Babcock pp(3)

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Babcock pp(3)

  1. 1. Cardiovascular Fitness & Flexibility Bryan Babcock
  2. 2. Cardiovascular Fitness <ul><li>Aim of cardiovascular training: </li></ul><ul><ul><li>Improve the efficiency of the heart, lungs, vascular system and, muscles in picking up, delivering and utilising oxygen </li></ul></ul><ul><li>  </li></ul>The ability of the body to utilize oxygen efficiently
  3. 3. <ul><ul><li>Increase VO2 max </li></ul></ul><ul><ul><li>Decreases resting heart rate and increases stroke volume </li></ul></ul><ul><ul><li>Decrease in body fat </li></ul></ul><ul><ul><li>Reduces blood pressure </li></ul></ul><ul><ul><li>Increases LDL (good) cholesterol </li></ul></ul><ul><ul><li>Improves glucose metabolism </li></ul></ul><ul><ul><li>Greater efficiency in transport and utilisation of oxygen </li></ul></ul><ul><ul><li>Improved substrate utilisation </li></ul></ul><ul><li>  </li></ul>Benefits of Cardiovascular Training
  4. 4. Progression of cardiovascular fitness <ul><li>For general population the primary goal for the exercise prescription is to encourage activity & improve health </li></ul><ul><li>PA guidelines – accumulate at least 30 min moderate PA most/all days of week </li></ul><ul><li>Initially encourage physical activity in preparation for structured program   </li></ul><ul><li>  </li></ul><ul><li>  ACSM identifies 3 stages of structured programming progression: </li></ul><ul><li>Initial conditioning </li></ul><ul><li>Purpose – become more physically active & prepare for exercise program </li></ul><ul><li>Duration 4 – 6 weeks </li></ul><ul><li>Low aerobic intensity </li></ul><ul><li>Every other day </li></ul><ul><li>10-15min </li></ul><ul><li>Minimal discomfort – increases adherence </li></ul><ul><li>May start with intermittent activity </li></ul>
  5. 5. Progression of cardiovascular fitness <ul><li>Improvement conditioning </li></ul><ul><li>Duration 6 months </li></ul><ul><li>Increase duration over intensity </li></ul><ul><li>Aim 20 min continuous aerobic activity </li></ul><ul><li>60-85% HR </li></ul><ul><li>Once recommended 20-60min duration achieved intensity can be increased gradually </li></ul><ul><li>Maintenance </li></ul><ul><li>After 6 months </li></ul><ul><li>Client has adhered to exercise regime </li></ul><ul><li>Reassess and review program & goals to maintain interest/adherence </li></ul>
  6. 6. Programming <ul><li>Aim for general fitness: 40-60min continuous at 60-80% HR </li></ul><ul><li>Cardiovascular exercise can be completed 6 days /week (1 rest day) </li></ul><ul><li>High intensity every other day </li></ul><ul><li>Relationship between intensity & time </li></ul><ul><ul><ul><li>Higher intensity – shorter duration </li></ul></ul></ul><ul><li>Use it or lose it: </li></ul><ul><ul><li>Significant reduction in fitness after 52 weeks of inactivity </li></ul></ul><ul><ul><li>50% loss after 4 –12 weeks </li></ul></ul><ul><ul><li>100% after 10 –30 weeks </li></ul></ul>
  7. 7. <ul><li>Select endurance-type physical activities, including formal aerobic exercise training, house and yard work, and physically active, recreational pursuits </li></ul><ul><li>Most effective exercises for improvement employ large muscles in activities that last longer those 20 minutes. </li></ul>Mode
  8. 8. Predicting maximal Heart rate <ul><li>Needed to calculate target heart rate for exercise intensity </li></ul><ul><li>Exercise testing more accurate in obtaining MHR </li></ul><ul><ul><ul><li>Uncomfortable & risky </li></ul></ul></ul><ul><li>PMHR – many formulas but most common 220 – age </li></ul><ul><li>Recommended heart rates for aerobic conditioning </li></ul><ul><li>Beginner / low fitness levels = < 60% </li></ul><ul><li>Beginner / average fitness = 60 –70% </li></ul><ul><li>Aerobically trained = 70 – 85% </li></ul><ul><li>Formulas for calculating working heart rate intensities </li></ul><ul><li>(220 – Age) x desired intensity % </li></ul><ul><ul><ul><li>220 – 28 = 192 (MHR) </li></ul></ul></ul><ul><ul><ul><li>192 x 0.6 = 115bpm </li></ul></ul></ul><ul><ul><ul><li>192 x 0.7 = 134bpm </li></ul></ul></ul><ul><ul><ul><li>Target heart rate range for a 28 year old at 60-70% = 115-134bpm </li></ul></ul></ul><ul><li>                </li></ul>

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