Beruflich Dokumente
Kultur Dokumente
Cardiorespiratory Training
aerobic base.
Zone1 training, where the training HR is below the VT1level, may not
be strenuous enough to provoke significant changes, but it will
contribute in a general way to improved health.
Program Design for Cardiorespiratory Training
Create an exercise program with appropriate frequency, intensity, and
duration to fit the individuals current health and fitness, with adequate
progressions to help the client safely achieve his or her goals
Monitor exercise intensity
Variety of options available depending on the setting
Cardiorespiratory training programs typically consist of exercise
sessions designed to fit into one of the following four categories:
Initial aerobic conditioning
Aerobic endurance training
Aerobic and anaerobic training
Anaerobic training
Initial Training
Once regularity of exercise habits is established, the duration of
exercises extended until the exerciser progresses to the next stage
and is able to exercise for 30 TO 60 minutes on most days with
little residual fatigue.
Moving on
From that point, duration should be increased at a rate of no more than
10 PERCENT from one week to the next until the client can perform 30
minutes of continuous exercise.
Once the client is comfortable with assessments and can sustain
steady state cardiorespiratory exercise for 20 minutes in zone 1, he or
she can move on to AEROBIC ENDURANCE training.
Aerobic Endurance Training
Training Focus
Increase the TIME of cardiorespiratory exercise
Introduce INTERVALS to improve aerobic efficiency, fitness, and health
Program more variety in terms of exercise frequency and duration
Challenge the client through the introduction of intervals
After Aerobic Base:
At this point we would introduce intervals
Individuals who have established a consistent aerobic base will be able
to do this.
Will exercise in ZONE 2 but not for the whole session
Even professional athletes spend around 20 percent of time in zone 2
and 10 percent in zone 3
Aerobic and Anaerobic Training
Training Focus
10
Look at the poster with the target heart rates: Which zone did you
make it to while performing the zumba video?
I believe my heart rate did not change because I did not do the video
correctly and I did not try very hard because I was embarrassed
11
CRF Online Assessment:
1.
2.
3.
4.
5.
6.
7.
Go to canvas
Go to assignments
Go to CRF online assessment
Follow the link
Complete the test
Below put a screen shot of your results
Also put the correct answer to any missed questions and why
that is the correct answer.