9 key_elements of fitnes intro.pdf

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An Introduction to Nine Elements of Fitness

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From the editorOn the following pages you will find evidence-based advice based on £ millions worth of trials conducted by dedicated sports scientists, with comprehensive, science based workouts designed to enhance your performance for your sport or event.

Please let me know how you get on!Best wishes

Brian [email protected]


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Article one:StrengthintroductionStrength is a generic term used to describe many dissimilar abilities. Examples of ‘strengths’ include the following:n Strength endurance – the ability to move a light resistance for an extended period of timen Absolute dynamic strength – the maximum force that a muscle can generate and apply to create

movementn Absolute static strength – the maximum force that a muscle can generate and apply without

producing movementn Reactive strength – the maximum force that muscles can apply in response to a force in the opposite

directionn Power – which most people confuse with ‘strength’, but is actually the absolute dynamic strength

multiplied by the speed it can be applied.

ArticleS includedn A strength programme for swim competitions provides a selection of land based weight training

exercises specific to swimmers.n The four basic types of strength training for runners are explained, a strength programme for runners is

provided, and how to pinpoint your weaknesses is identified.n A guide to how to devise a strength training program for female athletes is provided focusing on the

event rather than gender.n Finally an example strength test that can be used to monitor upper body strength is illustrated in ‘The

Press-ups Test’.

Strength trAining For SwimmerSTo optimise strength and power, competitive swimmers need to supplement their pool training with land training in the gym. For best effect, swimmers need to follow a program of exercises that replicate their actions in the water as closely as possible.

Basic analysis of the mechanics of the front crawl stroke are evaluated. Explanations on how what type of exercises to be performed and how to perform them is provided. For example, the leg-kicking motion during front crawl is quite fast, so hip flexion and extension exercises which can be performed at a goodspeed would be best.

A list of exercises that are related to the mechanics of the front crawl stroke are detailed. For each component, the relevant exercises are described and their mechanical relationship to the stroke explained.



Arm pull down exerciSeS1. Cable rotational front and back pulls2. Medicine ball single arm overhead throw3. Swiss ball body pulls

leg kick exerciSeS1. Hip extension2. Hip flexion

‘Dive start and push-off turn’ exercise

Strength trAining For runnerSMost runners think that strength training is something carried out in a weight room or gym utilising various pieces of equipment.

However, the truth is that strength training is any physical activity that emphasises the application of resistance to the muscular system. For runners, these activities include conventional exercises (presses, squats, pull-ups, etc.), running-specific strength exercises such as step-ups and one-leg squats, plyometric or ‘jump’ training, calisthenics, injury-preventing gymnastic exercises (walking on toes or heels), and throwing, twisting, and swinging activities with a medicine ball.

Explanation is provided as to why and how these exercises are beneficial for runners.

A basic description of how a programme to develop leg strength is provided.

In order to combine strength training with running training, it is impossible to complete all of the strength exercises. Therefore it is imperative that an athlete focuses on developing their weak points. The next section explains how to do so.

It helps to know that there are really just four basic types of strength training for runners, each of which can assist you in accomplishing a specific goal. The four types are described:1. General strength and conditioning exercises2. Running-specific strength training3. Reactive or speed-strength training4. Preventive gymnastics exercises

Finally a description is provided on how to coordinate your training over an extensive period of time.



Strength trAining For womenThe physiological differences between men and women in terms of muscular strength are illustrated at the beginning.

The research over whether women can sufficiently adapt to strength training is examined. The conclusion to be drawn is that women are equally as strength-trainable as men. If female athletes want to achieve elite performances they must ensure that comprehensive strength training is fully covered in their training schedules.

What sort of strength training is suitable for women? The answer, as explained, lies in the requirements of the event.

There is extensive advice on how to develop the trunk and hips, as well as the upper body.

the preSS-upS teStThe objective of this test is to assess the athlete’s upper body strength.

A guide on how to perform the test is provided with illustrated examples and alternatives for female athletes.

An assessment table is provided to assist analysis.

Article two:BAlAnceintroductionBalance is the ability to maintain equilibrium when stationary or moving (ie not to fall over) through the co-ordinated actions of our sensory functions (vision, hearing and proprioception).

Balance comprises of static balance (the ability to retain the centre of mass above the base of support in a stationary position) and dynamic balance (the ability to maintain balance under changing conditions of body movement).

The articles included are relevant to most sports.

ArticleS includedn There is an overview of a selection of balance board exercises which will help improve your balance.n The body’s dynamic balance capabilities is explained and a selection of general and sport-specific

balance drills is provided.n A specific balance test is provided, the ‘Standing Stork Test’.



how to improve your BAlAnce with A BAlAnce BoArdExercises with a balance board are especially effective at improving the strength,mobility, flexibility, and elasticity of the muscles, tendons and ligaments whichrun between the knees and toes.

There is an extensive insight into what type of balance board, rocker boards or wobble boards, are most suitable for different types and standard of athlete.

A list of balance board exercises are provided. The exercises are great for improving strength, coordination, and flexibility.

