it allows you to get in the all-important mileage
needed for a base level of fitness which cannot be achieved through interval training.

Types of Continuous Training:

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  Cycling
also called biking or bicycling, is the use
of bicycles for transport, recreation, exercise or sport.[1] People engaged in cycling are
referred to as "cyclists",[2] "bikers",[3] or less commonly, as "bicyclists".

 Jogging
is a form of trotting or running at a slow or leisurely pace. The main intention is to
increase physical fitness with less stress on the body than from faster running but more
than walking, or to maintain a steady speed for longer periods of time. 

 Running
is a method of terrestrial locomotion allowing humans and other animals to move rapidly
on foot. Running is a type of gait characterized by an aerial phase in which all feet are
above the ground (though there are exceptions). [1] This is in contrast to walking, where
one foot is always in contact with the ground, the legs are kept mostly straight and
the center of gravity vaults over the stance leg or legs in an inverted pendulum fashion

 Walking
also known as ambulation) is one of the main gaits of locomotion among legged
animals. Walking is typically slower than running and other gaits. Walking is defined by
an 'inverted pendulum' gait in which the body vaults over the stiff limb or limbs with each
step. This applies regardless of the unusable number of limbs—even arthropods, with
six, eight, or more limbs, walk.

3.15 Training Method: Fast continuous Method (Speed Running)

In fast continuous method, the work is done at faster speed without changing the pace for
long without any pause or break in-between the exercise. The duration of work should not
be less than 20 minutes for well trained athletes. Heart rate ranges from 160 to 180 beats
per minute. As the nature of activity is fast, intensity is high so anaerobic is more strenuous
and exhaustive. Fast pace method is very effective for improving the VO2 maximum.

3.16 Training Method: Interval Training

Interval training uses the heart in a different way. It involves alternating the pace
throughout your training, with phases of acceleration that increase your heart rate
and active recovery phases. The idea is to be able to exercise for longer at a higher
intensity thanks to the recovery periods, and to improve your cardiovascular performance.
The duration of the different phases, from several seconds to several minutes, varies
depending on the objective: weight loss, power, etc.

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 WHAT ARE THE ADVANTAGES OF INTERVAL TRAINING?

Interval training helps you increase the amount you work out by limiting fatigue. In other words,
thanks to this training method you will be able to train for longer while improving your
cardiovascular capacity. Interval training helps you achieve the following endurance objectives:
 
 Improving your ability to recover
 Maintaining a high intensity for as long as possible
 Putting in a large amount of effort
 
In fact, by stimulating your heart rate with a variety of paces, you will help your body to tackle lactic
acid production. This will increase your anaerobic threshold, a factor that limits endurance. Interval
training develops what we call your velocity at maximal oxygen uptake (vVO2max). This
corresponds to the speed at which your oxygen uptake is at its highest. When you reach your
vVO2max, your VO2 max (ml/min/kg) is 3.5 times your vVO2max (km/h). When you increase your
aerobic capacity, you increase your resistance to exercise and your speed. The result is that you
achieve better endurance performances!
 
If you are a beginner, it is best to prioritise continuous training to improve your endurance. If you
are an experienced runner or athlete, you might be more interested in interval training to get you in
shape faster, rather than doing moderate sessions at the same pace. Alternating walking and
running helps reduce the risk of injury to your joints, and therefore protects your body while upping
your endurance. It has been shown that interval training helps burn more fat, preserves muscle
mass and improves your cardiovascular fitness. It is the best choice possible for losing weight and
improving your health.

Interval Training Workout Guidelines

#1: Stationary Bike Tabata Workout

The tabata protocol is a workout method where you perform 20 seconds of intense work followed
by 10 seconds of rest for a total of 8 cycles. While the entire workout lasts only 4 minutes, by the
end, you should feel like you can’t and don’t want to complete another interval.

Workout Instructions:

 Using a stationary bike, warm up for 5-10 minutes. Make sure to have adequate resistance
on your bike before you start sprinting so your legs don’t spin out of control.

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  After your warm-up, sprint hard for 20s and bike very slowly for 10s.

 Repeat for a total of 8 rounds (4 minutes total). Finish with a 5-10min cool down at an easy

tempo.

#2: 25-Minute Sprint Fartlek Workout

In Swedish, Fartlek means “speed play.” This form of training combines steady state (continuous)

training with speed intervals in an unstructured format that strengthens both the aerobic and

anaerobic energy systems. The intensity and speed varies however and whenever you want. Walk,

jog, and sprint for any distance or length of time, and in any order. This is a spontaneous form of

training that you can just go out and have fun with.

Workout Instructions:

1. Jog for 8 minutes

2. Fast run for 4 minutes

3. Sprint for 20 seconds

4. Walk for 1 minute

5. Sprint for 30 seconds

6. Walk for 1 minute

7. Sprint for 10 second

8. Walk for 1 minute

9. Jog for 5 minutes.

10. Complete a fast run for 1 minute to the finish, and then cool down by walking for 5-10 minutes

at the end.

