Health-Related Exercise Main Component DTD, 11.08, L1 HRE DTD, 11.08

Main Aerobic Component – the aim To work between 55% to 90% of MHR (approx 12-17 RPE, Borg Scale; 3-8 RPE, CR10 Scale; 35 -83% of VO2 max) for a minimum of 20 minutes duration in order to promote cardiovascular fitness when repeated a minimum of 3 times a week Inclusive statement derived from guidance presented in “ACSM’s Guidelines for Exercise Testing & Prescription”, 5th Edition (1995). DTD, 11.08, L1 HRE

Regular submaximal cardiovascular exercise – long-term adaptations Specific to the type of exercise regularly undertaken Gender – women tend to have a lower aerobic capacity than men but training induces similar % increases in both males & females Age – maximal aerobic capacity at 18-20 years approx. with typically a 30% decrease from 25 – 65 years Body type (Body weight & Fibre type) Extent to which changes occur is dependant on frequency, intensity & duration of training sessions, the length of the training period & the initial fitness of the participant DTD, 11.08, L1 HRE

Regular submaximal cardiovascular exercise – long-term adaptations Increase in maximal oxygen uptake (VO2max) due to - Increase in cardiac output as a result of larger maximal stroke volume achieved primarily due to a training-induced increase in left ventricular mass and chamber size and an increase in total blood volume, and a reduction in total peripheral resistance at maximal exercise - Training-induced changes within skeletal muscle contributing to the increased ability of the muscle to extract and utilise oxygen (increased number & size of mitochondria, increased oxidative enzyme activity, improved capillarisation, increased myoglobin) Reduction in resting heart rate Increased stroke volume during rest Increased stroke volume during periods of submaximal activity Decreased systolic & diastolic blood pressure during rest Decreased systolic & diastolic blood pressure during periods of submaximal activity Decreased proportion of cardiac output distributed to trained skeletal muscle Reduced circulating catecholamines after training DTD, 11.08, L1 HRE

Regular submaximal cardiovascular exercise – health benefits Reduction in blood pressure Decreased total cholesterol levels & decreased low density lipoprotein (LDL)/increased high density lipoprotein (HDL) Decreased body fat stores Decreased circulating catecholamines Decreased risk of coronary heart disease Lower incidence of Non-Insulin Dependant Diabetes Better management of Insulin Dependant Diabetes (glucose metabolism improved & enhanced insulin sensitivity) Increased fibrinolytic activity Reduced risk of osteoporosis Increased strength of soft tissues Increased joint stability Improved self-confidence Reduction in mild anxiety & depression Favourable influence on mood Decrease in stress-related conditions DTD, 11.08, L1 HRE

Group Aerobic Activities Main activity (Aerobic endurance) Continuous - uninterrupted activity performed at a constant sub-maximal intensity (‘aerobic curve’); duration 15 - 20 mins Interval – bouts of relatively intense work interspersed with periods of rest or less intense activity at or below steady-rate (comfortable level of effort); duration 20 – 30 mins Circuit – sequence of exercises performed at stations (continuous and/or interval aerobic activity); duration 20 – 30 mins DTD, 11.08, L1 HRE

Circuits descriptor for general fitness Effort time: 30-90 seconds Rest time: 30-90 seconds Station number: 8-12 Cycles: 2 Frequency: 3-4/week Intensity: Moderate - vigorous DTD, 11.08, L1 HRE

Continuous Aerobic Activity benefits Increased likelihood of achieving 55-90% MHR for a minimum of 20 minutes vs interval & therefore, in health-related exercise, more time-efficient than interval aerobic activity Can incorporate more complexity through skilled movement breakdown & still achieve 55-90% MHR continuously for a minimum of 20 minutes vs interval aerobic activity Not necessary for participants to recognise steady-rate Can cater for a wide range of participants Good exercise compliance: Enjoyable, challenging (motor skills/aerobic curve manipulation), enhanced concentration & focus, increased perceptions of confidence & feelings of accomplishment DTD, 11.08, L1 HRE

Interval Aerobic Activity benefits Increased Aerobic Endurance over time vs Continuous aerobic activity Increased Anaerobic Threshold over time vs Continuous aerobic activity Increased effort in manageable doses vs Continuous aerobic activity Increased calorie burn & fat utilisation vs Continuous aerobic activity Good exercise compliance: Enjoyable, exercise variety, challenging, enhanced concentration & focus, increased perceptions of confidence & feelings of accomplishment Addresses physiological status of adolescents Can incorporate balanced muscular strength & endurance exercises during steady-rate periods Can cater for a wide range of participants Decreased overuse injury potential vs repetitive Continuous aerobic activity (i.e., not well-planned & concurrently adapted continuous group aerobics although specific injury history could result in preference for interval aerobic activity) DTD, 11.08, L1 HRE

Circuit Training benefits Offers variety (Timed, Repetition, Sports-Specific, Command, Continuous Circuits) Stations can be adapted to allow for individual ability/health status/special populations & to address different components of physical fitness Allows individuals to progress at their own rate both within & between stations Allows more time for Instructor demonstration, observation, correction, delivery of alternatives & adaptations Practical with respect to available space & equipment Provides opportunity for social interaction DTD, 11.08, L1 HRE

Main Activity intensity variation Use of levers/longer levers Incorporation of travelling movements/travel over greater distance/increase number of travelling moves Incorporation of directional change/increase directional change Increased range Change of plane Use of hi-impact Increased tempo (music) Change of speed (half-, double-time) Incorporation of syncopated moves (rhythm change) DTD, 11.08, L1 HRE DTD, 11.08

Main Activity (aerobic endurance) – general guidelines Emphasise good postural alignment throughout, encouraging participants to engage core muscles Encourage correct technique for all aerobic work Avoid prolonged high impact by incorporating mixed impact compositional elements Avoid any high impact moves which either do not have a low impact alternative or for which the low impact alternative already forms a compositional element elsewhere in the content Adapt intensity by using a range of methods to cater for differing levels of aerobic fitness (fitter individuals can increase & decrease intensity more quickly, work aerobically at a higher %MHR & for a longer duration – intervals can be ‘steeper’; the ‘build’ & ‘cool-down’ of the aerobic curve can be shorter & the peak ‘higher’ & longer) Adapt intensity in hot & humid environments Offer lots of alternatives & adaptations to address differences in ability/medical history/age & specific environmental factors such as floor surface Use a range of non-sequential joint actions to effect precise muscle balance & avoid repetitive joint action Ensure leg lead balance (all phrases should be replicated exactly & performed equally on each leg) Ensure voice & music (where appropriate) do not compete Plan to avoid competition Ensure adequate concurrent hydration In addition: in the elderly, beginners, newcomers to exercise, special populations: Plan to stabilise at the end of sideways movement patterns Minimise complexity Avoid quick directional change Avoid taking arms above the head Avoid peripheral isometric muscle contraction Avoid quick changes of plane Avoid exceeding 75 – 80% MHR Avoid swings in intensity Restrict or avoid high impact DTD, 11.08, L1 HRE DTD, 11.08