Xterra 16204770480 Owner's Manual - Training Guidelines

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Dyaco Canada Inc 2017

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TRAINING GUIDELINES 

EXERCISE 

Exercise is one of the most important factors in the overall health of an individual. Listed among 

its benefits are: 

Increased capacity for physical work (strength endurance) 

Increased cardiovascular (heart and arteries/veins) and respiratory efficiency 

Decreased risk of coronary heart disease 

Changes in body metabolism, e.g. losing weight 

Delaying the physiological effects of age 

Physiological effects, e.g. reduction in stress, increase in self-confidence, etc. 

BASIC COMPONENTS OF PHYSICAL FITNESS 

There are four all encompassing components of physical fitness and we need to briefly define 

each and clarify its role. 

Strength

 is the capacity of a muscle to exert a force against resistance. Strength 

contributes to power and speed and is of great importance to a majority of sports people. 

Muscular Endurance

 is the capacity to exert a force repeatedly over a period of time, e.g. 

it is the capacity of your legs to carry you 10 Km without stopping. 

Flexibility

 is the range of motion about a joint. Improving flexibility involves the stretching 

of muscles and tendons to maintain or increase suppleness, and provides increased 

resistance to muscle injury or soreness. 

Cardio-Respiratory Endurance

 is the most essential component of physical fitness. It is the 

efficient functioning of the heart and lungs 

AEROBIC FITNESS 

The largest amount of oxygen that you can use per minute during exercise is called your 

maximum oxygen uptake (MVo2). This is often referred to as your aerobic capacity. 

The effort that you can exert over a prolonged period of time is limited by your ability to deliver 

oxygen to the working muscles. Regular vigorous exercise produces a training effect that can 

increase your aerobic capacity by as much as 20 to 30%. An increased MVO2 indicates an 

increased ability of the heart to pump blood, of the lungs to ventilate oxygen and of the muscles 

to take up oxygen. 

Anaerobic Training 

This means “without oxygen” and is the output of energy when the oxygen supply is insufficient 

to meet the body’s long term energy demands. (For example, 100 meter sprint). 

The Training Threshold 

This is the minimum level of exercise which is required to produce significant improvements in 

any physical fitness parameter.