#3: 100m Walk-Back Sprint

The walking back sprint is probably one of the most straight-forward and easy to incorporate
variations of HIIT (particularly if you have a running track nearby, although a track is not necessary).
If you’re using a track, pick a distance to sprint—50m, 100m, 200m, etc. Sprint your selected

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distance, and then walk back to the start to recover. Repeat 4-10 times. If you don’t have a track,
you can use a street length or pick two points in a park to sprint/walk between. Sprint to the end
and walk back to recover.

Workout Instructions:

 On a track, warm-up with dynamic stretches and accelerations. Then sprint 100m as fast as
you can and walk back to the start.

 Repeat 4-10x.

#4: Lunge/Sprint Combination Intervals

In a combination interval, you alternate between a high-rep strength exercise and an anaerobic
cardio interval. NOTE: This is a more advanced type of interval, so please be careful.

Workout Instructions:

 Complete 15 dumbbell walking lunges on each leg (30 lunges total) followed immediately by
a 30s hill sprint on a treadmill.

 Recover for 30-90s and repeat.

 Complete 3-5x.

#5: Countdown Jump Rope Workout

This workout works by choosing a specific amount of time – 2 minutes – then dropping the amount
of exercising required by 30 seconds on subsequent sets. The amount of time given for rest matches
the amount of time spent exercising, so it’s a 1:1 work-to-rest ratio.

Workout Instructions:

 For 2 minutes, complete as many jump rope revolutions as you can

 Rest 2 minutes

 For 1.5 minutes, complete as many jump rope revolutions as you can

 Rest For 1.5 minutes

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  For 1 minute, complete as many jump rope revolutions as you can

 Rest for 1 minute

 For 30 seconds, complete as many jump rope revolutions as you can

 Rest for 3 minutes, then repeat 1-2x

See if you can match the number of revolutions you get in the second round as you did in the first.
Given you are timing yourself, you can watch a clock on the wall, or use a countdown timer on a
watch, or stopwatch.

#6: You-Go-I-Go Swimming Workout

Swimming is an excellent full body exercise that is low impact, but it can be made high intensity.
While many swimmers will do 60 laps at a snails pace, you can opt for cranking up the intensity to
get a much better workout in much less time. For a bit more fun, get a partner to do this workout
with you.

Workout Instructions:

 Warm up by swimming 8-10 laps

 Swim 2 laps as fast as you can at top speed

 The second you are done, your friend then completes 2 laps as fast as he / she can

 Alternate for a total of 10 rounds (20 laps)

This workout shouldn’t take much more than 10 minutes.

#7: Plyometrics “Ouch My Legs” Workout

Plyometrics are exercises that require muscles to exert maximum force in minimum time. For this
reason, they can be more dangerous if proper form isn’t used. They can also be very efficient and
effective because so much power is being used in a short period of time. This workout requires only
2 plyometric exercises: jump squats and jump lunges.

Workout instructions:

 Complete 15 reps of jump squats

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  Rest 30 seconds

 Complete 24 Reps of Jump Lunges

 Rest 30 seconds

 Repeat for 5 rounds

What you’ll notice by your last set is your leg muscles should feel like they are on fire, in a good way.
If you want to take this workout up another notch, consider using a weighted vest, or holding
dumbbells at your sides…but this tough! If this plyometrics workout is too difficult for you, consider
doing it with assistance while holding on to a solid object like a bar, or TRX.

How To Create More Interval Training Workouts

You can create a limitless variety of interval training workouts by adjusting the time, weight, and
distance of the intervals you are completing to constantly challenge your body.

Variable #1 – Time

Changing the duration of your interval is a great way to keep your workout challenging. If you start
out with 30s sprints on a treadmill, after a few weeks increase the duration of your interval to 45s,
and then 60s.

Alternatively, you can change the duration of your rest period. Initially, it’s a good idea to give
yourself a lot of rest time. Take 90s to recover at first, then decrease your rest time to 60s and so on.

As your fitness improves, you’ll be able to sprint for a longer period of time and recover faster.

Variable #2 – Weight

As you get stronger and faster, adding weight to an exercise will enable you to continue challenging
yourself and improve. One way to add weight is with a weight vest. Another

option is, if you’re doing combination intervals, you can increase the weights you use during the
high-rep strength exercise.

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Variable #3 – Distance

Gradually increasing the distance of your sprint is another way to keep your workouts challenging. If
you start with 50m sprints, gradually increase your distance to 100m, then 200m, and eventually
400m.

3.17 Training Method: Circuit Training

is a form of body conditioning or resistance training using high-intensity aerobics. It targets strength
building and muscular endurance. An exercise "circuit" is one completion of all prescribed exercises
in the program. When one circuit is complete, one begins the first exercise circuit. Traditionally, the
time between exercises in circuit training is short, often with rapid movement to the next exercise.

