Unit 4 Heart Rate Karvonen Method Training Heart

Unit 4

Heart Rate- Karvonen Method Training Heart Rate Subtract age and resting heart rate from 220 60% & 85% Add resting heart rate back in Pro- Very specific number; attainable Con- concerns when ill

Metabolic Equivalents Measures based on METS (energy) used Pro- Can be specific to your body if calculated based on weight and metabolism Con- Need method to measure

Rate of perceived exertion A personal assessment of level working 1 -10 or 1 -20 scale Pro- can account for illness Con- incorrect perceptions

Six Components of a comprehensive exercise program Warm-up & Stretching Endurance Training Cool Down & Stretching Flexibility Resistance Training Recreational Activities

Tapering Reducing training intensity before major competitions Intensity and volume reduced Physiological Factors Muscular Strength increases Increased glycogen stores

Detraining Cessation (stopping) of regular physical training What should be done in off season versus doing nothing! Blood lactate levels higher Cardio loss greater than strength/power loss Muscular strength and power Muscular endurance Speed & Agility Cardiovascular effects 25% decrease in stroke volume, cardio output, VO 2 Max

Six Symptoms of overtraining Decreased appetite/loss of body weight Muscle tenderness Head colds, allergic reactions Occasional nausea Sleep disturbances Elevated resting heart rate/blood pressure

Important off-season training Long term endurance Cardiovascular base 3 -4 days per week 30 -45 days 3 sessions per week at 70% V 02 Max to maintain cardio Sport specific Technique improvement