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EXERCISE

INSTRUCTIONS

Exercise offers various benefits;

it will improve fitness, muscle tone and when used in conjunction

with a calorie

controlled

diet, it will help you to lose weight.

TRAI NIN G GU IDE LINE S

Exercise is one of the most important

t'actors in the overall health of an individual.

Listed among its benefits

are:

Increased

capacity

for physical work (strength

endurance)

Increased

cardiovascular

(heart and arteries/veins)

and respiratory

efficiency

Decreased

risk of coronary heart disease

Changes in body metabolism,

e.g. losing weight

Delaying

the physiological

effects of age

Physiological

effects, e.g. reduction

in stress, increase in self-confidence,

etc.

Basic Components

of Physical Fitness

There are four all encompassing

components

of physical

fitness and we need to briefly define each and clarify its

role

STRENGTI1 is the capacity

of a muscle to exert a force against resistance.

Strength

contributes

to power and

speed and is of great importance

to a majority

of sports people.

MUSCULAR ENDURANCE is the capacity to exert a force repeatedly over a period of time, e.g. it is the

of your legs to carry you 10 Km without stopping.

FLlzXIBILITYis

the range of motion about a joint, hnproving

flexibility

involves the stretching

of muscles and

tendons to maintain or increase

suppleness,

and provides

increased

resistance

to muscle injury or soreness.

CARDIO-RESPIRATORY ENDURANCE is the most essential component

of physical

fitness. It is the efficient

functioning

of the heart and lungs.

AEROBIC

FITNESS

The largest amount of oxygen that you can use per minute during exercise is called your

maximum

oxygen uptake (MVo2). This is often referred

to as your aerobic capacity

OXYGEN

UPTAKE

The effort that you can exert over a prolonged

period of time is limited

by your ability to deliver oxygen to

the working

muscles.

Regular

vigorous exercise produces

a training

effect that can increase

your aerobic

capacity by as much as 20 to 30%. An increased

MVO2 indicates

an increased

ability of the heart to pump

blood, of the lungs to ventilate

oxygen and of the muscles to take up oxygen.

ANAEROB IC T RAINING

This means "without

oxygen" and is the output of energy when the oxygen supply is insufficient to meet

the body's

long term energy demands.

(For example,

100 meter sprint).

TH E TRAINING

THRESHO LD

This is the minimum

level of exercise which is required to produce significant

improvements

in any

physical

fitness parameter.

PROGRESSION

As your become more fit, a higher intensity of exercise is required

to create an overload and therefore provide

continued improvement

OVERLOAD

This is where you exercise at a level above that which can be carried out comfortably.

The intensity,

duration and frequency

of exercise

should be above the training threshold

and should be gradually

increased as the body adapts to the increasing

demands.

As your fitness level improves,

the training

threshold

should be raised.

Working through your program

and gradually

increasing

the overload

factor is

_ortant.

ADEZ

AEROPRO