Fitness & Strength

FAST Five Elemental Element Energies Diagram
Fitness and strength training (FAST) is important for a variety of reasons, ranging from general health and fitness to fitness for a specific purpose. Weight-loss and general health and fitness have their own requirements focused more on aerobic endurance training in order to burn fat and at higher training intensity levels, carbohydrates. These work during training sessions only, but some strength work is still required, partly to create a metabolic process that is still burning away fat long after the training session has finished. 

Other requirements are sports/activity-specific. Long-distance running is focused on systemic endurance and tries to minimize body mass in order to lighten the load that needs to be carried by the legs. Marathon runners generally have a higher percentage of slow-twitch fibers compared to Sprinters and weight lifters who have a large percentage of fast-twitch fibers. Body Building is the polar extreme where we are trying to increase our body mass (hypertrophy), but with muscle rather than fat. This is also slightly different in objective to Body Sculpting in which we are developing an ideal body shape and outline rather than muscle mass. Power Lifting is focused on the extremes of weight resistance training in their efforts to develop maximal strength (neural development) for a specific exercise or feat of strength. Sprinting requires great leg power, but the body needs to be kept balanced for both body control as well as aesthetic reasons. No matter what we do, to some degree or other, the strength component is the adaptation that provides the foundations for all of them.

Special Education & Training Services (SeTs)

Besides these purely athletic sports and activities, most people practice fitness for, or, as part of their sporting activity. For example, Squash is extremely demanding on the legs and High-Intensity Interval Training (HIIT) fitness, tennis on general fitness and mobility, football on general endurance and power sprinting.  Parkour and Breaking also have their own specific requirements or focus areas, such as plyometric training for the legs, strong core and shoulder muscles and good flexibility to hold the poses and control the body tricks. Martial Arts, in theory, require something of everything and therefore must usually focus on Full Body Workouts to support their activities. However, not all martial arts are the same and there can be quite considerable disparities between the individual arts and schools. Lii-Kan Jitsu has much in common with Parkour perhaps, hence the heightened need for plyometric training, basic power and muscular endurance combined with flexibility and speed. In general, physical fitness training forms part of the sport's Skills Enhancement Training Sessions (SeTs). The tables below provide links to some free but essential information about training exercises, programmes, theory and safety issues to help you train in the right way to avoid potential injuries and wasted time.

Reference Websites


Anatomy Zone