Chapter 8: Developing Cardiorespiratory EnduranceSections 1 and 2

Review Chapter 7

Aerobic versus Anaerobic Circulatory and Respiratory Systems

Main Organs Functions Lifestyle Diseases

Factors Influencing Cardiorespiratory Endurance What Can’t We Control What We Can Control

VO2 Interval Training

Evaluating Your Cardiorespiratory Endurance

What have we done in this class?

Cardiorespiratory Tests Steady-State Walk Test Cooper’s 1.5 Mile Run

Test Steady-State Jog Test

Alternative Tests Steady-state cycle test Steady-state swim test

Exercise Stress Test

Preparing for Cardiorespiratory Fitness Tests

Prime your Body Condition for 5

weeks

Checklist Verify the Distance Pace Yourself Practice Consider Weather Warm-up and Cool-

down

Which Test for You-Pg#223 Compare the 30-

minute walk vs. Cooper’s 1.5 Mile-Run

Evaluations/Training seem reasonable?

Would you score in the “Good-to-Better” rating?

How could you improve?

Vs. Swim or Cycle Test?

Exercise Stress Test

Evaluation in which you walk on a treadmill or ride a stationary bike under medical supervision

For individuals who are obese or sedentary

Also used after health screening when possible health problem—Example?

Aerobic Activities

What are some aerobic activities?

Walking Running Bicycling Skating Dancing Kick-boxing Skiing Water Activities

Walking

Elliptical Motion Trainer-exercise machine that mimics natural motions of running without stress on joints

Pedometer-device that measures the number of steps you take and records the distance

Can walking be a vigorous activity?

How many steps per day?

Examples

Walking Programs

Brisk Walking-3.5 to 4 MPH-Moderate intense activity

Power Walking-4 to 5 MPH-Moderate to Vigorous activity

Race Walking-Greater than 5 MPH-Vigorous activity

Water Walking-For injury or rehabilitation, and severely overweight-Low, moderate, or vigorous intensity

Water Activities

Improves cardiovascular fitness and muscular strength

Lap swimming, aquatic aerobics, aquatic step training, and aquatic line dancing

What is similar about these activities to those performed on land?

Videos

http://www.youtube.com/watch?v=KOvDC7aJyDQ

http://www.youtube.com/watch?v=qBy0xZPoWzM

Jogging and Running

Ideal for body weight and higher levels of CR fitness

Start J/R programs slowly with right footwear injuries

Shinsplints Biomechanics-

supination and pronation

Heart Rate Monitors

Device that records your heart beat by means of a chest transmitter and wrist monitor

Helps prevent overtraining—How?

60-90%=THR Zone 150-250 minutes

per week

Bicycling

Excellent for overweight b/c of support

Less risk of injury than jogging

Adjust seat and wear helmet

Stationary vs Free Range

Spin Class

Spin Class Examples

http://youtu.be/e8LUsQAJ1XU

http://youtu.be/0EFJvKTaOnM

http://youtu.be/1099ta9ENfc

Aerobic Activities on Wheels

In-Line Skating Skateboarding Scooters

Balance

Coordination

Safety is biggest concern

Aerobic Dance & Stair-Stepping

Aerobic activities that allow you to exercise and socialize at the same time

6” step mixed with upper body exercises

Set to music, in groups, 45-60 minutes

Examples?

Kickboxing

Popular new aerobic activity

Performed in a group with high-energy music

Aerobic and Anaerobic

How?

Cross-Country Skiing

One of the best Requires both

arms and legs in continuous activity

Indoors=Stationary trainer

Outdoors climate acclimatization

Low-impact aerobics

Group Activity

5 minutes Make a case for

why your (chosen at random) aerobic activity is the best

Use information from text, smartphone, or notes

Winner will receive a prize

Review

How many weeks should you condition for CR test?

What are two alternative evaluations that are used for people who may have difficulty running or walking?

What is a pedometer? How many steps?

Benefits of stationary cycling vs outdoor?

What are some low-impact aerobic exercises?

How to prevent shinsplints?

Chapter 8 Sections 3 and 4

Applying FITT to CR Workouts

FITT for CR overloading the heart

Too light Goal

Too heavy = Injury Risk

What do FITT letters stand for?

Frequency

How frequently should you do aerobic exercise?

Be aerobically active everyday (60/day, 225/week)

Beginner=3-5 times per week

Moderate to High=5=7 times per week

Intensity

Measure of Max Heart Rate

Target Heart Rate Range=60-90%

Range your heart rate should be in during aerobic exercise for maximum CR endurance

Beginner=120-145 BPM

Moderate/High=145-185 BPM

Time

Starting Conditioning: Aim for 20-30 minutes

Advance: 30-60 minutes

Deconditioned-having been out of training for a significant period after achieving at least moderate level of fitness

Interval Workout-example?

Type

Aerobic activities are those that are rhythmic, continuous, and use large muscle groups

Examples: walking, jogging, skating, dance, kickboxing, skiing, tennis, soccer, etc.

Progression Principle

Rate at which you modify FITT principle based on goals

Never change all at once or too quickly

Be patient

Gradual Improvements

Special Situations

Physical disabilities and debilitating injuries

Possible activities: Water exercises

(unable to walk or jog) Arm work (lower-body

limitations) Upper-body cycling

(reduce weight bearing exercises)

Others?

Selecting Fitness Equipment From 1990-2005,

home exercise equipment purchases tripled.

Why? Would you want an

in-home fitness center?

What equipment should I get?

How much does it cost?

Personal Fitness Equipment Advantages and

Disadvantages? Factors:

Intended Use Cost Space Accessibility Safety Service-Warranty

A guarantee from the manufacture to repair or replace parts for predetermined time period

Cardiorespiratory Equipment Treadmills &

Stationary Bikes Recumbent Bike-$300-$2,000

Stair-steppers-$100-$3,000

Cross-Country Ski Machine-$200-$700

Elliptical-$100-$1,200

Swimming Pool or Lap Pool

Cheaper Equipment

Dumbbells Medicine Balls Stability Balls Resistance Bands Pull-Up/Sit-Up/Push-Up Bar Jump Rope Push-Up Pro Kettle Bells http://

www.youtube.com/watch?v=0pCWhNXvV_U

Free Equipment?

Stairs

Chairs

Vacuum Cleaner

Books

Backpack

Others?

Group Activity

Design a 5-day workout 30-60 minute routine that you can do at home

Include aerobic and anaerobic exercises

1=$1,000 2=Unlimited 3=No Money 4=$5,000 5=$100 6=$10,000 7=$500

Decide which one is best

Review

Heart Rate Monitor vs Pedometer

Target Heart Rate Range

Deconditioned Warranty Recumbent Cycles Tips for someone

buying exercise equipment?

References

Videos from YouTube

Rainey, D. and Murray, T. “Foundations of Personal Fitness.” McGraw-Hill Companies. Glencoe. Woodlands, CA. 2005

http://www.womenshealthmag.com/fitness/no-equipment-required-workout-Free Equipment Ideas