Chapter 8 Developing Cardiorespiratory Endurance Sections 1 and

Chapter 8: Developing Cardiorespiratory Endurance Sections 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 �VO 2 �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=KOv. DC 7 a Jy. DQ �http: //www. youtube. com/watch? v=q. By 0 x. ZP o. Wz. M

Jogging and Running � Ideal for body weight and higher levels of CR fitness � Start J/R programs slowly with right footwear injuries � Shinsplints � Biomechanicssupination 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/e 8 LUs. QAJ 1 XU http: //youtu. be/0 EFJv. KTa. On. M http: //youtu. be/1099 ta 9 ENfc

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

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? �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 Workoutexample?

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 inhome 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=0 p. CWh. N Xv. V_U

Free Equipment? � Stairs � Chairs � Vacuum Cleaner � Books � Backpack � Others?

Review � Heart Rate Monitor vs Pedometer � Target Heart Rate Range � Deconditioned � Warranty � Recumbent Cycles � Tips for someone buying exercise equipment?

References �Videos from You. Tube �Rainey, D. and Murray, T. “Foundations of Personal Fitness. ” Mc. Graw-Hill Companies. Glencoe. Woodlands, CA. 2005 �http: //www. womenshealthmag. com/fitness/ no-equipment-required-workout-Free Equipment Ideas