reps l2 cv fitness theory
DESCRIPTION
A presentation that is part of the L2 Gym instructor courseTRANSCRIPT
CV fitness TheoryHPAC04
Aerobic Fitness
Cardiovascular Fitness
Stamina
Endurance
Cardio-respiratory fitness
Aerobic Capacity
The ability to take in, transport and utilise
oxygen
Aerobic Fitness
What activities would constitute aerobic exercises...
Devise a generic definition.
Aerobic Fitness
Any activity which is rhythmic in nature, continuous and uses
Large muscle groups under low to moderate tension over an
extended period of time.
Benefits of Aerobic Exercise
List the benefits of completing regular cardiovascular exercise...
Benefits of Regular Exercise on Cardiovascular Risk Factors
Increase in exercise tolerance
Reduction in body weight
Reduction in blood pressure
Reduction in LDL and total cholesterol
Increase in HDL cholesterol
Increase in insulin sensitivity
Cardiovascular Adaptations
(McArdle, 2010)
Exercise PrescriptionPrescribing & Monitoring Effort
Activity Guidelines
Start Active, Stay Active
150 minutes moderate intensity activity in a week, or
75 min vigorous
Minimise sedentary time
What HR should be used for a training intensity?
Programming Intensity
Gellish, R.L. et al. (2007); Robergs et al, (2002)
Programming Intensity
RPE – Borg Scale
Monitoring intensity
Aerobic Zones
50% - 60% Moderate Aerobic Zone60% - 70% Weight management Zone70% - 80% Aerobic Fitness Zone80% - 90% Peak Performance Zone90% - 100% Red Line Zone
Monitoring intensity
How else can we monitor intensity??
CV workouts in different modes of exerciseApplying the principles
Managing Variables
In the following modes of exercise what variables can be altered to manage the intensity of activity?
CyclingWalking
SwimmingAerobics
Concept II rowingAquarobics
Feedback on specific modes
GymExercise To MusicAqua
Managing Variables
LSD
Interval
Fartlek
Gym based cardiovascular exerciseUsing the machines
Machine Consoles
Heart Rate Zone Training
Concept II monitor display
Teaching cv exerciseApplying the theory in practice
Teaching cv exercise
Know the techniques
Know the progressions
Use the machines (gym)
Demonstrate the exercise
Coach the exercise
Observe and correct
Monitor and control exercise intensity
Teaching cv exercise
I - Introduce the machine
D – Demonstrate the machine
E – Explain the set up and key teaching points
A – Get the client “active”, let them have a go and observe and correct
Summary
Recap what we have discussed.
Ch 14
TASK:
Plan a CV workout on a piece of gym equipment
•Teaching Points
•Programme design
More resources here
Robergs, R.A. and Landwehr, R. (2002) The surprising history of the “HRmax=220-age” equation.. JEPonline. 5(2):1-10 [full text]
Gellish, R.L. et al. (2007) Longitudinal modelling of the relationship between age and maximal heart rate. Med.Sci.Sports Exerc. 39, 822