A presentation that is part of the L2 Gym instructor course

1. CV fitness Theory
HPAC04

2. 
Cardiovascular Fitness

Stamina

Endurance

Cardio-respiratory fitness
Aerobic Fitness

3. The ability to take in,
transport and utilise
oxygen
Aerobic Capacity

4. What activities would constitute aerobic
exercises...
Devise a generic definition.
Aerobic Fitness

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. 
List the benefits of completing regular
cardiovascular exercise...
Benefits of Aerobic Exercise

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. (McArdle, 2010)
Cardiovascular Adaptations

9. Exercise Prescription
Prescribing & Monitoring Effort

10. Start Active, Stay Active

150 minutes moderate
intensity activity in a
week, or

75 min vigorous

Minimise sedentary time
Activity Guidelines

11. What HR should be used for a training intensity?
Programming Intensity

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

13. RPE – Borg Scale

14. Monitoring intensity

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

17. 
How else can we monitor intensity??
Monitoring intensity

18. CV workouts in different modes of exercise
Applying the principles

19. 
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

20. Gym
 Exercise To Music
 Aqua

Feedback on specific modes

21. 
LSD

Interval

Fartlek
Managing Variables

22. Gym based cardiovascular exercise
Using the machines

23. Machine Consoles

24. Heart Rate Zone Training

25. Concept II monitor display

26. Teaching cv exercise
Applying the theory in practice

27. 
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

28.  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

29. 
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