Aerobic or Aerobic or Cardiorespiratory Cardiorespiratory

FitnessFitness

Labette Community CollegeLabette Community College

PE 116PE 116

Property of HHPR Department-PSUProperty of HHPR Department-PSU

Review ?’s From the Review ?’s From the Past ???Past ???

• What are the 5 components of What are the 5 components of Health Related Fitness? Health Related Fitness?

• What is the difference b/t physical What is the difference b/t physical activity (PA) and exercise? activity (PA) and exercise?

• What is meant by the term “cross-What is meant by the term “cross-training? training?

New ACSM 2011 AdultNew ACSM 2011 AdultExercise Guidelines Exercise Guidelines

• Cardiovascular Exercise (aerobics)Cardiovascular Exercise (aerobics)• Resistance Exercise (weight training)Resistance Exercise (weight training)• Flexibility Exercise (range of motion)Flexibility Exercise (range of motion)• Neuromuscular Exercise (functional Neuromuscular Exercise (functional

fitness training)fitness training)– improves balance, coordination & agilityimproves balance, coordination & agility– examples: yoga & tai chiexamples: yoga & tai chi– Reduce risk of falls & injuryReduce risk of falls & injurywww.greatist.com/fitness/new-www.greatist.com/fitness/new-acsmacsm--

exerciseexercise--guidelinesguidelines

Aerobic-CR-CV- FitnessAerobic-CR-CV- Fitness• Aerobic fitness is potentially the most Aerobic fitness is potentially the most

important of the 5 health related important of the 5 health related physical fitness components. physical fitness components. (Hoeger and (Hoeger and Hoeger in Lifetime Physical Fitness and Wellness, 7Hoeger in Lifetime Physical Fitness and Wellness, 7thth ed.) ed.)

• CR & CV fitness synonymously referred CR & CV fitness synonymously referred to as:to as:– Aerobics… Aerobics… from Kenneth Cooperfrom Kenneth Cooper’’s 1968 s 1968 ““AerobicsAerobics””

– Cardiovascular or more coolly… Cardiovascular or more coolly… ““CardioCardio””• Key in prevention of heart disease, Key in prevention of heart disease,

hypertension, osteoporosis, obesity and hypertension, osteoporosis, obesity and other preventable HYPOKINETIC other preventable HYPOKINETIC diseases.diseases.

Aerobic Activity/ExerciseAerobic Activity/Exercise• Uses large rhythmic muscle groups Uses large rhythmic muscle groups (20 (20

min rule)min rule)

• Increases breathing and heart rateIncreases breathing and heart rate• Cyclic in nature for example:Cyclic in nature for example:

– WalkingWalking -Jogging/running-Jogging/running– BicyclingBicycling -Swimming-Swimming– XC SkiingXC Skiing -Dancing-Dancing– RowingRowing -Others?-Others?

• • The most AEROBIC of ALL is The most AEROBIC of ALL is ______________?______________?

• • The BEST of all aerobic activities The BEST of all aerobic activities is___________?is___________?

ACSM Cardiorespiratory ACSM Cardiorespiratory Training GuidelinesTraining Guidelines

3 Part Aerobic-CV-CR Workout3 Part Aerobic-CV-CR Workout

1- 1- WARM-UPWARM-UP

- Generic warm-up 5-10+ mins- Generic warm-up 5-10+ mins

- ROM- Stretching- ROM- Stretching

- Skill / Activity specific- Skill / Activity specific

2- 2- AEROBIC ACTIVITY BOUTAEROBIC ACTIVITY BOUT

- 20-30-60 mins at THR Level- 20-30-60 mins at THR Level

3- 3- COOL-DOWN COOL-DOWN - Passive - Passive vs Active vs Active - which protects the heart better?- which protects the heart better?

