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Designing a CR Exercise Program. Exercise Prescription. The Goal is the Key!. Improvements in Health vs. Improvements in Fitness (ACSM) Health - something is better than nothing Fitness - no pain no gain. Health Recommendations. Mode endurance type

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designing a cr exercise program

Designing a CR Exercise Program

Exercise Prescription

the goal is the key
The Goal is the Key!
  • Improvements in Health vs. Improvements in Fitness (ACSM)
    • Health - something is better than nothing
    • Fitness - no pain no gain
health recommendations
Health Recommendations
  • Mode
    • endurance type
    • recreational and household chores included (gardening, yardwork, etc…)
fitness
Fitness
  • Mode
    • Rhythmical
    • using large muscle groups
    • activities aerobic in nature (running, swimming, cycling, etc…)
health vs fitness
Health vs. Fitness
  • Fitness Intensity
    • 60-90% of Max HR or 50-85% of VO2max
  • Health Intensity
    • at least >45% VO2max
health vs fitness1
Health vs. Fitness
  • Fitness Frequency
    • 3-5 days/week
  • Health Frequency
    • most if not all days of the week
health vs fitness2
Health vs. Fitness
  • Fitness Duration
    • 20-60 minutes of continuous activity
  • Health Duration
    • at least 30 minutes of accumulated (possibly discontinuous) activity each day
slide8
Mode
  • Exercise Modalities have been classified into three groups
  • Group1
    • constant intensity
    • not dependent on skill
    • initial phase/improvement phase
    • walking, running, stairclimbing, cycling
slide9
Mode
  • Group 2
    • constant or variable intensity
    • dependent on skill
    • can be used in initial phase if individual is skilled
    • use to add variety in improvement stage
    • aerobics, hiking, in-line skating
slide10
Mode
  • Group 3
    • variable intensity
    • highly dependent on skill
    • usually for the maintenance phase
    • basketball, handball, volleyball
slide11
Mode
  • Whatever Works!! (within reason)
  • If a person finds the activity enjoyable they will adhere to the program
intensity
Intensity
  • Selecting the right intensity is an art-form
  • Common Sense - the more fit the higher the intensity and vice versa
hr method
HR Method
  • 1. % of Max HR
    • Max HR = 220 - age
    • Intensity = 60-90% Max HR, so………
    • 0.6 x Max HR and 0.9 x Max HR = exercise intensity range
example
Example
  • What should the HR training range for a 40 year old be?
  • 220-40 = 180
  • 180 x .6 = 108 b/min
  • 180 x .9 = 162 b/min
hr method1
HR Method
  • 2. Karvonen Method
  • HR reserve
    • takes into account resting HR
    • Target HR = (%HRR) (HR max - HR rest) + HR rest
example1
Example
  • Target HR = (%HRR) (HR max - HR rest) + HR rest
  • ((.6 (180 - 65)) + 65) = 134 b/min
  • ((.9 (180 - 65)) + 65) = 169 b/min
what hr
What HR?
  • Where in the range should you exercise?
  • Table 5.1 - based on initial fitness level
  • Minimum, Average, Maximal HR values that a person should be exercising
vo2 method
VO2 Method
  • 1. % of Max VO2
    • Max VO2
    • Intensity = 50-85% Max VO2, so………
    • 0.5 x Max VO2 and 0.85 x Max VO2 = exercise intensity range
example2
Example
  • What should the VO2 training range for a person with a max of 40ml/kg/min?
  • 40 x .5 = 20ml/kg/min
  • 40 x .85 = 34ml/kg/min
hr method2
HR Method
  • 2. VO2 reserve Method
    • takes into account resting VO2
    • Target VO2 = (%VO2) (VO2 max – VO2 rest) + VO2 rest
example3
Example
  • VO2 HR = (%VO2) (VO2 max – VO2 rest) + VO2 rest
  • ((.85 (40 – 3.5)) + 3.5) =34.5
  • ((.50 (40 – 3.5)) + 3.5) =21.75
intensity1
Intensity
  • MET Method
    • 1 MET = 3.5 ml/kg/min
    • ie., VO2max = 35 ml/kg/min = 10 METS
    • 50% of 10 METS = 5 METS
    • 85% = 8.5 METS
    • Find activities that correspond to these values
example4
Example
  • What range of intensities (METS) should a person with a VO2max of 42 ml/kg/min
  • 42 x .5 = 21
  • 42 x .85 = 35.7
  • 21 / 3.5 = 6 METS
  • 35.7 / 3.5 = 10 METS
rpe method
RPE Method
  • Rating Scale
  • Usually want a rating between 11-16
  • Use in combination with HR method
  • RPE 11-16 = 50 - 85% HRR
duration
Duration
  • Healthy 20-30 minutes
  • Sedentary or diseased multiple session to accumulate 20-30 minutes
  • Minimum Goal is 150-300 kcal per session and 800-900 kcal per week during in
  • Progress to 800-2000 kcal per week
frequency
Frequency
  • Minimum is 3 days/week
  • Increase to 5 days/week
  • Maintained with 2-4 days/week
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