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PED 116 Aerobics Mandatory Assignment

PED 116 Aerobics Mandatory Assignment. Benefits and Principles of Aerobic Exercise . Aerobic Training. The word Aero is derived from Greek meaning air. With regard to physical activity, Aerobic means requiring oxygen.

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PED 116 Aerobics Mandatory Assignment

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  1. PED 116 AerobicsMandatory Assignment Benefits and Principles of Aerobic Exercise

  2. Aerobic Training • The word Aero is derived from Greek meaning air. With regard to physical activity, Aerobic means requiring oxygen. • The terms Cardiovascular and Aerobic Fitness are interchangeable.

  3. Definition • 1. Cardiovascular Fitness: Cardiovascular fitness is the ability of the body to transport and use oxygen. Examples of aerobic/cardiovascular activity are: jogging, walking briskly, swimming, cycling, elliptical trainers, rowing, group exercise classes, and other activities that are rhythmic and continuous.

  4. Benefits of Cardiovascular Exercise Short-Term • Relaxes and Revitalizes • Increases Stamina • Offers a Break from Daily Stress • Helps You Feel Good About Yourself • Enhances Mental Acuity

  5. Long-Term Benefits • Decreases Risk of Heart Disease • Decreases Risk of Cancer • Lowers Blood Pressure • Lowers Body Fat and Risk for Obesity • Reduces Number of Sick Days

  6. Long-Term Benefits • Decreases Chance of Premature Death • Decreases Cholesterol and Triglyceride Levels • Decreases Risk of Type 2 Diabetes • Decreases Risk of Osteoporosis • Decreases Arthritis Symptoms

  7. Cardiovascular Endurance • Warm up and Cool down • Follow FITT Guidelines (Frequency, Intensity,Time ,Type) • Progress Safely

  8. Warm Up • Begin each exercise session with a warm up which can be the same activity as the workout, but at a low intensity. Involve as many muscle groups as possible for 5-10 minutes. This prepares the body for exercise

  9. Frequency • The American College of Sports Medicine and the American Heart Association recommend that all healthy adults aged 18-65 need moderate-intensity aerobic physical activity for a minimum of 30 minutes on 5 days each week or vigorous-intensity aerobic activity for a minimum of 20 minutes on 3 days each week. Also, combinations of moderate- and vigorous-intensity activity can be performed to meet this recommendation. For example, a person can meet the recommendation by walking briskly for 30 minutes twice during the week and then jogging for 20 minutes on 2 other days.

  10. Frequency • More Frequent exercise allows you to burn more calories, but can increase your risk of overuse injuries, therefore it is recommended that you cross-train by incorporating a variety of aerobic activity into your routine.

  11. Intensity • Maximum Heart RateMethod: • Max HR =220-age. 77-90% of Max HR is your exercise target heart rate zone. Example for 40 year old. 220-40=180 bpm. . .77 x 180=138.6 .9 x 180=162 Heart rate training zone = 139-162 bpm

  12. Intensity • Heart Rate Reserve Method (Karvonen Formula) Using this method you need to calculate your Max HR and Resting HR. Max HR = 220-Age • Max HR - Resting HR=Heart Rate Reserve (HRR) HRR x 60% + Rest HR=Low end of target zone HRR x 80% + Rest HR= high end of target zone ex. 40 year old with rest. HR of 60 bpm. 180 (max)- 60 (rest HR)=120(HRR) 120 x .6=72 + 60=132 bpm and 120 x .8=96 + 60 = 156 bpm Heart rate training zone = 132-156 bpm

  13. Intensity • Rate of Perceived Exertion (RPE) A person’sown perception of the intensity of his or her exercise can prove to be a valuable aid in prescribing exercise for individual’s who have difficulty with HR palpation, and in cases where the HR response to exercise may have been altered due to medication. There are 2 different scales used, the Borg RPE Scale which based on a 6-20 range, and the Category-Ratio Scale which is based on a 0-11 range • .

