I.
Types Of Common Fitness Training
1. Strength Training
• Strength training is a form of physical exercise that involves the
performance of physical exercises designed to improve strength and endurance.
Strength training is a critical component of fitness that focuses on the
development of muscular strength and endurance through the use of various
resistance methods It encompasses a range of activities, from lifting weights to
using resistance bands, body weight, or weight machines (Strength Training: Get
Stronger, Leaner, Healthier, 2023).
• This involves exercises to build muscle strength and bone density. It can be
performed with gym equipment, hand-held weights, or even bodyweight
exercises like push-ups and squats. Aim to include strength exercises for all major
muscle groups at least twice a week.
1.1 Tips for Safe and Effective Strength Training
a)Warm Up and Cool Down: Always start with a five to ten-minute warm-up, like
walking, and cool down with stretching.
b)Focus on Form: Ensure correct alignment and movement to prevent injuries.
Start with light weights to master the technique.
c) Control Your Tempo: Use a slow and steady pace to ensure control during
exercises.
d) Mind Your Breathing: Exhale when lifting and inhale when lowering weights.
e) Gradually Increase Weight: Choose a weight that tires the muscle toward the
end of the set while maintaining form. Increase only when it feels too easy.
f)Stick to a Routine: Work all major muscle groups two or three times a week.
g)Allow Recovery Time: Give muscles at least 48 hours to recover between
strength training sessions.
1.2 RESISTANCE TRAINING
- Resistance training, also known as strength training, is a form of exercise
that involves the contraction of muscles against an external resistance to enhance
muscle strength, endurance, and mass (Martin Taylor, 2022)
Example:
a.) Push-Up
• Hands under shoulders, feet apart.
• Keep body in a straight line.
• Lower chest to the floor, aiming for full range of motion.
b.) Plank
• Forearms and toes on the floor, body straight.
• Engage abs, hold for 10 seconds, and work up to 60 seconds.
c.) Bicep Curl
• Hold dumbbells, arms at your sides, palms forward.
• Lift weights to shoulders, keeping elbows tucked in.
• Do 8-10 curls for 2-3 sets.
d.) Deadlift
Stand close to the bar, grip it shoulder-width apart.
Lift with hips and knees, keeping the bar close to your body.
Lower the bar back down with control.
1.3 POWER TRAINING
Examples:
a. Lateral Bounds
• Jump sideways, landing on one leg, then immediately jump to the other
side.
b. Squat Jumps
• Squat down, swing arms back, and explode into a jump.
• Land softly into another squat and repeat.
c. Medicine Ball Throws
• Overhead throw a medicine ball onto a trampoline or floor.
• Catch and immediately throw again.
d. Clapping Push-Ups
• Perform a push-up, explode up, clap hands, and return to starting position.
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2. Core Exercises Training
• Core exercise training refers to a systematic approach aimed at enhancing
the strength and stability of the muscles that form the body's core. This includes
not only the abdominal muscles but also the muscles of the back, hips, and pelvis.
The core is integral to maintaining balance, posture, and alignment across a range
of physical activities (Core Exercises: Why You Should Strengthen Your Core
Muscles, 2022).
• Core exercises target the muscles in your abdomen, lower back, and pelvis.
These muscles support your spine and help you use your body effectively.
Strengthening your core is vital for overall fitness.
2.1 Engaging Your Core
a.)To "engage" your core means to activate all core muscles to stabilize your
torso. This involves more than just tensing your stomach; consider these groups:
b.)Abdominal Muscles: Include the rectus abdominis (six-pack), transverse
abdominis (waist stabilizer), and obliques (side muscles).
c.)Other Core Muscles: Glutes, lower back muscles, and diaphragm play essential
roles in supporting movements.
2.2 CORE EXERCISE TRAINING
Examples:
a.) Bird Dog
• Start on hands and knees, keeping the back straight.
• Extend your right arm forward and left leg back at the same time.
• Hold for a few seconds, then return to the starting position. Repeat with
the opposite arm and leg.
b.) Russian Twist
• Sit on the floor with knees bent, leaning back slightly.
• Hold a weight or medicine ball with both hands, rotating the torso to the
right and then to the left.
• Complete 10-15 repetitions on each side for 2-3 sets.
c.) Glute Bridge
• Lie on your back with knees bent and feet flat on the floor.
• Press through your heels, lifting your hips toward the ceiling until your body
forms a straight line from shoulders to knees.
• Hold for 2-3 seconds, then lower back down. Do 10-15 repetitions for 2-3
sets.
d.) Side Plank
Lie on your side with your forearm on the ground, feet stacked.
Lift your hips off the floor, keeping your body in a straight line.
Hold for 20-30 seconds on each side.
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3. Mobility Training
- As defined by experts like Kelly Starrett, mobility is more than just flexibility; it
integrates strength, stability, and control in movement patterns essential for daily
activities and specific athletic performance. Mobility training is particularly crucial
for injury prevention, rehabilitation, and enhancing overall athletic performance,
allowing individuals to perform exercises and activities with better mechanics and
less risk of damage to joints and muscles.
