Module%204%20(Lec%202)%20-%20Guidelines%20for%20Improving%20Cardiorespiratory%20Fitness[1]

Module%204%20(Lec%202)%20-%20Guidelines%20for%20Improving%20Cardiorespiratory%20Fitness[1]

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Guidelines for Improving Cardiorespiratory Fitness Bio 154 Chap 4
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Remember there are three Elements of a Good Cardiorespiratory Training Session Warm-up examples Conditioning period Cool-down example
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Exercise Prescription to Improve Cardiorespiratory Fitness is summed up by the F.I.T.T. principle Frequency – days per week i.e. Intensity – percent of maximum (how hard?)  i.e. Time – duration in minutes  i.e. Type – mode of exercise
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Table The Relationship of THR to Percent VO 2max and Percent HR max for a 20-Year-Old Individual.
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Target heart rate zones for individuals of ages 20 through 70. Realize there is a lot of error here
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Suggested intensity, duration, and frequency of exercise necessary for improving cardiovascular fitness.
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Rate of Progression of Program Fitness level Time (weeks) Slow progression Stage Slow progression Stage 6 weeks to 6 months 6 weeks to 6 months Starter Stage Starter Stage 4 to 6 weeks 4 to 6 weeks Maintenance Stage Maintenance Stage After 6 months After 6 months
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The effects of increasing intensity,
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Unformatted text preview: frequency, and duration on the improvements on VO 2max vs. the increased risk of injury. Training Techniques Suited to Increasing Cardiorespiratory Fitness • Cross-training • Example, goal • Long, slow distance • Example, goal • Interval training • Example, goal • Fartlek training • Example, goal How the Body Adapts to Exercise Determines Level of Fitness • Cardiovascular function improves to deliver more O 2 to muscles • Respiratory muscle endurance increases • Skeletal muscles increase capacity for aerobic energy production • Body fat is likely reduced The relationship between initial fitness levels and improvements in VO 2max after a 12-week training period. The relationship between training intensity and improvements in VO 2max after a 12-week training period. Summary • Exercise must be fun. • Exercise must be as convenient as possible. • Keep a record of training progress. • Don’t get discouraged!...
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This note was uploaded on 04/12/2011 for the course BIO 154 taught by Professor Wilson during the Spring '11 term at N. Arizona.

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Module%204%20(Lec%202)%20-%20Guidelines%20for%20Improving%20Cardiorespiratory%20Fitness[1]

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