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Exercise Science

Exercise Science. Cardiovascular Training Aerobic vs. Anaerobic. Cardiovascular Training. Cardiorespiratory Training (AKA) Take In O 2 (external & internal respiration) Delivery of O 2 (heart affective & efficient) Utilization of O 2 (cellular respiration). Cardiovascular Training.

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Exercise Science

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  1. Exercise Science Cardiovascular Training Aerobic vs. Anaerobic

  2. Cardiovascular Training Cardiorespiratory Training (AKA) • Take In O2 (external & internal respiration) • Delivery of O2(heart affective & efficient) • Utilization of O2(cellular respiration)

  3. Cardiovascular Training • Cardiovascular Training • Aerobic Training • Anaerobic Training

  4. Cardiovascular Training • Aerobic Training • Benefits • Component of an Aerobic Training workout • Warm – Up • Activity • Supportive Conditioning • Cool Down

  5. Cardiovascular Training Warm-Up: Prepares the body for more aggressive activity • Increases Core body Temp • Increases HR, Respiratory Rate • Increase Blood Flow (working muscles) • Decreases Muscular Viscosity • Enhances Nervous Impulses (improves nueromuscular coordination) • Stretch (Dynamic) • Prepare for Training session (goals, challenges, etc) • Prepares the Individual for upcoming training session (CV & Mus)

  6. Cardiovascular Training Aerobic Activity:activity that is sustainable for a long period of time using the larger muscle groups in a rhythmic pattern • Frequency: How Often? (consistency) • 3-5 days/week • Some is better than NOTHING! • 1 to 2 Training sessions/week Health Related Benefits

  7. Cardiovascular Training Aerobic Activity Cont… • Intensity: How Hard? (overload) • Heart Rate – Karvonen Formula • RPE – Borg Scale • Talk Test • “Mets”

  8. Cardiovascular Training • Intensity Cont... • Karvonen Formula • Target Heart Rate Zone 220 – Age = PMHR RHR = ? Low End: [PMHR – RHR] x (%) + RHR High End: [PMHR – RHR] x (%) + RHR %ages =vary due to fitness levels of individual • Borg’s RPE Scale (4-7)

  9. Cardiovascular Training • Aerobic Activity Cont… • TimeHow Long? • Goal 30min or longer (up to 90mins) • Why not longer than 90mins? • Any time is better then NOTHING! • 10 – 20 mins Health

  10. Cardiovascular Training • Aerobic Activity Cont… • Type (What Kind?) • What are aerobic activities? • What is the “VERY BEST” aerobic activity? • Supportive Conditioning (strength, flexibility, functional conditioning, contraindications, goals, needs, wants, etc…)

  11. Cardiovascular Training • Aerobic Activity Cont… • Training Methods • Continuous Training • Interval Training • Cross Training • Fartlek Training

  12. Cardiovascular Training • Aerobic Activity Cont… • Miscellaneous • Pre & Post -Training Eating • Thermal Stress (hot and cold) • Air quality (pollutants, allergens, smoking) • Illness • Medications/ Drugs/ Substances • Etc… How are you FEELING today?!!! If necessary make adjustments!

  13. Cardiovascular Training Cool Down • Return Body Functions to Resting Levels • Decrease Heart Rate • Decrease Respiratory Rate • Increase Flexibility (how stretchy you are) Static stretching • Review Training Session and goals for next time

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