Presentation on theme: "Achieving Cardiorespiratory Fitness Chapter 12 Benefits of CR Training Creates a stronger heart muscle Increase number of RBC Makes YOU Cooler! Lowers."— Presentation transcript:
Benefits of CR Training Creates a stronger heart muscle Increase number of RBC Makes YOU Cooler! Lowers BP Heart becomes “More Efficient” Produces more efficient breathing
Physical Activity and CR Fitness Modes of Exercise Best Type: Aerobic Exercise Ex. Walking, running, swimming, cycling Aerobic Exercise: meaning “w/ oxygen” Involve large muscle groups Activity over a prolonged period of time
Applying the Principles of Training Overload Principle – FIT Principle of Progression Principle of Specificity
Overload Principle Frequency: How often you exercise – At least 3-5 exercise sessions per week Intensity: How hard you exercise – 60-85% of MHR is the best range for intensity Time: How long you exercise – 20 to 60 minutes of aerobic activity per session
Principle of Progression To improve your fitness level, one must place additional overload on the body Ways to Increase Demands on the Body – Run or Walk a longer distance – Run or Walk a distance in a faster time – Swim more laps – Increase the number of days you work out
Principle of Specificity Cardiorespiratory is your goal! It is necessary to participate in activities that: – Condition the Heart – Condition the Circulatory System – Condition the Lungs (Aerobic Activities are the most beneficial)
Determining Your Training Zone MHR (Max Heart Rate) – (220-Age = MHR) THR (Target Heart Rate) – 60-85% of MHR – 220 x.60 = Low Range of THR – 220 x.85 = High Range of THR For Best Results it is key to stay within THR
Recovery Heart Rate Time it takes for the heart to return to it’s normal state Ex. 5 minutes after end of exercise – HR = 120 bpm Ex. 10 minutes after end of exercise – HR = 100 bpm The quicker a persons Recovery HR indicates a healthier person!
Guidelines for the Exercise Session Warmup (5-10 minutes) – Preparing the body for exercise Exercise Program (20-30 minutes) – 60 to 85% of MHR, aerobic activity Cool Down (5-10 minutes) – Allows to return to starting point, prevent blood pooling and dizziness Muscle Toning (10-12 minutes) – Optional, work on flexibility, crunches
Interval Training Alternating periods of exercise with periods of rest Walk, Jog, Walk, Jog Advantages of Interval Training – Accomplishing more work in less time – Achieving greater intensity – Reducing boredom
Best Way to Determine Intensity of Workout Heart Rate Are you ready to get in shape?