aerobic training - wordpress.com · 2/3/2010 · aerobic training. aerobic fitness ... around the...
TRANSCRIPT
AEROBIC TRAINING
AEROBIC FITNESS
“The ability to…
take in, transport & utilise oxygen”
GUIDELINES FOR AEROBIC EXERCISE
rhythmical, sustained, using
large muscle groups
requency
ntensity
ime
ype
At least 3 times per week
60 - 90% of MHR
at least 20 mins
F
I
T
T
EFFECTS OF AEROBIC EXERCISE
More and bigger
Mitochondria
Aerobic Enzyme
activity
Capillarisation
around the muscle
Stroke Vol.
Heart Rate
Blood Pressure
Haemoglobin
Respiratory
Muscles
strengthen
Tidal Vol.
Breathing Rate
Capillarisation at
the Alveoli
Long
Term
Diversion of Blood
to the working
muscles
More capillaries
recruited
Cardiac Output
Stroke Volume
Heart Rate
Blood Pressure
Respiratory Vol.
Tidal Vol.
Breathing Rate
Short
Term
Utilisation
(Muscular)
Transport
(Circulatory)
Intake
(Respiratory)
AEROBIC CURVE
Re-Warm/ Pulse Raiser 2
Maintenance
Cool Down
Motor Skills, Cardiovascular Fitness,
Weight Management, Motivation,
Feeling of Well Being
AEROBIC CURVE
0
1
2
3
4
5
6
7
8
9
10
1 3 5 7 9
11
13
15
17
19
21
23
25
27
29
RPE
TIME IN MINUTES
HEART RATE TRAINING ZONES
Heart rate training zones
90100110120130140150160170180190200
7065605550454035302520
Age (years)
Hea
rt r
ate(
BP
M)
60%
70%
80%
90%
max
HEART RATE TRAINING ZONES
50-60% MHR- Moderate Aerobic Zone
60-70 % MHR- Weight Management
70-80 % MHR- Aerobic Fitness
80-90 % MHR- Peak Aerobic/Anaerobic Fitness
Observation :
Talk Test :
Heart Rate :
Rating of Perceived
Exertion (RPE):
Facial Expression
Technique
Co-ordination
Sweating / Redness … ?
Breathing
Should be able to speak
fluently with regular pauses
for breaths
Manual & Heart Rate Monitor
METHODS OF MONITORING
INTENSITY
Subjective feelings
Borg’s Scale (Gunner Borg 1982):-
6 -
7 - very, very light
8 -
9 - very light
10 -
11 - fairly light
12 -
13 - somewhat hard
14 -
15 - hard
16 -
17 - very hard
18 -
19 - very, very hard
20 -
0 - At Rest
1 - Very easy
2 - Somewhat easy
3 - Moderate
4 - Somewhat hard
5 - Hard
6 -
7 - Very Hard
8 -
9 -
10 - Very Very Hard
RATING OF PERCEIVED
EXERTION (RPE)
Modified Borg scale:
SESSION PLANNING
SESSION PLAN EXAMPLE-Aerobic Workout
Duration/
Reps/Time
held
Exercise Diagram/Joint/
Muscle group
Teaching points Alternative
(static
alternative for
dynamic
stretch)
PR2
0-2 minutes
RPE 3-4
1 minute
RPE 4-5
1 minute
RPE 5-6
1 minute
RPE 6-8
Treadmill
4.5-5.5 KPH
5.5-6.5 KPH
6.5-7.5 KPH
7.5-8.5 KPH
CV exercise
utilising the
heart and lungs
and the major
muscles of the
lower body.
-Strike the belt with a
heel to toe action
-Keep hips, knees &
ankles in line
-Maintain a slight
bend in knees
-Stay central on tread
belt
-Keep shoulders
relaxed and facing
front
-Maintain a neutral
spine
A- Use incline to
raise intensity
P- Increase speed
Alt- Rower
SESSION PLAN EXAMPLE-Aerobic Workout
Duration/
Reps/Time
held
Exercise Diagram/Joint/
Muscle group
Teaching points Alternative
(static
alternative for
dynamic
stretch)
Maintenance
Between
20-60
minutes
Maintain an
intensity of
between
RPE 6-8
dependant on
fitness levels
of client
Treadmill
8.5-10.5 KPH
CV exercise
utilising the
heart and lungs
and the major
muscles of the
lower body.
-Strike the belt with a
heel to toe action
-Keep hips, knees &
ankles in line
-Maintain a slight
bend in knees
-Stay central on tread
belt
-Keep shoulders
relaxed and facing
front
-Maintain a neutral
spine
A- Use incline to
raise intensity
P- Increase speed
Alt- Rower
SESSION PLAN EXAMPLE-Aerobic Workout
Duration/
Reps/Time
held
Exercise Diagram/Joint/
Muscle group
Teaching points Alternative
(static
alternative for
dynamic
stretch)
Cool Down
1 minute
RPE 6-5
1 minute
RPE 5-4
1 minute
RPE 4-3
1 minute
RPE 3-2
Treadmill
7.5-8.5 KPH
6.5-7.5 KPH
5.5-6.5 KPH
4.5-5.5KPH
CV exercise
utilising the
heart and lungs
and the major
muscles of the
lower body.
-Strike the belt with a
heel to toe action
-Keep hips, knees &
ankles in line
-Maintain a slight
bend in knees
-Stay central on tread
belt
-Keep shoulders
relaxed and facing
front
-Maintain a neutral
spine
A- Use incline to
raise intensity
P- Increase speed
Alt- Rower