Advantages of Circuit Training

Boredom and time constraints are frequently cited reasons for giving up on a fitness routine. Sound
familiar? Circuit training offers a practical solution for both. It’s a creative and flexible way to keep
exercise interesting and saves time while boosting cardiovascular and muscular fitness. You’ll burn a
decent amount of calories too—in a 1-hour circuit training session, a 150-pound person burns about
308 calories at a moderate intensity; and 573 calories at a vigorous intensity. Because the exercises
can be performed in any sequence, you can create an endless number of combinations and design
every workout to match your mood or specific training goal. Participating in a group circuit-training
class is a great way to discover new exercises you might not have tried on your own.

Four Categories of Circuit Training Exercises:

 Total Body
 Upper Body
 Lower Body
 Core Region

Total Body Circuit Training Exercises

Squat Jumps

1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight
in a neutral position.
2. Arms should be in the ready position with elbows flexed at approximately 90.
3. Lower body where thighs are parallel to ground. Explode vertically and drive arms up.
4. Land on both feet and repeat.
5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to
ensure proper mechanics.

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Burpees

1. Start in a standing position and bend your knees and place your hands on the
ground.
2. Extend your legs back into a push up position. Bring your knees back in towards
chest and stand back up.
3. This should be a continuous motion and be fluid.

Skipping

There are various types of skipping and they make excellent circuit training exercises – two
feet off the ground, alternate feet, hop on one leg for 5 then swap and so on.

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Dumbbell Squat and Swings

1. Start position: Holding a dumbbell in each hand start in squatted position with
dumbbells between legs.
2. Start movement by standing up and keeping arms straight rotate shoulders and trunk
towards the left.
3. Return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.

Tuck Jumps

Standing on the spot, jump up with both and tuck both knees in towards your chest.

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Squat Thrusts

In a push-up position bring both knees in towards your chest and then explode out again so
they are fully extended. Repeat in a smooth, rhythmical fashion.

Treadmills

Similar to squat thrusts only alternate your feet. In the push-up position with legs extended
bring one knee into your chest, then quickly switch to bring the other knee into your chest.
The action should be a smooth running motion as your arms stay fixed.

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High Knees

Running on the spot pick your knees up to waist height and pump your arms.

Fast Feet on Box

Use a sturdy box or aerobic step. Step on and off quickly making sure both feet come into
contact with the box. Every 20 or 30 step-ups change your feet so the opposite leg leads.

Jumping Jacks

Start with your legs side by side and your arms by your side. In one motion jump and spread
your legs out to the side while your arms raise out and up over your head. Land in this
position and then return to the starting position and repeat.

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Alternating Split Squat

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet
standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and
straight in a neutral position. Place hands on waist.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then
immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure
proper mechanics.

Squat to Presses

Holding a relatively light dumbbell in each hand by your side, squat down until your knees
are bent just above 90 degrees. As you extend your legs push the dumbbells overhead and
extend your arms fully. Lower the weights as you squat down again.

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Ricochets

Stand with your feet together and arms by your sides. Keeping your feet together jump
forward a foot or so. Jump back to the starting position. Jump to your left, back to the start,
then the right and then behind you. Repeat this sequence by keeping ground contact time
minimal and feet together.

Cardio Equipment

If you’re lucky enough to own any cardiovascular equipment (treadmill, cross trainer, rowing
machine) they make good circuit training exercises. Of course if you perform your routine at
the gym you have an even greater range of choice.

Upper Body Circuit Training Exercises

Dumbbell Exercises 

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There are dozens of upper body circuit training exercises you can do with dumbbells. Examples
include biceps curls, lateral raises, alternating shoulder presses, triceps extensions, front raises, single
arm rows.
Push-Ups

To make regular push-ups easier (remember you need to sustain them for 30-60 seconds), keep your
knees in contact with the ground.

Wide Push-Ups

Same as a regular push-up except spread your hands to wider than shoulder width.

Diamond Push-Ups

Same as a regular push-up except place your hands together and make a diamond shape with your
thumbs and forefingers.

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Plyometric Push-Ups

Same as a regular push-up except as you extend your arms push up explosively so your hands leave
the ground. Then allow your elbows to bend slightly to absorb the shock as you land. Lower and
repeat. A variation of this exercise is to quickly clap your hands as they are in the air.

Bench Dips

1. Sit upright on the edge of a sturdy bench and place hands hip width apart, palms down,
fingers pointing forward and gripping the edge of the bench. Place heels on another bench
with legs out straight in front of you.
2. Start position: Slide glutes off bench with elbows slightly bent.
3. Lower body by bending at elbows until elbows are at 90 degree angle. Return to start
position.

Lower Body Circuit Training Exercises

Dumbbell Exercises

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As with the upper body there are dozens of circuit training exercises for the lower body you
can do with a simple set of dumbbells. Examples include, squat variations, lunges, calf raises,
dead lifts

One Leg Squat

This is one of the more difficult lower body circuit training exercises – even with just your
own bodyweight. Make sure you build gradually up to this one…

1. Stand with feet hip width apart with knees slightly bent and toes pointing forward.
2. Start position: Lift one foot off ground and extend leg forward. Extend arms forward
at hip level.
3. Lower body by flexing at the hips and standing leg knee. Upper body can flex forward
at the hips slightly (~5) during movement. Be sure to “sit back” so that knees stay
over the feet.
4. For balance, hold on to a chair by your side. Once thigh is slightly above parallel
return to start position.
5. Remember to keep head and back straight in a neutral position – hyperextension or
flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
Keep abdominals tight throughout exercise by drawing stomach in toward spine.

