1 / 15

Cardiovascular Aerobic Exercise “Intensity”

Cardiovascular Aerobic Exercise “Intensity”. KH 2520 Department of Kinesiology and Health Georgia State University. What is Aerobic Exercise?. Activities that use large muscle groups in a continuous, rhythmic fashion Examples…. FITT Principle. Frequency Intensity Time (Duration)

pier
Download Presentation

Cardiovascular Aerobic Exercise “Intensity”

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Cardiovascular Aerobic Exercise“Intensity” KH 2520 Department of Kinesiology and Health Georgia State University

  2. What is Aerobic Exercise? • Activities that use large muscle groups in a continuous, rhythmic fashion • Examples…

  3. FITT Principle • Frequency • Intensity • Time (Duration) • Type (Mode) https://www.youtube.com/watch?v=_UabUNrjSE4 https://www.youtube.com/watch?v=cyJgTTUoBDk

  4. Cardiorespiratory Aerobic Fitness • Frequency • Intensity: • 30 - 85% VO2 Reserve • 57 - 94% Heart Rate Training Range • Duration • Mode: • Activities using large muscle groups, maintained continuously, rhythmic, aerobic Recommendations of the American College of Sports Medicine

  5. Exercise Intensity Considerations • Fitness goals / Behavior Change • Individual preferences • Level of fitness • Exercise history • Medications that may affect HR or CO • Functional limitations, symptoms • Exercise mode: e.g. swim vs. run

  6. 6 7 . . . . . . . Very, very light 8 9 . . . . . . . Very light 10 11 . . . . . . . Fairly light 12 13 . . . . . . . Somewhat hard 14 15 . . . . . . . Hard 16 17 . . . . . . . Very hard 18 19 . . . . . . . Very, very hard 20 Rating ofPerceivedExertion* *Noble, BJ; Borg, GAV; Jacobs, I; Ceci, R; Kaiser, P. MSSE, 1983

  7. Cardiorespiratory Fitness: Intensity • Rating of Perceived Exertion (RPE) • Subjective test • Heart Rate Training Range: • 30 - 85% Heart Rate Reserve • 57 - 94% Maximum Heart Rate • “Talk Test” • Interrelates with frequency, duration

  8. How to determine my Resting Heart Rate (RHR) • 1stDo it when at rest (not during PA) • 2nd Find your pulse • Carotid artery (neck) or radial artery (wrist) • 3rd Use index and middle fingers • 4th Count how many beats occur in 10 seconds then multiply by 6 (Beats in 10 seconds) x6 = Resting Heart Rate (RHR)

  9. How to calculate my Maximum Heart Rate (MHR) • Do this simple equation: 220- age = MHR • Subject to health conditions Example for a 40 year old: HRmax = 220 – Age HRmax = 220 – 40 HRmax = 180 bpm

  10. How to calculate my Heart Rate Training Reserve(HRR) • Heart Rate Reserve is the difference between one’s MHR and RHR • This is equivalent to percentage of VO2 reserve Example for a 40 year old: HRmax= 220 – Age = 180 bpm RHR = 60 HRR = 180 – 60 = 120 bpm training range

  11. HRmax Resting HR What is Heart Rate Reserve? 180 bpm 120 bpm 60 bpm

  12. Target HR by % Heart Rate Training Range Aerobic Training Range should be between 50-85% of MHR Example: HRmax = 180 bpmHRrest = 60 bpm HRR = HRmax - HRrest HRR = 120 bpm 50% HRR: Hrmax (% desired) 180 (.50) = 90 bpm 85% HRR: HRmax (% desired) 180 (.85) = 153 bpm HRTR = 90 – 153 bpm

  13. Target HR by % Heart Rate Max Example: HRmax = 180 bpm HRrest = 60 bpm 60% HRmax: 180 bpm x .60 = 108 bpm 90% HRmax: 180 bpm x .90 = 162 bpm HRTR = 108 - 162 bpm

  14. Talk Test for Aerobic Intensity • Conversation is easy… • Conversation gets a bit more difficult… • You can no longer talk during exercise… • You are out of breath completely…

More Related