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Review Chapter 7
Aerobic versus Anaerobic Circulatory and Respiratory Systems
Main Organs Functions Lifestyle Diseases
Factors Influencing Cardiorespiratory Endurance What Can’t We Control What We Can Control
VO2 Interval Training
Evaluating Your Cardiorespiratory Endurance
What have we done in this class?
Cardiorespiratory Tests Steady-State Walk Test Cooper’s 1.5 Mile Run
Test Steady-State Jog Test
Alternative Tests Steady-state cycle test Steady-state swim test
Exercise Stress Test
Preparing for Cardiorespiratory Fitness Tests
Prime your Body Condition for 5
weeks
Checklist Verify the Distance Pace Yourself Practice Consider Weather Warm-up and Cool-
down
Which Test for You-Pg#223 Compare the 30-
minute walk vs. Cooper’s 1.5 Mile-Run
Evaluations/Training seem reasonable?
Would you score in the “Good-to-Better” rating?
How could you improve?
Vs. Swim or Cycle Test?
Exercise Stress Test
Evaluation in which you walk on a treadmill or ride a stationary bike under medical supervision
For individuals who are obese or sedentary
Also used after health screening when possible health problem—Example?
Aerobic Activities
What are some aerobic activities?
Walking Running Bicycling Skating Dancing Kick-boxing Skiing Water Activities
Walking
Elliptical Motion Trainer-exercise machine that mimics natural motions of running without stress on joints
Pedometer-device that measures the number of steps you take and records the distance
Can walking be a vigorous activity?
How many steps per day?
Walking Programs
Brisk Walking-3.5 to 4 MPH-Moderate intense activity
Power Walking-4 to 5 MPH-Moderate to Vigorous activity
Race Walking-Greater than 5 MPH-Vigorous activity
Water Walking-For injury or rehabilitation, and severely overweight-Low, moderate, or vigorous intensity
Water Activities
Improves cardiovascular fitness and muscular strength
Lap swimming, aquatic aerobics, aquatic step training, and aquatic line dancing
What is similar about these activities to those performed on land?
Videos
http://www.youtube.com/watch?v=KOvDC7aJyDQ
http://www.youtube.com/watch?v=qBy0xZPoWzM
Jogging and Running
Ideal for body weight and higher levels of CR fitness
Start J/R programs slowly with right footwear injuries
Shinsplints Biomechanics-
supination and pronation
Heart Rate Monitors
Device that records your heart beat by means of a chest transmitter and wrist monitor
Helps prevent overtraining—How?
60-90%=THR Zone 150-250 minutes
per week
Bicycling
Excellent for overweight b/c of support
Less risk of injury than jogging
Adjust seat and wear helmet
Stationary vs Free Range
Spin Class
Spin Class Examples
http://youtu.be/e8LUsQAJ1XU
http://youtu.be/0EFJvKTaOnM
http://youtu.be/1099ta9ENfc
Aerobic Activities on Wheels
In-Line Skating Skateboarding Scooters
Balance
Coordination
Safety is biggest concern
Aerobic Dance & Stair-Stepping
Aerobic activities that allow you to exercise and socialize at the same time
6” step mixed with upper body exercises
Set to music, in groups, 45-60 minutes
Examples?
Kickboxing
Popular new aerobic activity
Performed in a group with high-energy music
Aerobic and Anaerobic
How?
Cross-Country Skiing
One of the best Requires both
arms and legs in continuous activity
Indoors=Stationary trainer
Outdoors climate acclimatization
Low-impact aerobics
Group Activity
5 minutes Make a case for
why your (chosen at random) aerobic activity is the best
Use information from text, smartphone, or notes
Winner will receive a prize
Review
How many weeks should you condition for CR test?
What are two alternative evaluations that are used for people who may have difficulty running or walking?
What is a pedometer? How many steps?
Benefits of stationary cycling vs outdoor?
What are some low-impact aerobic exercises?
How to prevent shinsplints?
Applying FITT to CR Workouts
FITT for CR overloading the heart
Too light Goal
Too heavy = Injury Risk
What do FITT letters stand for?
Frequency
How frequently should you do aerobic exercise?
Be aerobically active everyday (60/day, 225/week)
Beginner=3-5 times per week
Moderate to High=5=7 times per week
Intensity
Measure of Max Heart Rate
Target Heart Rate Range=60-90%
Range your heart rate should be in during aerobic exercise for maximum CR endurance
Beginner=120-145 BPM
Moderate/High=145-185 BPM
Time
Starting Conditioning: Aim for 20-30 minutes
Advance: 30-60 minutes
Deconditioned-having been out of training for a significant period after achieving at least moderate level of fitness
Interval Workout-example?
Type
Aerobic activities are those that are rhythmic, continuous, and use large muscle groups
Examples: walking, jogging, skating, dance, kickboxing, skiing, tennis, soccer, etc.
Progression Principle
Rate at which you modify FITT principle based on goals
Never change all at once or too quickly
Be patient
Gradual Improvements
Special Situations
Physical disabilities and debilitating injuries
Possible activities: Water exercises
(unable to walk or jog) Arm work (lower-body
limitations) Upper-body cycling
(reduce weight bearing exercises)
Others?
Selecting Fitness Equipment From 1990-2005,
home exercise equipment purchases tripled.
Why? Would you want an
in-home fitness center?
What equipment should I get?
How much does it cost?
Personal Fitness Equipment Advantages and
Disadvantages? Factors:
Intended Use Cost Space Accessibility Safety Service-Warranty
A guarantee from the manufacture to repair or replace parts for predetermined time period
Cardiorespiratory Equipment Treadmills &
Stationary Bikes Recumbent Bike-$300-$2,000
Stair-steppers-$100-$3,000
Cross-Country Ski Machine-$200-$700
Elliptical-$100-$1,200
Swimming Pool or Lap Pool
Cheaper Equipment
Dumbbells Medicine Balls Stability Balls Resistance Bands Pull-Up/Sit-Up/Push-Up Bar Jump Rope Push-Up Pro Kettle Bells http://
www.youtube.com/watch?v=0pCWhNXvV_U
Group Activity
Design a 5-day workout 30-60 minute routine that you can do at home
Include aerobic and anaerobic exercises
1=$1,000 2=Unlimited 3=No Money 4=$5,000 5=$100 6=$10,000 7=$500
Decide which one is best
Review
Heart Rate Monitor vs Pedometer
Target Heart Rate Range
Deconditioned Warranty Recumbent Cycles Tips for someone
buying exercise equipment?
References
Videos from YouTube
Rainey, D. and Murray, T. “Foundations of Personal Fitness.” McGraw-Hill Companies. Glencoe. Woodlands, CA. 2005
http://www.womenshealthmag.com/fitness/no-equipment-required-workout-Free Equipment Ideas