2-8 and 2-10 Exercise Prescription for Cardiorespiratory Fitness BB_15-Feb-11_1

2-8 and 2-10 Exercise Prescription for Cardiorespiratory Fitness BB_15-Feb-11_1

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Exercise Prescription for Cardiorespiratory Fitness Outline Components of an Aerobic Program Caloric Expenditure Elements of an Aerobic Workout Phases of an Aerobic Training Program Types of Aerobic Training Miscellaneous What is aerobic exercise? Exercise that relies predominately on the _____________________________ . . Exercise in which the __________ used to move our muscles is produced by the muscles using ___. Aerobic Exercise Prescription FREQUENCY INTENSITY TIME TYPE Aerobic Exercise Prescription for Adults for Health To promote and maintain health, all healthy adults aged 18-65 yr need MODERATE- INTENSITY aerobic activity for a minimum of 30 min on 5 days each week or VIGOROUS - intensity aerobic activity for a minimum of 20 mminimum 3 days each week. EXERCISE MODE Needs to be aerobic in nature large muscle group in slow, rhythmical pattern Choose something you’ll enjoy Must be convenient and accessible What’s the injury risk Components of an Aerobic Exercise Prescription Frequency 3 - 5 times/wk Intensity 50-85% of VO2max 65-90% HRmax somewhat Hard to Hard Time (Duration) 20-60 min * Type: 20-60 min Caloric Expenditure 150-400/day 1,000->2,000/wk
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relationship between training intensity and % improvement in VO2 max improvement increases from 40% to 85% intensity, but decrease from 85% to 120% What is intensity for aerobic activity based on? Based upon a percentage of VO2 max Recommended Intensity 50-85 % of VO 2max 50-85% of HRMAX Reserve 65-90 % of HRmax Perceived Exertion 12-16 on Borg Scale (Somewhat Hard to Hard) at 60% of Heart rate max, we are at 50% at VO2 max BEL 902 - this thursday at 3:30-4:30 Aerobic Exercise Intensity and Heart Rate Assumes a LINEAR relationship between the increase in OXYGEN UPTAKE and HEART RATE This holds true for activities like walking, running, swimming, cycling, rowing although there may be some slight differences Just because you get your HR up, does that make the activity aerobic? You get your heart rate up high weight lifting, does this mean that weight lifting is aerobic? Exercise HR -HRmax -Measure during maximal exercise -Estimate (220 – age) -This can be inaccurate (+ 12 bpm) Using HR to prescribe exercise intensity: If someone has a HRmax of 200 beats/min and a HRrest of 60 beats/min, what is their training HR zon using HRreserve
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