BLADEZ 21976 Kullanıcı El Kitabı - Sayfa 5

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TRAINING

GUIDELINES

Exercise is one of the most important factors in the overall health of a n individual. Listed among its

be nefits 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:

Strength 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

capacity of your legs to carry you 10 Km without

stopping.

Flexibility is the range of motion about a joint. Improving flexibility

involves the stretching of muscles

and tendons to mainta in or increase suppleness, and provides increased resistance to muscle injury

or sore ness.

Cardio-Respiratory

Endurance

is the most essential component

of physical fitness. It is th e 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.

The largest amount of

oxygen that you can use per minute during exercise is called your 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 lungsto

ventilate oxygen and of the muscles to take up oxygen.

Anaerobic Training

This means "without

oxygen" and is the output of energywhen

the oxygen supply is insufficient to

meet the body's long term energy demands. (For example, 100 meter sprint).

The Training Threshold

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 improve ment

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

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