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Single Leg Kickbacks

1. Start in a four point position with your hands and knees on the ground.
2. Proceed to kick your leg back and up until you reach full extension.
3. Squeeze your glute muscle while performing this movement. Repeat with the other
leg
Forward Lunges

1. Start by standing with your feet shoulder width apart.

2. Step forward with one foot and bend your knees into a lunged position. Your back
knee should come close to touching the ground and your front leg should be bent to
about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement. Return to the starting
position and repeat on the opposite leg. 4. If you have them, hold a light dumbbell in
either hand.
Box Step with Knee Drive

1. Stand behind box and place one foot on top of box, heel close to the closest edge.
Hold a dumbbell in each hand.

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 2. Push off the box and explode vertically and drive your other knee up towards your
chest. 3. Repeat with other leg.

Core Region Circuit Training Exercises

Sit-Ups with a Twist

1. Start position: Lie back onto floor or bench with knees bent and hands behind head.
Keep elbows back and out of sight. Head should be in a neutral position with a space
between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise
shoulders off floor or bench. As you come up twist one shoulder towards the
opposite knee.
3. Return to start position and repeat with the other shoulder.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of
either may cause injury.
Supermans Exercise

1. Start position: Lie face down on floor with hands down at sides. You may place a
rolled towel under forehead to clear face from floor.
2. Raise chest and head off floor keeping feet in contact with floor. To increase
resistance, extend arms out in front like superman.

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 3. Do not raise head past 8-12 inches – excessive hyperextension may cause injury. To
vary exercise raise feet while raising trunk.

Double Crunch

1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows
back and out of sight. Head should be in a neutral position with a space between
chin and chest.
2. Start position: Hands behind head and knees bent at 90 degrees.
3. Leading with the chin and chest towards the ceiling, contract the abdominals and
raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4. Return to the start position.
V-Ups

1. Start position: Lie back onto floor or bench with knees bent and hands extended
towards ceiling. Head should be in a neutral position with a space between chin and
chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise
shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch
your hands to your feet.
3. Return to start position.

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Oblique Crunch

1. Start by placing your left foot over your right knee and place your hands behind your
head.
2. Lift your shoulders up off the ground and twist so that your right elbows tries to
touch your left knee.
3. Return to the starting position and repeat according to the required repetitions.
4. Repeat with the other side.
Hip Thrusts

1. Lie on your back with your legs bent 90 degrees at the hip.
2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed number of repetitions.

3.18 Strength Training (Without Equipment)

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What is Strength Training?
Involves the performance of physical exercises which are designed to improve strength and
endurance. It is often associated with the use of weights but can take a variety of different forms.
When properly performed, strength training can provide significant functional benefits and
improvement in overall health and well-being, including increased bone, muscle, tendon,
and ligament strength and toughness, improved joint function, reduced potential for
injury, increased bone density, increased metabolism, increased fitness and
improved cardiac function. Training commonly uses the technique of progressively increasing the
force output of the muscle through incremental weight increases and uses a variety of exercises
and types of equipment to target specific muscle groups. Strength training is primarily
an anaerobic activity, although some proponents have adapted it to provide the benefits
of aerobic exercise through circuit training.
Strength training is typically associated with the production of lactate, which is a limiting factor of
exercise performance. Regular endurance exercise leads to adaptations in skeletal muscle which
can prevent lactate levels from rising during strength training. This is mediated via activation
of PGC-1alpha which alter the LDH (lactate dehydrogenase) isoenzyme complex composition
and decreases the activity of the lactate generating enzyme LDHA, while increasing the activity
of the lactate metabolizing enzyme LDHB

Types of Strength training Exercises (without equipments)

 Lunges

A basic lunge works the muscles in your lower body, including your quadriceps, hamstrings,
Glutes, and calves.

To do this exercise:

1. Start by standing up tall, feet shoulder-width apart.

2. Step forward with your right foot, and lower your hips toward the floor until your right
leg is at a 90-degree angle and your left knee is parallel to the ground. Make sure
your front knee doesn’t go beyond your toes.

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 3. Lengthen your spine to keep your torso upright.

4. Hold this position for 5 seconds or longer.

5. Then step your right foot back to meet your left, and repeat this movement with your
left leg.

6. Repeat 10 to 12 times, then rest briefly and do another set.

Lunge variations include walking lunges, jumping lunges, lunges with a torso twist,

and side lunges.

 Planks

Planks are an excellent exercise for improving your core strength and stability. This exercise
can also strengthen the muscles in your back, chest, and shoulders.

