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
ex...


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 to...
(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 sedent...
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
Monitoring intensity
Aerobic Zones
50%
60%
70%
80%
90%

-

60%
70%
80%
90%
100%

Moderate Aerobic Zone
Weight management Zone
Aerobic Fitness Z...


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
S...
Gym
 Exercise To Music
 Aqua


Feedback on specific modes


LSD



Interval



Fartlek

Managing Variables
Gym based cardiovascular exercise
Using the machines
Machine Consoles
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 exe...
 I - Introduce the machine
 D – Demonstrate the machine
 E – Explain the set up and key teaching
points

 A – Get the ...


Recap what we have discussed.
TASK:
Plan a CV workout on a piece of gym
equipment

•Teaching Points
•Programme design

...
Reps L2 cv fitness theory
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Reps L2 cv fitness theory

  1. 1. CV fitness Theory HPAC04
  2. 2.  Cardiovascular Fitness  Stamina  Endurance  Cardio-respiratory fitness Aerobic Fitness
  3. 3. The ability to take in, transport and utilise oxygen Aerobic Capacity
  4. 4. What activities would constitute aerobic exercises... Devise a generic definition. Aerobic Fitness
  5. 5. 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
  6. 6.  List the benefits of completing regular cardiovascular exercise... Benefits of Aerobic Exercise
  7. 7.  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
  8. 8. (McArdle, 2010) Cardiovascular Adaptations
  9. 9. Exercise Prescription Prescribing & Monitoring Effort
  10. 10. Start Active, Stay Active  150 minutes moderate intensity activity in a week, or  75 min vigorous  Minimise sedentary time Activity Guidelines
  11. 11. What HR should be used for a training intensity? Programming Intensity
  12. 12. Programming Intensity Gellish, R.L. et al. (2007); Robergs et al, (2002)
  13. 13. RPE – Borg Scale
  14. 14. Monitoring intensity
  15. 15. 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
  16. 16.  How else can we monitor intensity?? Monitoring intensity
  17. 17. CV workouts in different modes of exercise Applying the principles
  18. 18.  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
  19. 19. Gym  Exercise To Music  Aqua  Feedback on specific modes
  20. 20.  LSD  Interval  Fartlek Managing Variables
  21. 21. Gym based cardiovascular exercise Using the machines
  22. 22. Machine Consoles
  23. 23. Heart Rate Zone Training
  24. 24. Concept II monitor display
  25. 25. Teaching cv exercise Applying the theory in practice
  26. 26.  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
  27. 27.  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
  28. 28.  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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