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This document discusses cardiovascular fitness and flexibility. It outlines the aims of cardiovascular training, including improving efficiency of the heart, lungs, and muscles in oxygen delivery and utilization. It discusses how cardiovascular training can increase VO2 max, decrease resting heart rate and blood pressure, and improve cholesterol and glucose metabolism. The document then covers progression of cardiovascular fitness for general populations and structured programs, including initial conditioning, improvement conditioning, and maintenance phases. It provides recommendations for aerobic exercise duration, intensity, and frequency.
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A strong relationship exists between good health and the ability to perform daily activities vigorously while being associated with a low risk of prematurely developing hypokinetic diseases. Health-related fitness testing provides essential data to educate participants on their fitness status, develop appropriate exercise prescriptions, and establish motivational and attainable fitness goals while stratifying cardiovascular risk. Proper screening and testing procedures should be followed to safely assess factors like cardiorespiratory fitness, muscular strength and endurance, flexibility, and body composition.
Cardiac rehabilitation
Cardiac rehab programs help heart patients increase physical fitness, reduce cardiac symptoms, and lower future heart risks through education, counseling, and exercise. They focus on aerobic and resistance training prescribed according to FITT principles at intensities determined by risk stratification and target heart rates. Aerobic training should be at 50-80% of VO2 max for 30-60 minutes daily and last at least 8 weeks. Resistance training improves muscle strength and cardiovascular health and begins after 4 weeks of aerobic training. Long term follow up is also provided to support maintenance.
Beginner And Intermediate Programs
The document provides information on beginner and intermediate strength training programs. For beginners, it recommends a full-body routine 2-3 days per week focusing on proper form and gradually increasing weight and sets over 3 months. Intermediate programs incorporate increased frequency, sets, intensity, and assistance exercises. Suggested intermediate routines include a 3 day full body program, 4 day split routine, circuit training, and programs focused on maximal strength or hypertrophy.
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The document discusses various recovery strategies for athletes after training. It covers factors that influence recovery like fatigue, sleep, hydration and nutrition. It emphasizes the importance of organizing training to allow for adequate recovery between sessions. Some recovery tools discussed include proper warm-ups, sleep, hydration, nutrition, supplementation and soft tissue work like stretching and massage. The overall message is that recovery is as important as training for improving athletic performance.
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Pete Pfitzinger, a two-time Olympic marathoner, exercise physiologist, coach and co-author of Advanced Marathoning, provided insights on how to develop your marathon training program to reach your potential. In this free webinar, Pete provided details on the right balance of training to optimize your marathon performance, including long runs, tempo runs, marathon pace runs, VO2 max training, speed training and recovery runs. The session wrapped up with a discussion of how to taper your marathon training over the last few weeks so you are fit and fresh for a personal best. This archived webinar will be useful for any marathoner who wants to improve their performance.
Principles Of Training
The document discusses principles of training including frequency, intensity, duration, overload, specificity, adaptation, regularity, reversibility, generalisation, variety, group vs individual training, and methods like continuous, weight, and interval training. It provides guidelines for applying these principles including manipulating variables like frequency, intensity, duration, and rest periods to continually apply overload and drive adaptations over time.
Insel10ebrup Ppt Ch10
Physical fitness has five main components: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. Regular exercise provides numerous health benefits like reduced risk of cardiovascular disease, some cancers, diabetes and osteoporosis. It also improves psychological well-being by reducing stress and depression. When designing an exercise program, one should include cardiorespiratory, strength, and flexibility training multiple times per week following principles like specificity and progressive overload. Proper warmups, cool downs, injury prevention and a healthy diet are also important.
Heart Rate Based Training | Polar
1) Heart rate training uses different heart rate zones to target specific training benefits. Measuring heart rate provides feedback to train smarter by avoiding over or under training.
2) A running training program example incorporates various run types targeted at different heart rate zones, such as long runs in zone 2 to build endurance and interval runs with intervals in zones 4-5 and recovery in zone 3.
3) Strength training can also incorporate heart rate by using it as a guide for interset recovery periods to ensure adequate muscle energy recovery between sets for optimal training.
Cardiac rehabilitation
Cardiac Rehabilitation has been defined as:
Coordinated, multifaceted interventions designed to optimize a cardiac patient’s physical, psychological, and social functioning so that they may, by their own efforts, resume and maintain as normal a place as possible in the community
Building Elite Cardio for Competative Boxing
If you train hard for boxing and your cardio still isn't great, there is a reason. Your training regimen isn't taking energy systems into account. If you aren't training your aerobic system to work with your anaerobic alactic and anaerobic lactic systems, then you may as well be training to not be the best. So if you LIKE losing and gassing out, skip this e-book. For all of those people who want to separate themselves from the mediocre fighters with ok conditioning, this e-book will put you on the right track. You're welcome!
Metabolic Testing and Energy Systems for Cyclists and Athletes
How effective is metabolic testing and how should athletes use it? The most important benefit of true interval training = An increase in the metabolism - overload. “The Truth About Fat Burning” is not how much you burn during your workout, but what your body is doing for the rest of the day.
Physical fitness
This document discusses physical fitness and its components. It defines physical fitness as the ability to perform physical tasks and lists the main health-related components as cardiovascular endurance, body composition, flexibility, muscular endurance, and muscular strength. It also discusses skill-related components and principles of exercise prescription, including frequency, intensity, time, and type. The document provides guidelines for exercise and lists benefits such as improved mood, reduced disease risk, increased strength and endurance, strengthened bones and metabolism. Maintaining fitness is presented as a personal responsibility.
EXERCISE PRESCRIPTION by PHYSIOTHERAPIST
Basics on exercise prescription for different circumstances for normal people to Health issue peoples.
Similar to Babcock pp (20)
Core 2 Factors affecting performance Aerobic training
Core 2 Factors affecting performance Aerobic training
An Introduction To Training With A Heart Rate Monitor - Andrew McCarthy
An Introduction To Training With A Heart Rate Monitor - Andrew McCarthy
Metabolic Testing and Energy Systems for Cyclists and Athletes
Metabolic Testing and Energy Systems for Cyclists and Athletes
Babcock pp
- 1. Cardiovascular Fitness & Flexibility Bryan Babcock