Training Theory - Training theory includes all the essential knowledge about fitness and exercise, including the basic training principles that apply to all types of exercise programs. Designing a training session requires an understanding of these essential elements to effectively improve cardio-respiratory fitness, musculoskeletal fitness, body composition, or flexibility.

• Warm-up and Stretching

  • Begin every training session with low-intensity physical activities similar to the planned main exercise.
  • Purpose: Increase body temperature, heart rate, and breathing rate; prepare the cardiovascular respiratory system for more rigorous training; reduce muscle or joint soreness.
  • Examples: Walking, jogging, cycling, swimming.
  • Start with warm-up, proceed to dynamic stretching to reduce the risk of injury, and then move to cardio-respiratory endurance training.

• Cardio-Respiratory Endurance Training

  • Activities designed to improve cardiovascular, respiratory, and metabolic systems.
  • Examples: Running, cycling, swimming, rowing, aerobic dancing.

• Cool-down and Stretching

  • Slowly reduce the intensity of cardio-respiratory activity for several minutes.
  • Engage in stretching activities after cool-down to improve flexibility and lower the risk of joint or muscle injury.

• Flexibility Activities

  • Engage in stretching exercises that target various muscle groups to improve range of motion and prevent injuries.

• Resistance Training

  • Exercises specifically designed to enhance muscular strength and endurance.
  • Involves progressive use of resistance loads, including body mass exercises (e.g. curl-ups), weight and load-bearing exercises (e.g. climbing), and the use of resistance equipment (e.g. free weights).
  • Recommended for young people at least twice a week as part of a balanced exercise and physical education program.

• Recreational Activities

  • Enjoyable and social activities that can contribute to cardiovascular and resistance training exercise.
  • Examples: Squash, basketball, kayaking.
  • Benefits: Improve health and fitness, sustain life-long interest, involve the whole family.

• Progression: Gradually increase the intensity, frequency, or duration of exercises to avoid overloading the body.
• Overload: Exercise at a level above the normal level to stimulate adaptations and improvements.
• Specificity: Choose exercises specific to the intended outcome, e.g. cardio-respiratory endurance vs. strength training.
• Reversibility: Use it or lose it principle, as fitness gains will be lost if training is not maintained.
• Variety: Incorporate a mix of exercises to avoid boredom and plateaus.