KIN 405 Lecture 6

ie walkrun intervals depends on client training

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Unformatted text preview: 5 hrs per week) FITTH*Exercise*Dura:on* •  Influenced by intensity – inverse relationship •  Lactate will contribute to fatigue ! short duration •  Lower intensity (e.g. < 70% VO2max) can be performed for several hours before fatigue •  ↑ duration ( 10% rule ) every 2-3 weeks until client can perform 30 min of continuous exercise at moderate intensity FITT*H*Exercise*Mode* •  Type of activity performed •  Little previous training –  select activities that they like •  Athletes –  Select activities that mimic the movement pattern in competition –  Specificity important for recruitment of muscle and energy system adaptations fibres FITT*H*Exercise*Mode* •  Continuous vs Discontinuous Training •  Continuous: low -to-moderate intensity aerobic exercise bout performed without rest •  Discontinuous: intermittent low-to-high intensity aerobic exercise bouts interspersed with rest periods (even w/ UT individuals could use this technique, but w/ lower intensities .. i.e. walk/run intervals) •  Depends on client training status, can add for variation & sport-specific training Exercise*Prescrip:on*H*How*to*Monitor* Intensity* •  Heart rate - %HRmax or %HRR •  %VO2max or % VO2Reserve •  Ratings of Perceived Exertion (RPE) •  Exercise velocity/work rate Important to monitor intensity: - to maintain proper stimulus - motivation - comparisons – especially if logging Rela:onship*between** %*VO2*max*and*%*HR*max* % Max HR % VO2 max 50 55 60 70 80 90 100 28 40 42 56 70 83 100 Max HR may be achieved before VO2 max. % HR max always higher than %VO2 max. Percentage*of*maximal*HR* Assumption: Heart rate is a linear function of exercise intensity •  Typical range of intensity: (that you prescribe) –  60 – 90% HRmax •  If: Max HR = 220-20yrs = 200bpm •  And: training intensity = 75% •  THR75 = 0.75 x 200 = 150bpm target HR Karvonen*Method*(%*HRR)* THR = % exercise intensity x HRR + HRrest If: Max HR = 200 Rest HR = 70 HRR = (max HR - resting HR) + resting HR Exercise intensity = 75% HRR THR75 = = 0.75 x [(200-70) + 70] 167.5 = 168 bpm note: %HRR yields higher THR (i.e. working w/ elderly population would tend to use %HR max) Using*HR*to*Assign*Intensity:* Limita:ons** •  Max HR varies with exercise mode •  Medication, environment and other factors can affect HR •  Variability in max HR – (age contributes 75% of variability, SD ±11 b/min) •  Age-predicted max HR especially problematic (especially in elderly) Prescribing*Exercise*as*a** %*of*VO2*Max* •  Assume VO2 max = 42 mL/kg/min •  Prescription 70 % of VO2 max •  Typical range of intensity: –  50 – 90% VO2max. •  70% of VO2 max = 0.70 x 42 mL/kg/min = 29.4mL/kg/min Prescribing*Exercise*as*a*func:on*of* VO2*Reserve*or*MET*Method* •  Assume: VO2 max = 42 mL/kg/min 1 MET = 3.5 mL/kg/min •  Prescription 70 % of VO2 Reserve –  VO2 max = 42/3.5 = 12 METS –  VO2 Reserve = 12 METS (Resting) = 11 METS –  Target VO2 = (0.70 x 11 METS) + 1 MET = 8.7 METS 8.7METS x 3.5 mL/kg/min per MET =30.45 mL/kg/min OR 0.70 x (42-3.5) + 3.5 = 30.45 mL/kg/min Now,*how*do*we*put*this*into*prac:ce?* Your client wishes to run as part of her training,...
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