Cardiovascular Fitness "Cardio" = heart "Vascular" = vessels A strong heart and healthy vessels (developed from regular physical activity) help to make a strong cardiovascular system. 1
CV Fitness & Health Benefits Reduces risk for: heart disease other hypokinetic conditions early death Protection against the health risks associated with obesity. Enhances the ability to perform various tasks Improves ability to function Associated with a feeling of well-being 2
FIT Formula for CV Fitness Threshold of Training 3 days/week HR in target zone - 55% max HR At least 20 minutes 3
Target Zone: CV Fitness TOO MUCH FITNESS THRESHOLD FOR FITNESS TARGET ZONE: F: 3-6x per week I : 55-90% Max HR T: 20-60 min INACTIVITY CONCEPTS OF FITNESS AND WELLNESS 4
Summary of Target Zones for Aerobic Exercise TARGET ZONE 55-90% of maximum heart rate THRESHOLD OF TRAINING 55% of maximum heart rate INACTIVITY 5
Maximum Heart Rate and Aging HR 200 190 180 170 160 Maximum HR = 220 age Ex for a 22 yr old: Max HR = 220 22 = 198 20 30 40 50 60 AGE 6
Maximal Heart Rate Method (example for a 22-year-old person) 198 174 HR 106 TARGET ZONE MAX 90% 55% 0 7
HR Target Zones HR 174 UPPER LIMIT 106 THRESHOLD TIME Note: This range is fairly large. By taking into account current fitness level it is possible to have a more specific range. 8
The basic physical attributes and training systems to work on for improved health Physical attribute and type Training systems Aerobic stamina: endurance (very long timelow intensity) more than 30 Aerobic stamina: aerobic power aerobic capacity (3-30 ) + - (Intensity) + - - (anaerobic) (1.500-10.000 m. in athetics) Continuous training fartlek- complete training Continuous training fartlek- complete training. Interval training + circuits Strength stamina (push ups, sit ups...) Complete training repetitions circuits Strength Elastic Band exercises, loads with different weights, Multi-jumps, circuits, Multi- throwings with medicine balls Flexibility PNF active stretching passive stretching - ballistic active 9
Summarizing training systems Endurance : Continuous training : It involves exercising at low or medium intensity (120-160 bpm) Fartlek: It involves running without rest and constant changes of pace Complete training: It is running at different paces and alternated with different types of exercises Interval Training: it involves intense running (exercise) with intervals that are used for incomplete recovery Repetitions: This is the same Interval Trainning idea but with full recovery periods Circuits: it is a combined training system that allow us to train stamina, strength, flexibility or speed with series os between 8-12 stations Strength: Loads with different weights: barbells, dumbbells, pulleys, machines, bars, a companion PROGRESSIVE OVERLOAD Circuits Multi-jumps Multi- Throws with medicine balls. Elastic bands Flexibility: Ballistic Active or dynamic stretching. It is part of the joint mobility. It uses movement to stretch the muscle between its extremes of range Static active stretching. It involves taking the joint to the ppoint of tension and holding the position for a minimum of 15-20 Static Passive stretching. Muscle stretching is caused by an external force (classmate, gravity) until it reaches the desired position PNF : 1. Passive joint stretching. 15 2. Isometric contraction (no movement) of the stretched muscle. 8 3. Further passive stretch again. 15 10
Main concepts for planning your training Intensity: the qualitative component of training. This is the degree of force or energy a sportperson uses during an activity. It is measured in percentages (most of the times). - Endurance (% of maximum heart rate) - Strength. Weight in one repetition - Flexibility. (%, degree of stretching in that muscle) - Speed. (percentage of the best -70%, 80%...) Volume: the quantitative component of training. This is the duration and or/ number of exercises. It is expressed in time, distance, or the number of repetitions and sets. 11
Main concepts for planning your training Load: this is the amount of work a sportsperson does during a training session. Volume x Intensity. For instance: 2 sets of continuous training for 10 minutes each at 70% of maximun HR. Set: corresponds to a training exercise. Mycrocycle: plan of sessions to be done during one week s training Mesocycle: plan of blocks of sessions to done during one month s training. Sessions are designed in line with the objectives that the sportsperson wants to achieve Season: objectives planned in periods over a yearly cycle (season) : preparation or pre-season, competition period or season and off-season 12