Fitness+2+posted - Exercise Prescription Can be applied to...

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Exercise Prescription Can be applied to development of  C-R endurance, muscular fitness, flexibility. requency–  ntensity–  ime (duration)–  ype– 
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Cardiorespiratory Endurance  Ability to continue moderate to vigorous  Activity for an extended period of time  Involves cardiovascular and respiratory Systems as well as muscle metabolism   Most important component of fitness Has the greatest impact on reducing the risk   of developing major health problems
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Cardiorespiratory (Aerobic) Endurance Frequency– 3-5 days a week Intensity– 50 -85% aerobic capacity Time– 20-60 mins Type– continuous, uses large muscle groups jogging, swimming, cycling, dancing
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Energy system for C-R exercise Long term system– oxygen is essential Must keep intensity at level where oxygen supply can meet or exceed demand (<= 85% of aerobic activity) If O  demand > supply, energy production occurs via anaerobic pathway, lactic acid accumulates, fatigue ensues
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Use heart rate as your guide to exercise intensity: heart rate reserve method = T arget H eart R ate R ange 220 - 20 (Current AGE) 200 (estimated maximum Heart Rate) -70 (Resting Heart Rate) 130 (Heart Rate Reserve) 130 130 x . 50 (Target HR Zone 50-85%) x . 85 65 111 + 70 (Add Rest. HR back) + 70 135 (bts/min) 181 (bts/min) Now ÷ 6 to get your 10 sec count 135/6 = 23 181/6 = 30
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Measuring Heart Rate  Measure immediately upon stopping exercise  Lightly touch  carotid artery (neck),  or press at wrist, on chest, at temple  Count # beats felt in 10 seconds, multiply by 6  Talk test:  Lower end– can talk fairly easily  Upper end– can still talk, but not easily, and cannot sing.
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This 50 – 85% recommendation = vigorous exercise improvements in health AND performance.
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Adjust  this “typical” prescription for  beginners  and  especially   sedentary adults . Frequency– 5-7 days/week Intensity–  40-50% aerobic capacity Time– at least 30 minutes/day (60 is effective) Type– aerobic: like brisk walking
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Geared to sedentary persons  Incorporates lifestyle approach, focusing on walking
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