Designing a cr exercise program
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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

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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


Designing a cr exercise program

Mode

  • Exercise Modalities have been classified into three groups

  • Group1

    • constant intensity

    • not dependent on skill

    • initial phase/improvement phase

    • walking, running, stairclimbing, cycling


Designing a cr exercise program

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


Designing a cr exercise program

Mode

  • Group 3

    • variable intensity

    • highly dependent on skill

    • usually for the maintenance phase

    • basketball, handball, volleyball


Designing a cr exercise program

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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