Xterra SB150 - Training Guidelines; Exercise Benefits and Components; Aerobic, Anaerobic, and Threshold Training

customerservice@dyaco.ca
DyacoCanadaInc2017
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30
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TRAINING GUIDELINES
EXERCISE
Exerciseisoneofthemostimportantfactors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.
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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.
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.
AnaerobicTraining
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).
TheTrainingThreshold
Thisistheminimumlevelofexercisewhichisrequiredtoproducesignificantimprovementsinany
physicalfitnessparameter.
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