Topic for medical students about therapeutic exercise, including type of muscle contraction, principles of exercise, types of exercise (range of motion exercise, strengthening exercise & aerobic exercise) and muscle types
16. Aerobic Exercise
Mode
Large muscle groups
Rhythmic
Warm up – cool down
Example?
การปรับตัวที่สาคัญ:
cardiorespiratory endurance
Intensity
ACSM: 40-60% VO2 max
HR max = 220 – age (yr)
AHA: 55-69% of HR max
Beginner: 50-65% HR max
Intermediate: 60-75% HR max
Aerobic exercisers: 70-85% HR
max
17. Duration
1,000 kcal/wk or 150
min/wk or 30 min/d
Continuous or
intermittent (>10
min/session)
2,000 kcal/wk or 250
min/wk or 50-60
min/d
Frequency
3-5 days/wk
(5-7 days/wk)
Progression
Frequency / intensity /
duration
ACSM:
5-10 min every 1-2 wk
First 4-6 wk