To do this exercise:

1. Rest on your forearms and toes only, keeping your body in a straight line with your
buttocks clenched and your abdominal muscles engaged.

2. Try to hold this position for 30 seconds. If that’s too hard, start with 20 seconds.

3. As you gain strength and fitness, try to hold the plank position for 1 minute or longer.

Once you’re ready for a more challenging version of the plank, you can try lifting one leg at a
time while you’re holding the plank position.

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  Pushups

Standard pushups work the chest muscles (pectorals), as well as the shoulder muscles,
triceps, and abdominals.

To do this exercise:

1. Start in a plank position with your palms directly under your shoulders.

2. Keeping your back flat and bracing your core, lower your body by bending your
elbows until your chest almost touches the floor.

3. Immediately push your body back up to the starting position.

4. Repeat 8–12 times. Start with 1–2 sets, and build up to 3 sets as you get stronger.

A less challenging version of the pushup can be done by putting your weight on your knees
instead of your toes.

 Crunches
They help with core strength and may tone your midsection, but don’t obsess. They
should be one small part of an overall plan to develop core strength, which is
important for overall body strength and muscle building .
To do: Lie on a mat or carpeted surface for comfort. Bend knees so feet are flat on
the floor. Cross arms in front of chest. Lift your shoulders towards the ceiling using
your abdominal muscles and pause at the peak of the movement. Don’t lift your
entire back off the floor, as this can cause back strain. Exhale and contract abs as
you go up. Inhale and ease slowly back down until shoulders are flat on the floor.
Don’t just plop backward; control the movement. Go for two to three sets of 10 to
start.
 Walking lunges
Lunges are great for building thigh muscles says Marriott.

To do: From a standing position, feet hip-width apart, take a giant step

forward with knee bent at 90 degrees. Keep knees over ankles and shoulders
over hips. Take another step and repeat until fatigued. Go for three sets of 10
with each leg. Also look to cardio work, like hiking or walking up and down
steps in your house to combine leg work with cardio.

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 3.19 Strength Training (With Equipments)

The Benefits of Strength Training

Strength training is important for everybody, but even more so for older adults because it can
slow down the loss of bone and muscle that goes along with aging. Other benefits include:

 Weight control
 Lowering the risk of type 2 diabetes
 Relief from arthritis
 Better balance and fall prevention
 Improved cardiovascular health
 Fighting depression

You can get strength training from calisthenics, free weights, machines, and other types of
equipment. The important thing is to exercise all the major muscle groups including your
arms, legs, back, and stomach. The muscles around your center, called your "core muscles,"
are especially important to target since they stabilize the rest of your body.

Strength training is usually divided into sets and repetitions. Repetitions, or "reps," are the
number of times you do an exercise. A group of repetitions — usually between 8 and 15 —
is called a set. If you are able to do more than one set of an exercise, always rest for a few
minutes between sets. The ACSM recommends 8 to 10 strength training exercises of 8 to 10
repetitions each, twice a week.

Strength Training Equipment Options

The type of strength-training equipment you use will depend on your individual needs and
preferences. Here are the key choices:

 Free weights. Barbells are long bars with weights attached at the ends. Dumbbells
are smaller, hand-held weights. The advantages of free weights are that they are
inexpensive and versatile. The disadvantage is that they require proper training and
technique to get the full benefit and avoid injury.
 Machines. Strength training with machines is as effective as free weights, plus
machines have the advantage of being safer and easier to use. Since strength training
machines are designed to exercise specific muscle groups, you can get a faster, more
efficient workout by moving from machine to machine. The disadvantage is that machines
are not portable and can be expensive, so you may be limited to using exercise machines at
a gym. For home use, you might investigate an all-in-one machine that has different pulleys
and stations attached, allowing you to work various muscle groups with a single piece of
equipment.
 Stability balls. These strength-training devices look like overgrown, colorful beach
balls, but can be very effective pieces of exercise equipment. By learning exercises that
involve body curves and rolls using different positions on the stability ball, you can
strengthen the important core muscles of your body. The advantage of the stability ball is
that it is inexpensive and adaptable to many uses. The disadvantage is that you need some

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 training and you may need an expert opinion to be sure you buy a ball of the right size and
pressure to fit your needs and abilities.
 Weighted body bars. Body bars are foam-covered weights that may be used in a
total body workout class to combine aerobic exercise with strength training. After you learn
the exercises, you can use a body bar when you exercise at home, too — they are relatively
inexpensive. Body bars are available in different weights to fit your strength and ability.
Because they are about 4 feet long, they can be cumbersome to carry around, so they are
not ideal to travel with.
 Exercise bands. Bands are portable and inexpensive. Basically, they are just big
elastic bands with different degrees of tension. Though the bands themselves weigh almost
nothing, by working your muscle groups against the resistance of the bands you develop
muscle strength and endurance. Once you learn how to use them, you can do the exercises
anywhere with just a chair for support. You do need to learn the proper technique for each
exercise, and as you strength increases, you will need to graduate to stronger sets of
resistance bands.
 Kettlebells. This fitness tool was developed in Russia for use in strength training and
aerobic exercise to work all muscle groups at the same time. The Russian kettlebell looks
like a cannonball with a handle and is another form of exercise equipment that is
inexpensive and versatile. A kettlebell workout is high-intensity and involves full range of
motion. It requires the ability to stretch and be flexible, so you will need some training and
time to work up to a full routine.