New ACSM Aerobic - CVNew ACSM Aerobic - CV2011 Exercise Guidelines 2011 Exercise Guidelines

• Adults need 150 minutes per weekAdults need 150 minutes per week• Intensity level should be MODERATEIntensity level should be MODERATE• One continuous or multiple 10 minute One continuous or multiple 10 minute

boutsbouts• Gradual progression of time, frequency Gradual progression of time, frequency

and duration will increase adherence & and duration will increase adherence & decrease injurydecrease injury

• ANYONE unable to meet these minimums ANYONE unable to meet these minimums can still benefit from some physical can still benefit from some physical activity!activity!

www.greatist.com/fitness/new-www.greatist.com/fitness/new-acsmacsm--exerciseexercise--guidelinesguidelines

Cardiorespiratory Cardiorespiratory Guidelines - Exercise Guidelines - Exercise

PrescriptionPrescription• Application of the FITT Principle…Application of the FITT Principle…F______ I_______ T_______ T_______F______ I_______ T_______ T_______• Frequency (F)… how to achieve 150 Frequency (F)… how to achieve 150

minutes?minutes?– normally 3 – 5 days per week normally 3 – 5 days per week

(vs SG- most if not all days….)(vs SG- most if not all days….)* Some folks may go 6 or even 7 days per week* Some folks may go 6 or even 7 days per week

• Beginners vs Moderately Fit vs Elite Athletes.Beginners vs Moderately Fit vs Elite Athletes.

• CDC & AMA- “Every US adult should CDC & AMA- “Every US adult should accumulate 30 minutes or more of accumulate 30 minutes or more of moderate-intensity physical activity on moderate-intensity physical activity on most, preferably all, days of the week.”most, preferably all, days of the week.”

ACSM Cardiorespiratory ACSM Cardiorespiratory Training Guidelines - Training Guidelines -

IntensityIntensity• Determining Exercise or Determining Exercise or Training HR Training HR

(THR)(THR)

#1-Calculate your Max HR (MHR)#1-Calculate your Max HR (MHR)

220 – age = MHR220 – age = MHREstimate only – actual Max HR +/- 10 BPMEstimate only – actual Max HR +/- 10 BPM

#2- Calculate THR Range using…#2- Calculate THR Range using…

MHR x 55% = ???MHR x 55% = ???

MHR x 65% = ???MHR x 65% = ???

- - 60% to 90% of Max HR was the older higher I 60% to 90% of Max HR was the older higher I formulaformula

- Lower or more moderate intensities are most - Lower or more moderate intensities are most applicable to applicable to individuals who are beginners or individuals who are beginners or sedentary/inactivesedentary/inactive

BorgBorg’’s Rate of Perceived s Rate of Perceived Exertion & Americanized Exertion & Americanized

Intensity ScaleIntensity ScaleBorg Original RPEBorg Original RPE Americanized RPEAmericanized RPE

19 = VV Hard…19 = VV Hard… 10 = Maximal10 = Maximal

17 = V Hard…17 = V Hard… 7 = V Strong 7 = V Strong

15 = Hard…15 = Hard… 5 = Strong 5 = Strong

13 = 13 = Somewhat Hard Somewhat Hard 4 = 4 = Somewhat StrongSomewhat Strong

11 = Fairly Light11 = Fairly Light 3 = Moderate 3 = Moderate

9 =V Light9 =V Light 2 = Weak 2 = Weak

6 =VV Light6 =VV Light 0 = Nothing at all 0 = Nothing at all

Aerobic/Cardio Training Aerobic/Cardio Training TipsTips

• Mix up the intensities (intervals, fartlek, Mix up the intensities (intervals, fartlek, hills…)hills…)

• Build up to higher intensities or volumeBuild up to higher intensities or volume

- 10% rule- 10% rule

- Use both THR & PER- Use both THR & PER• Cross-TrainCross-Train- change/mix/match your - change/mix/match your

cardio!cardio!• Make it social – include friendsMake it social – include friends• Enjoy yourself & have fun!Enjoy yourself & have fun!

Exercise Adherence Exercise Adherence VariablesVariables• HRPF Evaluation ( 5 components + BP)HRPF Evaluation ( 5 components + BP)

• FUN Activities… add varietyFUN Activities… add variety• Time of Day… same… AM vs PM people?Time of Day… same… AM vs PM people?• Convenient & Accessible Facility Convenient & Accessible Facility

- Weede vs SRC!!!- Weede vs SRC!!!• Exercise w/ FriendsExercise w/ Friends• Enjoy MusicEnjoy Music

*Adherers State PA/Exercise Makes *Adherers State PA/Exercise Makes me...me... ““Look & Feel BetterLook & Feel Better!” !”

