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Aerobic Fitness. chapter. 5. Jan Bishop. Aerobic Fitness. It is one of the four health-related components of physical fitness: Aerobic fitness Muscular strength and endurance Flexibility Body composition. Aerobic Fitness Defined.
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Aerobic Fitness chapter 5 Jan Bishop
Aerobic Fitness It is one of the four health-related components of physical fitness: • Aerobic fitness • Muscular strength and endurance • Flexibility • Body composition
Aerobic Fitness Defined • The ability to exercise or play for extended periods without getting tired (USDHHS, 2008) • The ability to perform large-muscle, dynamic, moderate- to high-intensity exercise for prolonged periods (ACSM, 2010)
2008 Physical Activity Guidelinesfor Children and Adolescents(Ages 6–17) • Participate in 60 minutes or more of physical activity per day. • Spend most of this time in either moderate- or vigorous-intensity aerobic physical activity. • Include vigorous-intensity physical activity on at least three days per week. • Include muscle-strengthening and bone-strengthening activity.
2008 Physical Activity Guidelines for Adults (Ages 18 and Older) • 150 minutes per week of moderate-intensity activity Or • 75 minutes per week of vigorous-intensity activity Or • A combination of moderate and vigorous activity
FITT Principle • Frequency • Number of days of the week • Intensity • Absolute: moving at a pace (e.g., 4 mph [6.4 kph],12-minute mile [7 1/2 min km]) • Relative: RPE, percentage of HR max, HR reserve, or VO2max • Time (or duration) • Minutes accrued (e.g., 60 minutes per day) • Minutes in a row (e.g., 15-minute bouts) • Type • Aerobic activities (recreational or athletic) .
Developmentally Appropriate • The concept of aerobic fitness can be taught to students of all ages, but the practice of aerobic training must take into consideration developmental differences. • Children are not little adults; therefore, adult strategies of continuous exercise, use of the FITT guidelines, and interpretation of assessment results are not the same for children.
Developmentally Appropriate Aerobic Fitness Practicesfor Elementary Students • Allow intermittent play, which is natural to children. • Use circuits with aerobic stations to allow aerobic activity with rest breaks. • Concept: Link activity intensity and heart rate. • Assess by feeling the heartbeat with hand on heart. • Students in grades 4 through 6 may learn to palpate the pulse but still should not use a heart rate training zone. • Recognize that test scores do not necessarily indicate a training effect or amount of activity; scores may represent genetics, growth and maturation, motivation, body composition, and so on.
Developmentally AppropriateAerobic Fitness PracticesforMiddle School Students • Encourage longer bouts of continuous exercise. • Concept: Link activity intensity and heart rate. • Palpate pulse and link intensity of activity with heart rate (HR). • Maintaining activity within an aerobic target zone should not be required. • Link aerobic exercise to a variety of enjoyable lifetime activities. • Combine aerobic activities with skill-building activities.
Developmentally AppropriateAerobic Fitness Practicesfor High School Students • Encourage continuous bouts of exercise. • Concept: Link activity intensity to heart rate and oxygen consumption. • Palpate pulse and link intensity of activity with heart rate (HR). • Calculate target heart rate zones (THRZ) and monitor pulse. Students in upper grades can strive to exercise continuously within this zone. (continued)
Developmentally AppropriateAerobic Fitness Practicesfor High School Students (continued) • Adults (above age 17) can follow adult FITT guidelines: • Health: • Accrue 150 minutes of moderate or 75 minutes of vigorous exercise per week. • Fitness: • Frequency = three to five times per week • Intensity = THRZ • Time = 20 to 60 minutes • Type = aerobic activity
Intensity Monitoring • Heart rate • Hand on heart (elementary) • Carotid or radial pulse (middle and high school) • Ratings of perceived exertion (RPE) • Children underpredict their exertion • Use with high school students • Talk test • If can sing, intensity too low; if can’t talk, too high • All ages
Pulse Taking • Use two fingers (pointer and middle) • Do not use thumb because it has a pulse. • Use firm but gentle pressure • Radial = wrist, thumb side of tendons • Carotid = neck, groove beside Adam’s apple • Count for 10 seconds and multiply by 6 • Or look at a chart designed with beats in 10 seconds
Aerobic Target Zone Target Heart Rate Zone (THRZ) • Maximum heart rate: 207 – (.7 × age) • Maximum heart rate formula: MHR × .65 = low end of zone MHR × .75 = high end of zone • Karvonen (HRR) formula: MHR – RHR × .60 + RHR = low end of zone MHR – RHR × .80 + RHR = high end of zone • The ranges should be calculated using percentages appropriate to the fitness level of the individual. Midpoints are used here.
Examples of Aerobic Intensity Levels Moderate intensity • Hiking • Canoeing • Brisk walking • Bike riding* • Skateboarding • Active housework or yard work (sweep, mow) • Throw and catch games Vigorous intensity • Run and chase games • Jumping rope • Martial arts (e.g., karate) • Sports (e.g., soccer, swimming, tennis) • Vigorous dancing • Bike riding* *Note that activities like bike riding can be either moderate or vigorous, depending on the level of exertion.
Types of Training • Continuous training: Activities that last several minutes or longer such as distance running, snowshoeing, and swimming. • Fartlek training: Form of continuous training in which “speed play” occurs. Usually used with athletes but may be modified and used in obstacle courses and fun runs. • Interval training: Short bursts of high-intensity activity with rest periods. • Aerobic intervals alternate low and high ends of the aerobic target zone. If done without breaks, they represent a form of Fartlek training. (continued)
Types of Training (continued) • Circuit training: A series of stations through which individuals move. Aerobic stations can include rope jumping, step aerobics, dribbling a ball, and so on. • Without breaks this is a form of continuous training. • With high-intensity stations and rest breaks this is interval training.
Aerobic Assessments • Fitnessgram assessments: • PACER • Mile run • Mile walk • Brockport Physical Fitness Test (BPFT) • Aerobic function tests modified for people with disabilities
Safety • Use developmentally appropriate activities and intensities • Maintain hydration—drink before, during, and after activity • Avoid overheating, overcooling • Include appropriate rest breaks • Review school records for health information • Modify activities as needed
Summary • Active youth are more likely to become active adults. • Adjust aerobic activity to match developmental level and fitness level. • Use cross-curricular activities. • Combine with skills. • Keep it fun.