If you have any health issues, or if you have not done strength training before, you should
check with your doctor before getting started. Remember that using any kind of strength-
training equipment requires proper training to get the all the benefits and avoid hurting
yourself. Once you have been properly trained, you can begin to enjoy the many mental and
physical benefits of adding strength training to your fitness routine.

3.20 Plyometric Exercises

A plyometric exercise is quick, powerful movement that starts with an eccentric (muscle-
lengthening) action and is immediately followed by a concentric (muscle-shortening) action.

Performing plyometric exercises increases muscular power, which translates to higher jumps

and faster sprint times. Combining plyometric exercises with resistance training is a way to
maximize power and performance, but as a general rule, if you lift legs heavy one day, then
skip the lower-body plyometrics training and vice versa for upper-body lifting and
plyometrics.

Increase your power, strength, and personal records in the gym with these heart-pumping
plyometric exercises.

8 types of Plyometric Exercises

 Squat jumps

1. Stand with your feet slightly wider than your hips.

2. Lower your body to squat down.

3. Press up through your feet, engage your abdominals, and jump up explosively.

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 4. Lift your arms overhead as you jump.

5. Upon landing, lower yourself back down to the squatting position.

6. Do 2 to 3 sets of 10 repetitions.

 Reverse lunge knee-ups

1. Start in a standing lunge with your left foot forward.

2. Place your right hand on the floor next to your front foot and extend your left arm
straight back.

3. Explosively jump up to bring your right knee up as high as you can, lifting your left
arm and dropping your right arm back and down.

4. Upon landing, move back into the starting lunge position.

5. Continue for 30 seconds.

6. Then do the opposite side.

 Burpees

1. From standing, bend your legs to come into a squat position.

2. Place your hands down on the floor as you jump your feet back into a plank position,
keeping your spine straight.

3. Lower your chest to the floor for one push-up.

4. Jump your feet forward to the outside of your hands, coming into a squat.

5. Explosively jump up and lift your arms overhead.

6. Do 2 to 3 sets of 8 to 12 repetitions.

 Clapping push-ups

1. Start in a plank position.

2. Do a regular push-up by lowering your body down toward the floor.

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 3. As you press up, push hard enough to lift your hands and body as high off the ground
as possible.

4. Clap your hands together.

5. Return to the starting position.

6. Continue for 30 seconds.

 Box jumps

For this exercise, you’ll need a box or something to jump on that’s 12 to 36 inches high. To
increase the intensity, you can do the exercise using one leg.

1. From standing, squat down to jump onto the box with both feet.

2. Lift your arms up as you jump to gain momentum.

3. Jump up and backward off the box, gently landing with bent knees.

4. Do 2 to 3 sets of 8 to 12 repetitions.

 Stairway hops

1. Start at the bottom of a staircase.

2. Hop up the stairs on your right leg.

3. Walk back down.

4. Then do the opposite side.

 Tuck jumps

This exercise improves your agility, strength, and stability. It’s useful in sports training for any
activity that requires you to quickly change direction.

1. Stand with your knees slightly bent and your feet shoulder-width apart.

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 2. Bend your knees and then jump up as high as you can, bringing your knees up
towards your chest.

3. Do 2 to 3 sets of 10 to 12 repetitions.

 Lateral bounds

This exercise helps to increase your speed and jumping height. It’s useful for increasing
power in soccer players.

1. Start in a squat position, balancing on your right leg.

2. Explosively jump as high and far to the left as possible.

3. Land on your left leg in a squat position.

4. Explosively jump as high and far to the right as possible.

5. Land back in the starting position.

6. Do 3 to 5 sets of 5 to 10 repetitions.

Benefits of Plyometric Exercises

There are many benefits to doing plyometric exercises. Since they require little to no equipment, they
can be done anytime, anywhere. Plyometric training increases muscle strength, which allows you to
run faster, jump higher, and change direction quickly. They improve performance in any sport that
involves running, jumping, or kicking.

In what’s known as the stretch-shortening cycle, concentric contractions (shortening the muscles) are
followed by eccentric contractions (stretching the muscles). This provides excellent results in
strengthening muscles while improving agility, stability, and balance. These combined benefits allow
your muscles to work more quickly and efficiently.

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Plyometrics tone the entire body, burn calories, and improve cardiovascular health. They also boost
your stamina and metabolism.

In addition, plyometric exercises rapidly stretch your muscles, allowing you to move more efficiently.
While this is good for increasing force, you must use caution since it can increase stress and injury. At
the same time, doing plyometric exercises correctly has been shown to help prevent injuryTrusted
Source.

