Exercise ScienceExercise Science

Cardiovascular TrainingCardiovascular TrainingAerobic vs. AnaerobicAerobic vs. Anaerobic

Cardiovascular TrainingCardiovascular Training

Cardiorespiratory Training (AKA)Cardiorespiratory Training (AKA) Take In OTake In O22 (external & internal respiration) (external & internal respiration) Delivery of ODelivery of O22(heart affective & efficient)(heart affective & efficient) Utilization of OUtilization of O22(cellular respiration)(cellular respiration)

Cardiovascular TrainingCardiovascular Training

Cardiovascular Training Cardiovascular Training Aerobic Training Aerobic Training Anaerobic TrainingAnaerobic Training

Cardiovascular TrainingCardiovascular Training

Aerobic Training Aerobic Training Benefits Benefits Component of an Aerobic Training workoutComponent of an Aerobic Training workout

Warm – UpWarm – Up ActivityActivity Supportive Conditioning Supportive Conditioning Cool DownCool Down

Cardiovascular TrainingCardiovascular Training

Warm-Up:Warm-Up: Prepares the body for more Prepares the body for more aggressive activityaggressive activity

• Increases Core body TempIncreases Core body Temp• Increases HR, Respiratory RateIncreases HR, Respiratory Rate• Increase Blood Flow Increase Blood Flow (working muscles)(working muscles)

• Decreases Muscular ViscosityDecreases Muscular Viscosity• Enhances Nervous Impulses Enhances Nervous Impulses (improves nueromuscular (improves nueromuscular

coordination)coordination)

• Stretch Stretch (Dynamic)(Dynamic)

• Prepare for Training sessionPrepare for Training session (goals, challenges, etc) (goals, challenges, etc)

•Prepares the Individual for Prepares the Individual for upcoming training session (CV & upcoming training session (CV & Mus)Mus)

Cardiovascular TrainingCardiovascular Training

Aerobic Activity:Aerobic Activity: activity that is sustainable activity that is sustainable for a long period of time using the larger muscle for a long period of time using the larger muscle groups in a rhythmic patterngroups in a rhythmic pattern

FFrequency: requency: How Often? How Often? (consistency)(consistency) 3-5 days/week3-5 days/week Some is better than NOTHING!Some is better than NOTHING! 1 to 2 Training sessions/week 1 to 2 Training sessions/week

Health Related Benefits Health Related Benefits

Cardiovascular TrainingCardiovascular Training

Aerobic Activity Cont…Aerobic Activity Cont…IIntensity: How Hard? (overload)ntensity: How Hard? (overload)

Heart Rate – Heart Rate – Karvonen FormulaKarvonen Formula RPE – RPE – BorgBorg Scale Scale

Talk TestTalk Test ““Mets” Mets”

Cardiovascular TrainingCardiovascular Training

Intensity Cont...Intensity Cont... Karvonen Formula Karvonen Formula Target Heart Rate ZoneTarget Heart Rate Zone

220 – Age = PMHR 220 – Age = PMHR RHR = ?RHR = ?

Low End: [PMHR – RHR] x (%) + RHRLow End: [PMHR – RHR] x (%) + RHR

High End: [PMHR – RHR] x (%) + RHRHigh End: [PMHR – RHR] x (%) + RHR

%ages =vary due to fitness levels of individual%ages =vary due to fitness levels of individual Borg’s RPE Scale (4-7)Borg’s RPE Scale (4-7)

Cardiovascular TrainingCardiovascular Training

Aerobic Activity Cont…Aerobic Activity Cont… TimeTime How Long?How Long?

Goal 30min or longer (up to 90mins)Goal 30min or longer (up to 90mins) Why not longer than 90mins?Why not longer than 90mins? Any time is better then NOTHING!Any time is better then NOTHING! 10 – 20 mins Health10 – 20 mins Health

Cardiovascular TrainingCardiovascular Training

Aerobic Activity Cont…Aerobic Activity Cont… Type Type (What Kind?)(What Kind?)

What are aerobic activities?What are aerobic activities? What is the “VERY BEST” aerobic activity?What is the “VERY BEST” aerobic activity? Supportive Conditioning (strength, flexibility, Supportive Conditioning (strength, flexibility,

functional conditioning, contraindications, functional conditioning, contraindications, goals, needs, wants, etc…)goals, needs, wants, etc…)

Cardiovascular TrainingCardiovascular Training

Aerobic Activity Cont…Aerobic Activity Cont… Training MethodsTraining Methods

Continuous TrainingContinuous Training Interval Training Interval Training Cross TrainingCross Training Fartlek Training Fartlek Training

Cardiovascular TrainingCardiovascular Training

Aerobic Activity Cont…Aerobic Activity Cont… MiscellaneousMiscellaneous

Pre & Post -Training Eating Pre & Post -Training Eating Thermal Stress (hot and cold)Thermal Stress (hot and cold) Air quality (pollutants, allergens, smoking)Air quality (pollutants, allergens, smoking) Illness Illness Medications/ Drugs/ SubstancesMedications/ Drugs/ Substances Etc…Etc…

How are you FEELING today?!!!How are you FEELING today?!!!If necessary make adjustments!If necessary make adjustments!

Cardiovascular TrainingCardiovascular Training

Cool DownCool Down Return Body Functions to Resting LevelsReturn Body Functions to Resting Levels Decrease Heart RateDecrease Heart Rate Decrease Respiratory RateDecrease Respiratory Rate Increase Flexibility (how stretchy you are) Increase Flexibility (how stretchy you are)

Static stretchingStatic stretching Review Training Session and goals for next Review Training Session and goals for next

timetime