172 Chapter 8: Exercise Programming • The order in which exercises are performed does appear to matter when combining strength and endurance training into a single training session. Therefore, whichever component of fitness (i.e., strength or endurance) needs the most work should be performed first. However, if strength training and endurance training are performed at different times on the same day (e.g., morning and evening workouts), then the order has no consequence. • There are essentially three steps to design a comprehensive exercise training plan based on an individual’s overall training goals: 1) Determine the number of days per week to allot for exercise, 2) decide the type of exercise training plan for each fitness component, and 3) list the exact training parameters for each training session. References 1. American College of Sports Medicine. (2021). Physical Activity Guidelines. Retrieved from https:// www.acsm.org/read-research/trending-topics-resource-pages/physical-activity-guidelines. 2. American Heart Association. (2021). American Heart Association Recommendations for Physical Activity in Adults and Kids. Retrieved from https://www.heart.org/en/healthy-living/ fitness/fitness-basics/aha-recs-for-physical-activity-in-adults. 3. Antonio, R. (2015). Deciphering the Ideal Training Frequency for Muscle Growth. Retrieved from http://www.thinkeatlift.com/deciphering-the-ideal-training-frequency-for-muscle-growth/. 4. Centers for Disease Control and Prevention. (2020). How Much Physical Activity Do Adults Need? Retrieved from https://www.cdc.gov/physicalactivity/basics/adults/index.htm. 5. Centers for Disease Control and Prevention. (2018). Sleep and Chronic Disease. Retrieved from https://www.cdc.gov/sleep/about_sleep/chronic_disease.html#:~:text=Notably%2C%20 insufficient%20sleep%20has%20been,disease%2C%20obesity%2C%20and%20depression. 6. Haff, G., & Triplett, N. (Eds.). (2016). Essentials of Strength Training and Conditioning. (4th ed.). Champaign, IL: Human Kinetics. 7. Harvard Health Publishing: Harvard Medical School. (2020). Walking: Your Steps to Health. Retrieved from https://www.health.harvard.edu/staying-healthy/ walking-your-steps-to-health. 8. Israetel, M., Hoffmann, J, & Smith, C. (2015). Scientific Principles of Strength Training. Renaissance Periodization. 9. Starrett, K. (2015). Becoming a Supple Leopard. (2nd ed.). Las Vegas, NV: Victory Belt Publishing, Inc. 10. U.S. Department of Health and Human Services. (2020, May 21). Physical Activity. Retrieved from https://health.gov/our-work/physical-activity.
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