Exercise Prescription- Exercise Prescription- Positive Adherence Positive Adherence

VariablesVariablesAdherers Reasons for Continuing their Adherers Reasons for Continuing their Personalized Exercise ProgramPersonalized Exercise Program : ) : )

#1- Physical Fitness and Health#1- Physical Fitness and Health

#2- Weight & Figure Control#2- Weight & Figure Control

#3- Relaxation#3- Relaxation

#4- Enjoyment or Fun#4- Enjoyment or Fun

#5- Habit or Personal Commitment#5- Habit or Personal Commitment

#6- Social Participation#6- Social ParticipationFrom: From: ““Fitness Program Variable Associated with Adherence to a Personalized Fitness Program Variable Associated with Adherence to a Personalized

Fitness ProgramFitness Program”” R. Scott Gorman, Dissertation, UGA, 1983. R. Scott Gorman, Dissertation, UGA, 1983.

Exercise Prescription- Exercise Prescription- Negative Adherence Negative Adherence

VariablesVariablesNon-Adherers Reasons for Discontinuing Non-Adherers Reasons for Discontinuing a Personalized Exercise Programa Personalized Exercise Program : ( : (

#1- Time Restraints#1- Time Restraints

#2- Lack of Self Motivation/Self Discipline#2- Lack of Self Motivation/Self Discipline

#3- Seasonal Conditions#3- Seasonal Conditions

#4- Boredom or Dislike of Activity#4- Boredom or Dislike of Activity

#5- Lack of Personal Equipment or Facilities#5- Lack of Personal Equipment or Facilities

#6- Health Problems#6- Health ProblemsFrom: From: ““Fitness Program Variable Associated with Adherence to a Personalized Fitness Program Variable Associated with Adherence to a Personalized

Fitness ProgramFitness Program”” R. Scott Gorman, Dissertation, UGA, 1983. R. Scott Gorman, Dissertation, UGA, 1983.

Cardio-Respiratory Cardio-Respiratory Training Effects- TETraining Effects- TE’’s s

• Definition- semi-permanent change Definition- semi-permanent change in structure and or function… in structure and or function… healthy, positive changes healthy, positive changes

• Chronic training causes Chronic training causes increasesincreases in: in:– Size and strength of the heartSize and strength of the heart– Stroke volume / Cardiac outputStroke volume / Cardiac output– # of blood vessels / Capillarization# of blood vessels / Capillarization– Blood VolumeBlood Volume– HDL CholesterolHDL Cholesterol– Max VO2Max VO2

More Cardio-Respiratory More Cardio-Respiratory TETE’’s s

• Chronic training also causes Chronic training also causes decreasesdecreases in:in:– Resting Heart Rate (RHR)Resting Heart Rate (RHR)– HR recovery timeHR recovery time– Stress or distressStress or distress– Blood Pressure (BP)Blood Pressure (BP)– Triglycerides/TBCTriglycerides/TBC– % Body fat% Body fat– Other + changes???Other + changes???

NEXT: Anti-Aging Secrete Physiological NEXT: Anti-Aging Secrete Physiological Bio-markers Momma Never Told You Bio-markers Momma Never Told You About… About…

10 10 ““BIOMARKERSBIOMARKERS”” FOR FOR KEEPING YOUNG AT HEART & KEEPING YOUNG AT HEART &

BODY!!!BODY!!!1.1. AEROBIC CAPACITYAEROBIC CAPACITY 7. 7. BPBP

2.2. BODY COMPOSITIONBODY COMPOSITION 8. 8. BMRBMR

3.3. TOTAL/HDL RATIOTOTAL/HDL RATIO 9. 9. BLOOD SUGARBLOOD SUGAR

4.4. MUSCLE MASSMUSCLE MASS TOLERANCE TOLERANCE

5.5. STRENGTHSTRENGTH 10. 10. CORE TEMP.CORE TEMP.

6.6. BONE DENSITYBONE DENSITY REGULATION REGULATION

Greater physical activity levels = we age slower Greater physical activity levels = we age slower physiologically than chronologicallyphysiologically than chronologically

Aerobic Fitness SummaryAerobic Fitness Summary• Aerobic-CR-CV fitness is the key component Aerobic-CR-CV fitness is the key component

of the five health related components.of the five health related components.• Benefits- prevention and potential reversal Benefits- prevention and potential reversal

of heart disease, hypertension, of heart disease, hypertension, osteoporosis, obesity and other hypokinetic osteoporosis, obesity and other hypokinetic diseases.diseases.

