Previous Page | Right click this page to print.

Unit 2

Aerobic Fitness

Percentage of the U.S. Population (18 & older) that Engages in Physical Activity?

  • Light to Moderate
    • 25%
  • Vigorous
    • 15%
Exercise Intensity and relation to fat and carbohydrates

Aerobic Fitness

Ability of the cardiovascular and muscular systems to provide energy to sustain large muscle group activity over an extended period of time

Aerobic Fitness Body Systems

  • Pulmonary System
    • Lungs & air passageways
  • Cardiovascular System
    • Heart, arteries, & veins
  • Muscular System
    • Muscle fibers

Physiological Responses to Aerobic Training

  • Acute Responses
    • Ventilation increases
    • Cardiac Output increases
      • heart rate * stroke volume
    • Systolic blood pressure increases
  • Chronic Responses
    • Resting heart rate decreases
    • VO2 max increases

Measuring Aerobic Fitness

the maximal amount of oxygen the body uses to produce energy during exercise which involves use of large muscle groups

Indirect methods

Measures: heart rate response to submaximal exercise or heart rate recovery from exercise

  • Bench step test
  • Rockport walking test
  • Cooper 1.5 mile run/walk test
  • YMCA Submaximal Bicycle Ergometer Test

Benefits of Aerobic Exercise

  1. Cardioprotective mechanisms:
    • Enhanced fat metabolism
    • Improved lean body mass
    • Lowers cholesterol
    • Improves circulation
    • Decreases blood pressure, if high
    • Reduces the heart’s workload
    • Slow or reverse the 1% per year age-related decline in aerobic fitness
  2. Psychological Effects
    • Increased self-concept, well-being, and mood
    • Decreased stress, depression, and anxiety

Designing an Aerobic Fitness Program

Exercise prescription for Fitness Gains:

  • Frequency: 3-7 days/week
  • Intensity: 40-85% of heart rate reserve
  • Time/Duration: 15-60 min
  • Type/mode: enjoyable and convenient

Monitoring Exercise Intensity

  • Target Heart Rate (THR)
    • varies with age and fitness level
  • Rating of Perceived Exertion (RPE)
    • subjective scale of 6-20
  • Talk test
    • able to talk briefly = training zone

Guidelines for Aerobic Exercise Sessions

  1. General Warm-Up - prepares cardiovascular system, increases blood flow, increases elasticity of muscles
  2. Specific Warm-Up - specific to activity, stretching
  3. Cool-Down - temp. and HR lower, prevents lower extremity blood pooling, HR < 120bpm, stretch after cool

Previous Page | Right click this page to print.