Components of Fitness Specification

Training Components of fitness

D2.1 : Aerobic endurance training methods

Aerobic endurance training methods and their application to a practical context.

• Principles of aerobic training:
• training thresholds
• percentage of heart rate max. 

• Types of aerobic endurance training methods:
• Continuous training – training at a steady pace at moderate intensity for a minimum period of 30 minutes
• Fartlek training – the intensity of training is varied by running at different speeds or over different terrains 
• Interval training – a work period followed by a rest or recovery period
• Circuit training – different stations/exercises are used to develop aerobic endurance.

•Equipment required for aerobic endurance training: gym-based, outdoor-based.

D2.2  : Muscular strength training methods

Muscular strength training methods and their application to a practical context.

• Principles when training for strength:
•  repetitions and sets
• rest periods between sets
• low repetitions and high loads
• order of exercises to prevent or maximize muscle fatigue.

• Methods:
• pyramid sets.

• Equipment: free weights, fixed resistance machines.

D2.3  : Muscular endurance training methods

Muscular endurance training methods and their application to a practical context.

• Principles when training for endurance: 
• repetitions and sets
•  rest periods between sets
•  high repetitions and low loads
• order of exercises to prevent muscle fatigue.

• Methods: 
• circuit training
• fixed resistance machines
• free weights.

• Equipment: free weights, fixed resistance machines, resistance bands/tubing.

D2.4  : Core stability training methods

Core stability training methods and their application to a practical context.

• Principles.
• Injury Prevention
• Strengthen the muscles that support the spine 
• Progressive (Isometric to Concentric to Eccentric)
• (Isometric, Concentric & Eccentric Help Link)

• Methods: 
• Pilates
• Yoga
• Gym-based exercises (plank, bridge, V-sit).

• Equipment: free weights, fixed resistance machines, circuit training,  kettle bell training, resistance bands/tubing, stability balls.

D2.5  : Flexibility training methods

Flexibility training methods and their application to a practical context.

• Principles of flexibility: 
• maintenance (of skills & range of motion)
• developmental (Improving skills)
• pre-activity (Preventing injury & warm up)
• Methods
• Static: active; passive. 
• Static Active flexibility — this refers to the ability to stretch an antagonist muscle using only the tension in the agonist muscle. An example is holding one leg out in front of you as high as possible. The hamstring (antagonist) is being stretched while the quadriceps and hip flexors (agonists) are holding the leg up.
• Static Passive flexibility — the ability to hold a stretch using body weight or some other external force. Using the example above, holding your leg out in font of you and resting it on a chair. The quadriceps are not required to hold the extended position.


• Dynamic: proprioceptive neuromuscular facilitation (PNF) technique.
• (PNF Help Link)

• Equipment: towel, belt, band, mat, partner.

D2.6   : Speed training methods

Speed training methods and their application to a practical context.

• Principles of speed training
• training thresholds
• percentage of heart rate max
• recovery period between sets
• Methods
• hollow sprints
• acceleration sprints
• interval training
• resistance drills – hill runs, parachutes, sleds, bungee ropes.

• Equipment: resistance bands/tubes, parachutes, bungee rope, resistance tyres.