Principles of Physical Training
Specificity of Training
This principle refers to the training-induced adaptations in metabolic andphysiologic systems which are specific to the type of exercise. For example, running will
increase physical fitness but it will not increase swimming performance and vice versa.
Thus, it is important to train muscles involved in a specific type of exercise to realize
greater performance benefits.
Individual Differences
Responses to a particular training program can vary from one individual to another.According to this principle, exercise programs should be individualized to meet the training
requirements and physical capacity of each person.
Detraining
Regular exercise is necessary to maintain fitness. Beneficial effects of exercise aregradually lost or reversed after a few weeks off from training. This deconditioning or
detraining effect will be discussed later in next article.
Because of the nature of your missions it is imperative that you develop all aspects
of physical fitness: strength, speed, flexibility, and endurance. Therefore, it is important for
you to consider your training in terms of the FITT principle.
FITT = Frequency, Intensity, Time & Type
All four aspects of the FITT principle must be included to achieve the most benefit
from your training program. Number and intensity of workouts is important as is the time
spent exercising and cross training (next articl). Information on how to determine your
training intensity is provided next.
Determining Your Training
Heart Rate
When reading the training methods presented in this chapter and throughout thisguide, you will come across references to exercise intensity. Intensity is the rate at which
exercise is performed. If you work out in a gym you may have used an exercise machine
that monitors exercise intensity. A quick and easy method for measuring the intensity of
your workout is by measuring your heart rate and checking to see if you are within your
target training zone (see next article).
12 Overview of Physical Fitness
Measure your heart rate by taking your pulse at the carotid artery (neck) or the radial
artery (wrist) for 15 seconds; multiply this value by four to get your heart rate in beats per
minute. Compare this heart rate value to your target training intensity. If your heart rate is
too low, increase the intensity of your workout. If it is too high, reduce the intensity
slightly.
Your target training heart ratecan be calculated as follows:
Measure your heart rate by taking your pulse at the carotid artery (neck) or the radial
artery (wrist) for 15 seconds; multiply this value by four to get your heart rate in beats per
minute. Compare this heart rate value to your target training intensity. If your heart rate is
too low, increase the intensity of your workout. If it is too high, reduce the intensity
slightly.
Your target training heart rate
can be calculated as follows:
To maintain aerobic conditioning, exercise should be performed at a heart rate
between 70% and 90% of your maximal heart rate (Max HR).
Remember, this is only an estimate of
your maximal heart rate.
Depending on your particular “physiology” and physical conditioning, your Max
HR could be higher than what you derive from this equation. However, this is the way it is
routinely estimated.
To calculate 70% and 90% of your Max HR, multiply Max HR by 0.70 and 0.90,
respectively. This is your target training intensity zone or the range within which your heart
rate should be while working out. Figure 1-2 presents an example of how to calculate your
desired training heart rate by this method.
Max HR in beats per minute = 220 - your age (years)
To calculate 70% and 90% of your Max HR, multiply Max HR by 0.70 and 0.90,
respectively. This is your target training intensity zone or the range within which your heart
rate should be while working out. Figure 1-2 presents an example of how to calculate your
desired training heart rate by this method.
use the chart shown in Figure 1-3. It is important to note that maximal heart rates tend to
be lower during swimming and arm exercises. For these activities you should subtract 13
from your maximal heart rate to before obtaining your training heart rate. An example of
this is shown in Figure 1-4.