- Mobility training is a specialized form of exercise aimed at improving the range
of motion of joints and the flexibility of muscles. It involves intentional
movements and stretches that enhance the body's ability to move freely and
efficiently through various ranges of motion without pain or stiffness.
3.1 Improving Mobility for Weightlifting
a) Lower Injury Risk: Poor mobility can lead to compensation injuries. Good
mobility allows for better movement and reduces strain on joints.
b) Faster Recovery: Improved mobility helps fluid circulation, aiding muscle
recovery.
c) Better Form: Optimal mobility supports correct positioning during lifts,
enhancing strength and performance.
d) Trust the Process - To boost your mobility, incorporate daily stretching,
foam rolling, and focused mobility exercises into your routine. Start slow,
focusing on form, to build a strong foundation for overall fitness success.
Consistency is key.
3.2 MOBILITY TRAINING
Examples:
a.) Hip Circles
• Stand on one leg with your knee slightly bent.
• Lift the opposite leg and slowly circle it outwards, making large circles with
the hip joint.
• Perform 5-10 circles in each direction on both legs.
b.) Cat-Cow Stretch
• Start on your hands and knees in a tabletop position.
• Inhale and arch your back (cow position), allowing your belly to drop and
looking up.
• Exhale and round your back (cat position), tucking your chin to your chest.
• Repeat this flow for 10-15 repetitions.
c.) Ankle Mobility Drill
• Stand with your feet shoulder-width apart.
• Keeping your heels on the ground, bend your knees and shift your body
weight forward to stretch your ankles.
• Hold for a few seconds, then drive back to standing. Repeat for 10-15
repetitions.
d.) Thoracic Spine Rotation
• Begin on your hands and knees, then place one hand behind your head.
• Rotate your upper body toward the ceiling, leading with your elbow while
keeping your lower body stable.
• Hold the position briefly, then return to the starting position. Complete 10
repetitions on each side.
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4. STABILITY TRAINING
• According to experts, stability training not only strengthens the core but
also enhances the performance of everyday tasks and athletic activities, thereby
reducing the risk of injury (fraser409, 2023). Stability training allows participants
to develop a strong foundation of muscle control, which is essential for managing
dynamic movements essential for sports and physical education activities.
• Stability training is designed to enhance the neuromuscular system's ability
to maintain proper body alignment and posture during movement. This training
modality has become increasingly important as it directly correlates with injury
prevention and improved performance in both recreational and competitive
athletics.
4.1 Tips for Improving Stability Training
a) Stablish a Strong Core Foundation
• Strengthening your core is essential for stability. Focus on foundational
exercises like planks and dead bugs to support heavier lifts.
b) Incorporate Balance Exercises
• Integrate moves like single-leg stands and lateral lunges into your routine.
These exercises engage stabilizer muscles crucial for maintaining control
during lifts.
c) Use Unilateral Movements
• Perform exercises such as single-arm dumbbell presses to build balance.
This approach also addresses strength imbalances between the sides of the
body.
d) Practice Slow and Controlled Movements
• Execute each lift slowly and with control to recruit stabilizing muscles
effectively. Maintain proper alignment throughout your repetitions.
e) Utilize Stability Equipment
• Incorporate tools like Bosu balls and balance boards in your training. These
create an unstable surface, challenging your stabilizer muscles
4.2 STABILITY TRAINING
Example:
a. Single-leg Balance
• Stand on one leg while engaging your core. Maintain your balance for 30
seconds, gradually extending the time as strength improves.
b. Plank Variations
• Assume a push-up position and maintain a straight line from head to heels.
Different variations, such as side planks or planks with leg lifts, can further
challenge stabilization.
c. Bosu Ball Squats
• Stand on a Bosu ball, squat down while maintaining balance, and return to
standing. This exercise enhances coordination and strengthens stabilizing
muscles.
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II. STAGES OF A TRAINING SESSION
1. Warm-Up
• Prepares the body for training by raising body temperature.
• Warms and stretches muscles, tendons, and ligaments, reducing the risk of
injuries like sprains and strains.
2. Main Part
• Training activities depend on the goals and phase of training.
• Focuses on technical skills, tactics, speed, endurance, and aerobic fitness,
targeting different energy systems.
3. Cool-Down
• Gradually returns the body to normal function.
• Lasts about 20 minutes with light activities and stretching to:
• Remove lactic acid and reduce fatigue.
• Relieve muscle tension and aid recovery.
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III. SPECIFIC TRAINING METHODS:
• Circuit Training: Rotating through exercises at stations to build speed,
endurance, and coordination.
• Continuous Training: Sustained exercise without rest to boost
cardiovascular fitness.
• Cross Training: Using other sports or activities for overall fitness (e.g.,
volleyball for long jump).
• Fartlek Training: Alternating speed and terrain for aerobic and anaerobic
benefits.
• Interval Training: Alternating intense exercise with rest to improve speed
and endurance.
• Weight Training: Uses weights to build strength, endurance, and power:
High weight, low reps: Improves strength. Low weight, high reps: Builds
endurance. Medium weight, fast reps: Develops power.
• Altitude Training: Aerobic training at high altitudes with lower oxygen
levels, boosting aerobic fitness quickly.
