CV fitness TheoryHPAC04

Aerobic Fitness

Cardiovascular Fitness

Stamina

Endurance

Cardio-respiratory fitness

Aerobic Capacity

The ability to take in, transport and utilise

oxygen

Aerobic Fitness

What activities would constitute aerobic exercises...

Devise a generic definition.

Aerobic Fitness

Any activity which is rhythmic in nature, continuous and uses

Large muscle groups under low to moderate tension over an

extended period of time.

Benefits of Aerobic Exercise

List the benefits of completing regular cardiovascular exercise...

Benefits of Regular Exercise on Cardiovascular Risk Factors

Increase in exercise tolerance

Reduction in body weight

Reduction in blood pressure

Reduction in LDL and total cholesterol

Increase in HDL cholesterol

Increase in insulin sensitivity

Cardiovascular Adaptations

(McArdle, 2010)

Exercise PrescriptionPrescribing & Monitoring Effort

Activity Guidelines

Start Active, Stay Active

150 minutes moderate intensity activity in a week, or

75 min vigorous

Minimise sedentary time

What HR should be used for a training intensity?

Programming Intensity

Gellish, R.L. et al. (2007); Robergs et al, (2002)

Programming Intensity

RPE – Borg Scale

Monitoring intensity

Aerobic Zones

50% - 60% Moderate Aerobic Zone60% - 70% Weight management Zone70% - 80% Aerobic Fitness Zone80% - 90% Peak Performance Zone90% - 100% Red Line Zone

Monitoring intensity

How else can we monitor intensity??

CV workouts in different modes of exerciseApplying the principles

Managing Variables

In the following modes of exercise what variables can be altered to manage the intensity of activity?

CyclingWalking

SwimmingAerobics

Concept II rowingAquarobics

Feedback on specific modes

GymExercise To MusicAqua

Managing Variables

LSD

Interval

Fartlek

Gym based cardiovascular exerciseUsing the machines

Machine Consoles

Heart Rate Zone Training

Concept II monitor display

Teaching cv exerciseApplying the theory in practice

Teaching cv exercise

Know the techniques

Know the progressions

Use the machines (gym)

Demonstrate the exercise

Coach the exercise

Observe and correct

Monitor and control exercise intensity

Teaching cv exercise

I - Introduce the machine

D – Demonstrate the machine

E – Explain the set up and key teaching points

A – Get the client “active”, let them have a go and observe and correct

Summary

Recap what we have discussed.

Ch 14

TASK:

Plan a CV workout on a piece of gym equipment

•Teaching Points

•Programme design

More resources here

Robergs, R.A. and Landwehr, R. (2002) The surprising history of the “HRmax=220-age” equation.. JEPonline. 5(2):1-10 [full text]

Gellish, R.L. et al. (2007) Longitudinal modelling of the relationship between age and maximal heart rate. Med.Sci.Sports Exerc. 39, 822