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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