Cardiorespiratory Training Programs
Cardiorespiratory Training Programs KH 2520
Popular in Principles of Physical Activity and Fitness
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This 9 page Class Notes was uploaded by Apollo12 on Tuesday February 2, 2016. The Class Notes belongs to KH 2520 at Georgia State University taught by David Ferrer in Fall 2015. Since its upload, it has received 9 views. For similar materials see Principles of Physical Activity and Fitness in PHIL-Philosophy at Georgia State University.
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Date Created: 02/02/16
CARDIORESPIRA TORY FITNESS KH 2520 CARDIORESPIRA TOR Y ENDURANCE The ability of the heart and blood vessels and the lungs to provide oxygen to the body during sustained physical activity This is also commonly referred to as “aerobic” fitness How do we program forAerobic Fitne-VP FITT F:frequency (days per week) I:intensity (how hard the workout is) T:time or duration (minutes per workout) T:type of mode V:overall volume or amount P:progression of exercise FREQUENCY 3 to 5 days per week Intensity should be taken into consideration to achieve optimal frequency More frequent exercise sessions (e.g.5 d/wk) will typically be moderate intensity As intensity levels increase,the number of days per week needed for health benefits decreases INTENSITY Can be quantified by using various methods Heart Rate Reserve (HRR): HR= 220-Age max Low End Target HR:[(0.40max HRrest + rest High EndTarget HR:[(0.85 x– HR )] + HR max rest rest %Hr max:220-Age) x % Perceived Exertion :6 to 20 scale 12 to 16 = threshold level for cardiorespiratory benefits TalkTest:be able to have a conversation Intensity Rx for a given individual depends on the person’s habitual activity and fitness level Sedentary and very deconditioned Rx intensity is very low (30-45% HHR or 57-67% HR ) max) Progress with fitness levels (70-85% HRR or 84-94% HR ) max RPE SCALE TIME OR DURA TION Amount of time the exercise is performed,typically expressed as minutes per day or minutes per week Time spent exercising depends on intensity of exercise Moderate- Rx at least 30 min/d on at least 5d/wk for at least 150 min Vigorous- Rx at least 20-25 m/d on at 3d/wk for at least 75 min A combination of moderate and vigorous of at least 20-30 min on 3- 4d/wk These are min.for health benefits Need to increase once fitness levels increase or for weight loss TYPE OR MODE Aerobic activities include: Walking,jogging, running,cycling, swimming, and using aerobic-based machines (e.g. stair climber,elliptical machines) VOLUME ORAMOUNT Exercise volume plays an important role for realizing health/fitness outcomes Particularly with respect to body composition and weight management Exercise is specifically measures in MET x min/wk and/or kcal/wk 1 MET = 3.5 mL/kg/min Kcal/min = (METs x 3.5 mL/kg/min x BW (in kg)) / 200 Calculate weekly volume for a 70kg male jogging (at ~7 METs) 3 days per week for 30 minutes 7 METs x 30 min x 3 times per week = 630 METs x min/wk Or (7 METs x 3.5 mL/kg/min x 70kg) / 200 = 8.6 kcal/min 8.6 kcal/min x 30 min x 3 times per week = 774 kcal/wk PROGRESSION RA TE Depends on an individual’s health status,training response,fitness,and the exercise program goals. Progression allows for improvements in cardiorespiratory fitness while avoiding stagnation in training
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