BeginnerS’ exerciSeS:1. The two-leg stand and balance with instability from side to side2. The two-leg stand and balance with instability from front to back3. Side-to-side edge taps4. Front-to-back edge taps

AdvAnced exerciSeS:1. Side-to-side edge taps2. Front-to-back edge taps3. Edge circles4. Counter-clockwise edge circles5. The one-leg squat with balance board6. ‘Running’ on the balance board7. Balance board core torture

Finally the six essential points to balance board training are comprehensively emphasised.

leArn to keep your BAlAnce with Some Simple drillSMany athletes today are using balance training as an integral part of their overall training programs, both for injury prevention and performance enhancement.

Balance is needed by runners when negotiating woodland, by tennis players when reaching for a drop shot and by footballers taking the ball on the volley from slightly behind them.Misconceptions on the theory behind balance are discussed, with more recent theories explained.

Balance training for your sport should involve replicating components of function associated with that sport, and thus the exercises outlined in this article range from the general to the sport-specific (tennis and football), with various suggested tweaks for purposes of progression. For all runners, the general drills will be best suited to your needs.



Two main exercises are listed that both contain explanatory paragraphs on how to perform the exercise, illustrated diagrams and variations for sport specific benefits:

n One-leg punchesn Jump steps

StAnding Stork teStThe objective of this test is to monitor the athlete’s ability to maintain a state of equilibrium (balance) in a static position.

A guide on how to perform the test is provided with illustrated examples.

An assessment table is provided to assist analysis.

Article three:cArdiovASculAr endurAnceintroductionThe cardiovascular system comprises of the heart, blood, blood vessels and lymphatic system. The effects of regular exercise on this cardiovascular system are:n The supply of blood to the heart will increase, thereby lowering blood pressure and improving the

functioning of the heartn Lowers the cholesterol levels in the blood helping to reduce the risk of arteries ‘furring up’ and possible heart diseasen The period needed for the heart rate to return to normal after exercise is reducedn The network of capillaries in a muscle will increase, thereby increasing the supply of blood, oxygen and

nutrients to the working muscle.

An individual’s cardiovascular endurance can be measured by the volume of oxygen they can consume while exercising at their maximum capacity. VO2max is the maximum amount of oxygen in millilitres one can use in one minute per kilogram of body weight. Those who are fitter have higher VO2max values and can exercise more intensely than those who are not as well conditioned.Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week.

ArticleS includedn How playing with running pace can provide endless variety, and these fartlek alternatives can lead to

quick improvement.n How to improve your stride length and frequency and how to breath effectively for running



n The various energy systems are explained as is how energy is supplied for intermittent high intensity action sports like football.

n How you can predict your VO2max using the ‘Balke Test’.

Any chAnge oF pAce iS good For your runningSetting off on a run does not have to be a personal Armageddon. Let’s face it, running can be boring business. Unfortunately, many of us only aggravate the problem. The more variety and interest you add to your training program, the more improvement you can expect to gain from it.

The best runners know this and offer insights that can help you turn trainingdrudgery into fresh and lively runs.

Ideas for altering or varying your running sessions are provided, with quotes from Olympic gold medallists on their personal favourites. Elaborated upon are these ideas:

Becoming FlexiBle within your own trAining SeSSionn Allowing yourself to incorporate funn Mixing up the pace of your sessionsn Mixing up the distances of your sessionsn Try running on different surfacesn Try using trailsn Concentrate purely on form and technique

how to improve your running economyImprovements in stride rate/length and VO2 max are the essential ingredients.

Examples of monitoring athletes’ stride rate and length are presented.

An explanation on how to improve your stride rate is provided, along with the following exercises:n The high bench step-upn One leg squatn One leg hops in place



Finally a similarly styled explanation is provided on how runners can enhance their performance through an improved breathing rhythm.

whAt Are the energy demAndS in ‘mAximAl intermittent exerciSe’ SportS?introductionWith sporting events such as cycling, swimming and running, where the intensity is constant for the duration of the event, it is possible to estimate the relative contribution of each energy system. For example, the energy for the 100 metre sprint is split 50% from the ATP-PC system and 50% from the anaerobic glycolysis system, whereas the marathon relies entirely on the aerobic system

By contrast, games such as football are characterised by variations in intensity. Short sprints are interspersed with periods of jogging, walking, moderate-paced running and standing still. This kind of activity has been termed ‘maximal intermittent exercise’.

FootBAllUsing average patterns of play during football we can reasonably deduce when each of the energy systems is contributing most. However, now we need to establish just how important each energy system is for success.

There is evidence that the aerobic system is extremely important for football.Along with the fact that players can cover over 10km in a match, the heart rate has been found to average 157 bpm. This is the equivalent of operating at 75% of your VO2max for 90 minutes, showing that aerobic contributions are significant.

Which systems fuel the sprints is investigated.

The article concludes with which actions are best to take when training for the fitness requirements of maximal intermittent sports.

BAlke teStThe Balke test can be used to predict an athlete’s VO2max.

A guide on how to perform the test is provided with illustrated examples.

An assessment formula and table is provided to assist analysis.

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9 key_elements of fitnes intro.pdf