2. Training Principles, Program Planning, & Cardiorespiratory Endurance Pgs. 35 – 37 and Chapters 7 and 3

3. Lecture Objectives 1. Recall the minimum amount of physical activity a person needs. 2. Explain the components of the physical activity pyramid. 3. Identify and define the training principles. 4. List steps for developing a personal fitness program. 5. Formulate your own plan for putting your program into action and maintaining your program. 6. Define cardiorespiratory (CR) endurance and understand it’s benefits. 7. Recall the pattern of blood flow through muscles, heart, and lungs. 8. Discuss how the body’s ability to utilize oxygen affects its ability to perform prolonged dynamic large muscle group activity. 9. Describe importance of VO2max and other assessment tests. 10. State F.I.T.T. principle for CR endurance and compare to F.I.T.T. principles for other components of fitness.

4. Getting Enough Exercise?  More than 55% of U.S. adults do not engage in recommended amounts of activity  25% are not active at all

5. Lifestyle Physical Activity  For health promotion:  Expend about 150 calories—equivalent to 30 minutes of brisk walking—on most days  For health promotion and weight management:  Engage in 60 or more daily minutes of activity to prevent unhealthy weight gain  Engage in 60-90 daily minutes of activity to sustain weight loss

6. Moderate Amounts of Physical Activity

7. Physical Activity Pyramid See Figure 2.4 Physical Activity Pyramid, page 30

8. Training Principles  Overload  Progression  Specificity  Reversibility  Diminished Returns

9. Putting Together a Complete Fitness Program

10. Developing a Personal Fitness Program 1. Set goals 2. Select activities 3. Set a target frequency, intensity, and time for each activity 4. Set up a system of mini-goals and rewards 5. Include lifestyle physical activity in your program 6. Develop tools for monitoring your progress 7. Make a commitment

11. 1. Set Goals S pecific : detailed behavior to achieve M easurable : must assess progress A lterable : make adjustments as needed R ealistic : consider heredity, time, etc… T ime-based : set a date for achievement  Always state goals in a positive way  Try to choose performance-oriented goals

12. 2. Select Activities  Select activities for each component of health-related fitness  Consider the following:  Fun and interest  Your current skill and fitness level  Time and convenience  Cost  Any special health needs

13. 3. Set Targets for FITT Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © McGraw-Hill Higher Education

14. 4. Set Up a System of Mini- Goals and Rewards  Create a Checklist of Objectives  Break specific goals into several steps  Set a target date for each step  Allow several weeks between mini-goals  Rewards?

15. 5. Include Lifestyle Physical Activity in Program  Be more active during your daily routine  Examples?  Use your health journal to track your activities

16. 6. Develop Tools for Monitoring Your Progress  Post exercise log in a visible location  Reassess program every 3-4 months

17. 7. Make a Commitment Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © McGraw-Hill Higher Education

18. Putting Your Plan into Action  Start slowly and increase fitness gradually  Find an exercise buddy/Feed Your Motivation  Vary your activities (cross-training)  Cycle the volume and intensity of your workouts (periodization)  Question yourself  Adapt to changing environments and schedules  Expect fluctuations and lapses

19. Common Lapses or Setbacks  Injury/ Sickness  New Job/ Schedule  New baby  Family matter  Weather What can you do?

20. Maintaining Your Program: Fit for Life  Be safe  Have several exercise options  Keep an exercise journal  Reward yourself  Choose other healthy lifestyle behaviors  Nutrition  Smoking Cessation  Alcohol Consumption  Adequate Sleep  Be aware of health concerns

21. Sleep Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7 © McGraw-Hill Higher Education

22. Cardiorespiratory Endurance

23.  Consists of the heart, the blood vessels and the respiratory system  Definition  Synonyms

24. Cardiorespiratory System Muscles send deoxygenated blood to heart Heart sends deoxygenated blood to lungs Lungs oxygenate the blood Heart sends oxygenated blood to body Images of the CV system come up with subsequent clicks

25. Characteristics of Blood Vessels Good CR fitness requires a fit vascular system Arteries pump oxygenated blood and have muscular, elastic walls that promote good circulation Veins carry de-oxygenated blood and rely on pumping action of muscles to move blood

26. What are the benefits of cardiorespiratory endurance exercise? Why is it important?

27. How Can You Improve Your CR Fitness?  Aerobic physical activity that is more vigorous than lifestyle physical activities.  Examples?  Assessments  Laboratory test  Field tests

28. Laboratory Test for Cardiorespiratory Fitness Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2005 McGraw-Hill Higher Education  The best indicator of cardiovascular fitness

29. Field Tests for Cardiorespiratory Endurance  Field tests for maximal oxygen consumption:  The 1-mile walk test  The 3-minute step test  The 1.5-mile run-walk test  Ergometer bike test  12-minute swim  12 minute jog/walk

30. Why are fitness assessments valuable? Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2005 McGraw-Hill Higher Education

31. FITT Principle important for Assignment 1!  F requency=how often  I ntensity=how hard  T ime=how long (per session)  T ype=mode of activity Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2005 McGraw-Hill Higher Education Use to develop a CR End training program and to set goals!

32. F. I.T.T.: Frequency  Train 3–5 days per week  Beginners should start with 3 days and work up to 5 days per week  Less vs. more Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2005 McGraw-Hill Higher Education

33. F. I.T.T: Intensity  60 – 85% HRR  55 – 90% max HR  12 – 18 RPE Lab Connection: Calculating THR to determine target zone See Figure 3.6, pg 71

34. F. I.T.T: Intensity Rating of Perceived Exertion See Figure 3.5, pg. 69

35. F.I. T.T: Time  20–60 minutes  Single session / multiple sessions of 10 minutes or more  Different intensity levels require different durations Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2005 McGraw-Hill Higher Education

36. F.I.T. T.: Type -Jogging-Tennis -Walking-Racquetball -Cycling-Basketball -Aerobic Dancing-Hiking -Group Exercise-Skiing -Swimming Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 3 © 2005 McGraw-Hill Higher Education

37. F.I.T.T. for Cardiorespiratory Endurance  F: 3 – 5 days/week  I: 60 – 85% HRR or 55 – 90% Max HR or 12 – 18 RPE  T: 20 – 60 minutes  T: Aerobic activity

38. Considerations  Initial fitness condition  Medical conditions  Exercise injuries  Heredity  Age  Gender  Diet

39. More Considerations…  Hydration / fluid replacement  Hot weather / heat illness  Cold weather  Air quality  High altitudes  Clothing / footwear

40. Lecture Summary 1. Recall the minimum amount of physical activity a person needs. 2. Explain the components of the physical activity pyramid. 3. Identify and define the training principles. 4. List steps for developing a personal fitness program. 5. Formulate your own plan for putting your program into action and maintaining your program. 6. Define cardiorespiratory (CR) endurance and understand it’s benefits. 7. Recall the pattern of blood flow through muscles, heart, and lungs. 8. Discuss how the body’s ability to utilize oxygen affects its ability to perform prolonged dynamic large muscle group activity. 9. Describe importance of VO2max and other assessment tests. 10. State F.I.T.T. principle for CR endurance and compare to F.I.T.T. principles for other components of fitness.