A Christian Guide to Body Stewardship, Diet and Exercise

Chapter 8: Exercise Programming 169 Introduction In chapter 5 we learned about the five different types of endurance training (i.e., long slow distance (LSD), pace / tempo, interval, high-intensity interval, and Fartlek). In chapter 6 we learned about the four different strength training goals (i.e., endurance, hypertrophy (size), strength and power). In chapter 7 we learned about the importance of regular mobility and flexibility training. In this chapter, we will learn how to combine all of these different components of fitness into a comprehensive exercise program. The idea of developing a personalized exercise plan can be overwhelming. As a result, some individuals opt to do nothing, only what they know or feel comfortable with, or resort to using a commercial exercise program (e.g., Insanity, P90X, LiveFit). Some of the common mistakes with exercise programming include doing too much too soon, loading bad technique (e.g., adding weight to the bar before mastering proper technique), being too vague or unrealistic with training goals or expectations, and/or being too competitive (either with someone else or a previous version of yourself). The goal of this chapter is to provide specific guidance on how to develop a personalized exercise program based on individual fitness goals, abilities, and sound exercise principles. Components of Physical Fitness Before we can develop a comprehensive exercise program, we must first introduce and have an understanding of the various components of physical fitness. In all, there are 12 different components of physical fitness. These components of physical fitness are categorized as either health-related or performance-related. Table 8.1 depicts the 5 health-related and 7 performance-related components of physical fitness. Table 8.1. Various Components of Fitness Health-related Performance-related Aerobic capacity Anaerobic capacity Muscular strength Power Muscular endurance Speed Flexibility Agility Body Composition Coordination - Balance - Reaction time