  14. Intensity • METS (metabolic equivalent) One MET represents an individual’s energy expenditure while sitting quietly. An adult walking at 3 mph on a flat, hard surface is expending approximately 3.3 METs while jogging on a similar surface at 5 mph is expending approximately 8 METs. < 3 METS is considered Light intensity, 3.0-6.0 METs is Moderate, and >6.0 METs is Vigorous intensity exercise

  15. Time or Duration • Cardiovascular endurance session should vary from 20 to 60 minutes (single session or several sessions of 10 or more minutes each) • Does Not Include Warm up and Cool Down • Gradually Increase Duration before Intensity (No more than 10% each week)

  16. Obesity, Gaining, and Losing Weight • Rapidly increasing rates of obesity reflect a lack of energy balance as large numbers of people are consistently expending fewer calories than they consume. • Recent reports suggest that 60 minutes or more per day may be necessary for weight loss and maintenance, which is double the current recommendation for health-related physical activity.

  17. Obesity, Gaining, and Losing Weight • The American College of Sports Medicine recommends a target range of 150 to 400 kcal of physical activity and/or exercise energy expenditure per day. • The lower end of this range represents a minimal caloric threshold of approximately 1000 kcal per week and should be the goal for previously sedentary individuals.

  18. Obesity, Gaining, and Losing Weight • Individuals should be encouraged to move toward attainment of the upper end of the range (300-400 kcal/day) as their fitness levels improve during the training program. • One pound of fat is equal to 3500 calories. Reducing calories is one option for losing those extra pounds of fat.

  19. Obesity, Gaining, and Losing Weight • The most effective way to lose those extra pounds is to reduce intake and increase energy expenditure. This combination makes the most sense because the reduction in food consumption is less drastic than reducing caloric intake only, while the increased expenditure will also improve your overall health.

  20. Obesity, Gaining, and Losing Weight • A realistic and recommended weight loss is one pound per week. This requires a calorie deficit of 500 calories per day. If you expend 200-300 additional calories per day, then you would need to reduce your calorie intake by only 200-300 calories per day to meet your goal.

  21. Obesity, Gaining, and Losing Weight • If you were to do it by calorie restriction only, you are likely to lose lean-muscle tissue, and lower your resting metabolic rate. • Incorporate Resistance Training at least 2 times per week to help you maintain/build lean mass (muscle and bone) and increase resting metabolic rate.

  22. Type of Aerobic Activities • Choose exercise that Involves Large Muscle Groups • Choose Exercise that You Enjoy the Most • Alleviate Boredom and Decrease Risk for Injuries by Cross-Training

  23. Rules for Progression • Increase only one FITT component at a time • Increase exercise by no more than 10% per week • Stop exercising and seek immediate health care if you experience any of the following: tightness in chest, severe shortness of breath, chest pain or pain in your jaw, heart palpitations, dizziness, fainting , or sick to your stomach.

  24. Benefits of Flexibility • Increase Mobility • Improves Circulation • Improves Posture and Performance • Prevents low-back problems • Improve Coordination and Balance • Helps Reduce Stress and Anxiety

  25. Flexibility Fundamentals • Warm Up to elevate muscle temperature • 2-4 Repetitions for each stretch • Hold 15-30 Seconds, should not be painful • Minimum 2-3 Days per Week, Ideally 5-7 Days • Types of Stretching: Static, Dynamic, PNF

  26. Body Composition • Body weight is composed of 2 components-lean body weight and body fat. Lean body weight consists of muscle, bone, water and connective tissue. The remaining weight is fat and is noted as percent (%) fat. Excess fat is associated with a number of health risks and diseases such as hypertension, Type II Diabetes, certain types of cancers, and increases joint stress.

  27. Body Composition • Not all fat is bad. The body must maintain a certain amount of essential fat(3-5% for males, 8-13% for females) that is stored in the bone marrow and vital organs, and is necessary for bodily functions. • See your Fitness Instructors to determine what your body fat % is, and to find out if you are at risk.

  28. Conclusion • Aerobic Exercise and Activity can Increase Overall Wellness by Boosting your Immune System, Easing Stress, Improving your Self-Image, Reducing the Risk of Numerous Diseases, and Increasing your Strength and Endurance to make Activities of Daily Living (ADL’s) easier. All of this, and it Improves Quality of Life.

  29. Directions for Completing Assignment • Close this link • Open up link ”Answer Sheet” • Print out answer sheet • Fill in answer sheet completely • Turn in to Instructor for review in Fitness Center

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