Make sure you have the strength, flexibility, and mobility to perform these exercises, especially in
your ankles, knees, and hips. Core, lower back, and leg strength are also important. Many plyometric
exercises are full-body exercises. They help tone the body by engaging lots of different muscles.
Connective tissue is strengthened and you can increase resiliency and elasticity.

Plyometrics can be used by nonathletes to promote general fitness, which can help you in your daily
activities. It’s important that you do the exercises properly in order to gain the benefits and prevent
injury. Using correct alignment and form can help prevent strain and injury. Always do them when
you’re fresh and full of energy.

Do a 10-minute warmup before doing plyometrics to loosen and warm up your body. Follow each
session with a cooldown. Yin yoga may be the perfect complement to a plyometric workout since yin
yoga benefits the connective tissue and joints. You may consider doing a yin yoga session on your
rest days.

Cautions in doing Plyometric Exercises

Use caution when adding plyometric exercises to your workout routine if you’re a beginner or
have any injuries or chronic conditions. It’s best if you already have an established workout
routine and are physically fit before beginning plyometric exercises. These exercises require
strong ligaments and tendons since they can cause stress to the joints.

Slowly add plyometric exercises to your routine, starting with basic, lower-intensity moves
before moving into more challenging movements. Gradually build up the intensity and
difficulty once you’re sure your body is strong enough to handle the exercises. If you find that
plyometric training is too intense, consider trying out a different method of exercise.

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Talk to a personal trainer, exercise physiologist, or exercise professional if you’d like to learn
more about this type of training. It may be beneficial to have at least a few one-on-one or
group sessions to help you get started.

Touch base with an exercise professional at least once a month so they can make sure
you’re on the right track, provide helpful feedback, and teach you new techniques. Proper
form is essential in order to ensure safety.

Talk to your doctor before starting any new exercise program. This is especially important if
you have any medical concerns, injuries, or take any medications.

3.21 Types of Flexibility Training

What is Flexibility Training?

Flexibility training refers to developing a wide range of movement in a joint or series of joints
that is attainable in a momentary effort with the help of a partner or a piece of equipment. Human
flexibility is not the same in all joints. Thus, some easily perform longitudinal splits but are very
hard in transversal ones. Flexibility in some joints can be increased to a certain degree
by stretching.
Flexibility training has long been underestimated and perhaps overlooked by health-
care professionals. Quality of life is considerably enhanced by improving and maintaining a good
range of motion in the joints.

Types of flexibility Exercises:

STATIC STRETCHING
Static stretching means a stretch is held in a challenging but comfortable position for a period of
time, usually somewhere between 10 to 30 seconds. Static stretching is the most common form of
stretching found in general fitness and is considered safe and effective for improving overall
flexibility. However, many experts consider static stretching much less beneficial than dynamic
stretching for improving range of motion for functional movement, including sports and activities for
daily living.

PASSIVE STRETCHING
Passive stretching means you're using some sort of outside assistance to help you achieve a stretch.
This assistance could be your body weight, a strap, leverage, gravity, another person, or a stretching
device. With passive stretching, you relax the muscle you're trying to stretch and rely on the external
force to hold you in place. You don't usually have to work very hard to do a passive stretch, but there

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is always the risk that the external force will be stronger than you are flexible, which could cause
injury.

DYNAMIC STRETCHING
Dynamic stretching means a stretch is performed by moving through a challenging but comfortable
range of motion repeatedly, usually 10 to 12 times. Although dynamic stretching requires more
thoughtful coordination than static stretching (because of the movement involved), it is gaining favor
among athletes, coaches, trainers, and physical therapists because of its apparent benefits in
improving functional range of motion and mobility in sports and activities for daily living.
Note that dynamic stretching should not be confused with old-fashioned ballistic stretching
(remember the bouncing toe touches from PE classes?). Dynamic stretching is controlled, smooth, and
deliberate, whereas ballistic stretching is uncontrolled, erratic, and jerky. Although there are unique
benefits to ballistic stretches, they should be done only under the supervision of a professional
because, for most people, the risks of ballistic stretching far outweigh the benefits.

Ballistic Stretching

Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond
its normal range of motion. This is stretching, or "warming up", by bouncing into (or out of) a
stretched position, using the stretched muscles as a spring which pulls you out of the stretched
position. (e.g. bouncing down repeatedly to touch your toes.) This type of stretching is not
considered useful and can lead to injury. It does not allow your muscles to adjust to, and relax in, the
stretched position. It may instead cause them to tighten up by repeatedly activating the stretch
reflex.

Active Isolated Stretching

Active Isolated Stretching (AIS) is a technique that lengthens and strengthens muscle tissue. Our
muscles have two major functions: to contract or relax. The idea of AIS is to hold a stretch for
one to two seconds, relax, and then repeat the movement for 10 to 15 times for one to two sets.
When the stretch is done right, you should be able to increase your range of motion with each
additional set.

