Published on February 27, 2014
CV fitness Theory HPAC04
Cardiovascular Fitness Stamina Endurance Cardio-respiratory fitness Aerobic Fitness
The ability to take in, transport and utilise oxygen Aerobic Capacity
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. Aerobic Fitness
List the benefits of completing regular cardiovascular exercise... Benefits of Aerobic Exercise
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 Benefits of Regular Exercise on Cardiovascular Risk Factors
(McArdle, 2010) Cardiovascular Adaptations
Exercise Prescription Prescribing & Monitoring Effort
Start Active, Stay Active 150 minutes moderate intensity activity in a week, or 75 min vigorous Minimise sedentary time Activity Guidelines
What HR should be used for a training intensity? Programming Intensity
Programming Intensity Gellish, R.L. et al. (2007); Robergs et al, (2002)
RPE – Borg Scale
Aerobic Zones 50% 60% 70% 80% 90% - 60% 70% 80% 90% 100% Moderate Aerobic Zone Weight management Zone Aerobic Fitness Zone Peak Performance Zone Red Line Zone
How else can we monitor intensity?? Monitoring intensity
CV workouts in different modes of exercise Applying the principles
In the following modes of exercise what variables can be altered to manage the intensity of activity? Cycling Walking Swimming Aerobics Concept II rowing Aquarobics Managing Variables
Gym Exercise To Music Aqua Feedback on specific modes
LSD Interval Fartlek Managing Variables
Gym based cardiovascular exercise Using the machines
Heart Rate Zone Training
Concept II monitor display
Teaching cv exercise Applying the theory in practice
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 Teaching cv exercise
Recap what we have discussed. TASK: Plan a CV workout on a piece of gym equipment •Teaching Points •Programme design Ch 14 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 Summary More resources here
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