achieving cardiorespiratory fitness chapter 12 benefits of cr training creates a stronger heart...
TRANSCRIPT
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Achieving Cardiorespiratory Achieving Cardiorespiratory FitnessFitness
Chapter 12
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Benefits of CR TrainingBenefits of CR Training
Creates a stronger heart muscleIncrease number of RBCMakes YOU Cooler!Lowers BPHeart becomes “More Efficient”Produces more efficient breathing
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Physical Activity and CR Physical Activity and CR FitnessFitness
Modes of Exercise
Best Type: Aerobic Exercise
Ex. Walking, running, swimming, cycling
Aerobic Exercise: meaning “w/ oxygen”
Involve large muscle groups
Activity over a prolonged period of time
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Applying the Principles of Applying the Principles of TrainingTraining
Overload Principle– FIT
Principle of Progression
Principle of Specificity
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Overload PrincipleOverload Principle
Frequency: How often you exercise– At least 3-5 exercise sessions per week
Intensity: How hard you exercise– 60-85% of MHR is the best range for intensity
Time: How long you exercise– 20 to 60 minutes of aerobic activity per session
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Principle of ProgressionPrinciple of Progression
To improve your fitness level, one must place additional overload on the body
Ways to Increase Demands on the Body– Run or Walk a longer distance– Run or Walk a distance in a faster time– Swim more laps– Increase the number of days you work out
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Principle of SpecificityPrinciple of Specificity
Cardiorespiratory is your goal!It is necessary to participate in activities
that:– Condition the Heart– Condition the Circulatory System– Condition the Lungs
(Aerobic Activities are the most beneficial)
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Determining Your Training Determining Your Training Zone Zone
MHR (Max Heart Rate)– (220-Age = MHR)
THR (Target Heart Rate)– 60-85% of MHR– 220 x .60 = Low Range of THR– 220 x .85 = High Range of THR• For Best Results it is key to stay within THR
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Recovery Heart RateRecovery Heart Rate
Time it takes for the heart to return to it’s normal state
Ex. 5 minutes after end of exercise– HR = 120 bpm
Ex. 10 minutes after end of exercise– HR = 100 bpmThe quicker a persons Recovery HR indicates a
healthier person!
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Guidelines for the Exercise Guidelines for the Exercise SessionSession
Warmup (5-10 minutes)– Preparing the body for exercise
Exercise Program (20-30 minutes)– 60 to 85% of MHR, aerobic activity
Cool Down (5-10 minutes)– Allows to return to starting point, prevent blood
pooling and dizziness Muscle Toning (10-12 minutes)
– Optional, work on flexibility, crunches
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Interval TrainingInterval Training
Alternating periods of exercise with periods of rest
Walk, Jog, Walk, JogAdvantages of Interval Training
– Accomplishing more work in less time– Achieving greater intensity– Reducing boredom
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Best Way to Determine Best Way to Determine Intensity of WorkoutIntensity of Workout
Heart Rate
Are you ready to get in shape?