Isometric Stretching
Isometric stretching is a type of static stretching (meaning it does not use motion) which involves
the resistance of muscle groups through tensing of the stretched muscles. Isometric stretching is
one of the fastest ways to develop increased static or passive flexibility, and is much more
effective than either passive stretching or active stretching alone. Isometric stretching is quite
demanding on the muscle tendons and joints, and therefore should not be performed more than
once per day for a given group of muscles.

Proprioceptive Neuromuscular Facilitation

also known as PNF stretching, is a technique employed to improve muscle elasticity and
range of motion. PNF is frequently used by therapists to restore functional range of motion
and increase strength capabilities in patients who have sustained soft tissue damage or in
post-surgery rehabilitation. It is found that consistent performance of PNF stretching and
PNF stretching post-exercise may increase athletic performance by increasing range of

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motion. It is evident in literature that there are two types of techniques that can be utilized
under PNF stretching.

3.22 Pilates Concept

Since the exercise form's conception, Pilates has been known to be a type of exercise that sets itself apart from
similar forms of exercise like Yoga. One of the major differences between arts like Yoga and meditation and
Pilates is the absence of religious or spiritual concepts present in the latter.

Instead, Pilates focuses upon form, function and concentration as a way of relaxing the mind and freeing the
body from harmful emotions and waste build up. In addition, Pilates exercise routines can be performed without
any equipment, similar to Yoga, or wholly performed using equipment that is specifically designed to perform the
movements that are unique to Pilates.

The form of exercise was originally developed by Joseph Pilates in the 1920's and was designed to facilitate
rehabilitation and body control for prisoners of war that were injured on the battle field. In fact the original name of
Pilates was actually Contrology. The exercises are meant to develop the body into a form of complete mental and
physical control through use of machines or the body

The following are the six major concepts that are required for successful performance of any exercise or
complete routine. You will notice that, although they are different arts, the concepts of Pilates and Yoga look
remarkably similar. In fact, you could use these concepts with your Yoga poses as an added benefit.

The Six Major Concepts of Pilates

Center Focus
 This concept involves the body concentrating on the physical centering of the body (often
referred to as the core in other methods). In Pilates, this physical center is called the power
house area. The specific area that is involved in centering exercises is the area located in the
space between the bottom of the rib cage and the pubic bone. Most Pilates workouts are
designed to work from the power house area to the rest of the body.

Concentrating
 The concept involved in the body being able to concentrate is generally thought to be one of
the most important in this form of exercise. In order to achieve the best results, you must
concentrate on every single motion that you perform during each workout. Not only must you
concentrate on each motion, you must show the commitment to do so by adhering to a regular
and carefully scheduled program.

Ability to Control
 As well as being able to concentrate on every single motion in Pilates, you must be able to
practice complete control over every portion of your body while doing so. Exercises done without
sufficient control (even with body parts that do not seem to be involved with the movement) are
thought to be minimally effective in the long run. After all, without physical control over the
exercises, mental control is very difficult if not impossible to obtain. Always practice control over
your entire body. This also includes periods when you are not exercising.

Precise Motions
 As well as being in control of your entire body, you must develop a system of precise
motions that are specifically designed to have the most effect on your muscles. The motions that
you perform must not be done to their maximum efficiency or done to such a small degree that
they do not have enough of a positive effect on the body and mind. Three terms that should
always be on your mind while exercising are placement, alignment and trajectory.

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Breath
 Is every mental practice of exercise, breath control and regularity is of utmost importance. Just like in every other
slow exercise program, you must remember to exhale while pushing weight and inhale while releasing it. For example,
while doing bicep curls, you would take a deep and cleansing breath then exhale as you pulled the dumbbell towards
your body. As you lowered the weight back toward your hips, you would take another deep and cleansing breath.
Almost every movement that is done within Pilates is done in coordination with breathing techniques.

Flow
 One of the most important concepts involved with Pilates is the flow at which the exercises are done. This
concept is closely related to control as all controlled movements are done with a fluid and graceful approach. One of
the best ways that you can exercise with fluidity and control is by using Pilates equipment. This equipment is
specifically designed to mimic the proper motions required to meet most of the above concepts. In fact, if you are not
doing the exercises correctly, the equipment will cease to work or become very loud and obtrusive.

Implementing the Concepts of Pilates into Your Life

Every Pilates workout program should incorporate all of the elements that you wish to work on.
Keep in mind that Pilates is more focused on balance and flexibility than other similar forms of
relaxing exercise. On our popular website you can compare online casinos best in UK and there
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bonus codes and promotions. It is important to maintain focus on proper breathing. In general, you
should exhale as you move into a position and inhale as you leave it.

Pilates is one of the few exercise types that is designed for, and can be, performed everyday as the stress that is
placed on the joints is minimal. In addition, Pilates does not tax the cardiovascular system to the extent that other
forms of exercise do. For these reasons, Pilates is ideal for individuals that are looking to improve both their
physical and mental health without having to perform a high intensity exercise type.

As you design your own Pilates program it is best to make it short enough that you feel you would be able to
perform it every day before your morning shower or right before bed. As with other similar forms of exercise,
remaining consistent (both in time and proper technique) is the most important part.

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