• Acquire 150 minutes, over 3-5 days per Acquire 150 minutes, over 3-5 days per week for 20-60 minutes at 55-65% of week for 20-60 minutes at 55-65% of MaxHR (ACSM).MaxHR (ACSM).

• Target goal is 200-400 Kcals/workout or Target goal is 200-400 Kcals/workout or 1,0001,000

to 1,200 Kcals/week for overall health & to 1,200 Kcals/week for overall health & fitness benefits!fitness benefits!

CommentsCommentsoror

QuestionsQuestions

Web Sites of InterestWeb Sites of Interest

• THR Calculator (Karvonen Formula)- THR Calculator (Karvonen Formula)- http://www.healthchecksystems.com/heart.asp

• MHR Calculator- MHR Calculator- http://www.cardiacathletes.org/MHRCalculator

• Aerobic Conditioning Info.: Aerobic Conditioning Info.: http://www.exrx.net/Aerobic.html

• www.greatist.com/fitness/new-acsm-exercise-guidelines

• Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise. Garberet. al. 2011 July; 4(7): 1334 -1359. [↩]Garberet. al. 2011 July; 4(7): 1334 -1359. [↩]

• Ultramax Cardio Training- Ultramax Cardio Training- info@ultramaxsports.cominfo@ultramaxsports.com

Attendance QuestionsAttendance Questions(use full name & date please)(use full name & date please)

• What are the two A#1 reasons regular, What are the two A#1 reasons regular, chronic exercise enthusiasts give for chronic exercise enthusiasts give for continuing their active lifestyles?continuing their active lifestyles?

• What are two ways we can determine What are two ways we can determine our exercise intensity?our exercise intensity?

• T or F: Adults who accumulate 30 T or F: Adults who accumulate 30 minutes of brisk walking most days of minutes of brisk walking most days of the week can achieve a healthy level of the week can achieve a healthy level of aerobic fitness?aerobic fitness?* Be sure to study and answer the midterm study questions that follow!* Be sure to study and answer the midterm study questions that follow!

Midterm Study QuestionsMidterm Study Questions1- Preventable diseases directly related to poor 1- Preventable diseases directly related to poor

lifestyle habits including poor nutrition and lifestyle habits including poor nutrition and sedentary lifestyle are called _____________!sedentary lifestyle are called _____________!

2- Prescribing exercise by using the FITT 2- Prescribing exercise by using the FITT Principle would involve: ____/____/____/_____?Principle would involve: ____/____/____/_____?

3- Calculate your personal THR. Your lower HR 3- Calculate your personal THR. Your lower HR should be at least ___bpm and highest ___bpm?should be at least ___bpm and highest ___bpm?

4- Basing your activity level of Intensity based 4- Basing your activity level of Intensity based upon how you FEEL (vs HR) is using ______?upon how you FEEL (vs HR) is using ______?

5- Identify the prime reasons adultsgive for being 5- Identify the prime reasons adultsgive for being either an exercise adherer? … or non-adherer??either an exercise adherer? … or non-adherer??

References or Works References or Works CitedCited

• Quantity and Quality of Exercise for Developing and Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise. Adults: Guidance for Prescribing Exercise. Garberet. al. 2011 July; 4(7): 1334 -1359. [↩]Garberet. al. 2011 July; 4(7): 1334 -1359. [↩]

• www.greatist.com/fitness/new-www.greatist.com/fitness/new-acsmacsm--exerciseexercise--guidelinesguidelines

• Physical Activity and Public Health: A Physical Activity and Public Health: A Recommendation From the Centers for Disease Recommendation From the Centers for Disease Control and Prevention and the American College Control and Prevention and the American College of Sports Medicine Russell R. Pate, et. al. of Sports Medicine Russell R. Pate, et. al. JAMA. JAMA. 1995;273(5):402-407.1995;273(5):402-407.