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 

strong areas. 

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.