8 and 9 PA Recs and PA and CV fitness SW.ppt

8 and 9 PA Recs and PA and CV fitness SW.ppt -...

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    Physical Activity  Recommendations Principles for Designing and Assessing a  Physical Activity Program
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Types of Physical Activity Speed Strength Power Skill Endurance
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Measuring  Cardiorespiratory  Fitness: VO 2max
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Steve Prefontain:  84.4ml/kg/min Grete Waitz:  73ml/kg/min Eero Mäntyranta:  93 ml/kg/min   Lance Armstrong:  85ml/kg/min
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Four Criteria for Assessing Endurance Exercise Training Programs F  – Frequency I  – Intensity T  – Time (Duration) T  – Type (Mode)
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Absolute versus  Relative Work Rates Absolute work rates = same running,  cycling, walking, or swimming speed Relative work rates = different running,  cycling, walking, or swimming speeds, but  working at same percentage of VO 2 max  (%VO 2 max)
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Demonstration of Absolute vs.  Relative Work Rates Running at 10 miles/hr requires VO 2  of 50  ml/kg/min If VO 2 max is 70 ml/kg/min, running at 10  miles/hr = 70% VO 2 max (50ml/kg/min  cost /70 ml/kg/min VO 2 max) If VO 2 max is 50 ml/kg/min, running at 10  miles/hr = 100% VO 2 max (50ml/kg/min  cost /50 ml/kg/min VO 2 max) – OUCH!!!!!!
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Calculating Intensity from  Maximal Heart Rate Measure maximal heart rate or estimate it  from equation 220 – age in yrs Multiply desired intensity (as a fraction of  1.00) by maximal heart rate Benefit – relatively simple and easy Negative – not valid across entire range of  exercise intensities
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Example: 20 year-old Resting  HR=60bpm 50 100 14 0 20 0
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%[(220-age) – RHR] + RHR %[(220-age) – RHR] + RHR
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Example: 20 year-old Resting  HR=60bpm 0 35 60 95 130 70 98 158 140 200 220-20=200 200-60=140 THIS IS  HEART  RATE  RESERVE! 140x0%= 0 0+60=60
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Calculation of Intensity Max heart rate Age predicted  max HR = 220- age Age predicted  max HR X  desired % What are the pros  Karvonen Heart Rate Reserve=  max HR - rest HR Training HR = %(HRR)  + RHR RHR HRR 0 60 220
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Review Types of PA? (5) What type has the largest impact on CVD?? What is VO
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8 and 9 PA Recs and PA and CV fitness SW.ppt -...

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