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

2. Main Aerobic Component – the aim
To work between 55% to 90% of MHR (approx RPE, Borg Scale; 3-8 RPE, CR10 Scale; % 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

3. 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 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

4. 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
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5. 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

6. Group Aerobic Activities
Main activity (Aerobic endurance)
Continuous - uninterrupted activity
performed at a constant sub-maximal
intensity (‘aerobic curve’); duration 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

7. Circuits descriptor for general fitness
Effort time: seconds
Rest time: seconds
Station number: 8-12
Cycles: 2
Frequency: 3-4/week
Intensity: Moderate - vigorous
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8. 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
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9. 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)
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10. 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
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11. 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

12. 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