2) stretching exercises to increase flexibility
3) strength training to improve muscle strength
4) aerobic training to improve cardiovascular performance
After the initial assessment, instructors may be able to roughly divide the trainees into two groups
according to their strengths and weaknesses. One group may include strong trainees who could
benefit from improvement in body composition and aerobic endurance; another group may
include trainees who demonstrate cardiovascular fitness but could benefit from improvement in
strength. (There may be a third group of trainees who would benefit from improvement in both
areas.) If practical, it may be helpful to devote approximately two thirds of class time to
improvement of weak areas while using the remaining third of the class time to maintenance of
The entire class can begin the light stretching and warm up portion of the training session
together followed by a moderate cardiovascular work out. The majority of stretching exercises
should follow the cardiovascular and weight training sessions since the focused muscles are
warm and the likelihood of over stretching and injury to a muscle is thereby reduced.
For those trainees who will strive to improve their cardiovascular endurance, two thirds of the
remaining session should include exercises such as running, jogging, walking, etc. For those
trainees who will focus on improving strength, two thirds of the training session should include
strength training such as push ups, abdominal crunches and free weight resistance exercises.
Please see the suggested exercises in Section V and in Appendix E.