Download 2FIG Session 24 Aerobic Training session plan

AEROBIC TRAINING
AEROBIC FITNESS
“The ability to…
take in, transport & utilise oxygen”
GUIDELINES FOR AEROBIC EXERCISE
F requency
I ntensity
Time
Type
At least 3 times per week
60 - 90% of MHR
at least 20 mins
rhythmical, sustained, using
large muscle groups
EFFECTS OF AEROBIC EXERCISE
Intake
(Respiratory)
Short
Term
Respiratory Vol.
Tidal Vol. 
Breathing Rate 
Long
Term
Respiratory
Muscles
strengthen
Tidal Vol. 
Breathing Rate 
Capillarisation at
the Alveoli
Transport
(Circulatory)
Utilisation
(Muscular)
Cardiac Output 
Stroke Volume 
Heart Rate 
Blood Pressure 
Diversion of Blood
to the working
muscles
More capillaries
recruited
Stroke Vol. 
Heart Rate 
Blood Pressure 
Haemoglobin 
More and bigger
Mitochondria
Aerobic Enzyme
activity 
Capillarisation
around the muscle
AEROBIC CURVE
Re-Warm/ Pulse Raiser 2
Maintenance
Cool Down
Motor Skills, Cardiovascular Fitness,
Weight Management, Motivation,
Feeling of Well Being
AEROBIC CURVE
TIME IN MINUTES
29
27
25
23
21
19
17
15
13
11
9
7
5
3
1
RPE
10
9
8
7
6
5
4
3
2
1
0
HEART RATE TRAINING ZONES
Heart rate(BPM)
Heart rate training zones
200
190
180
170
160
150
140
130
120
110
100
90
60%
70%
80%
90%
max
20 25 30 35 40 45 50 55 60 65 70
Age (years)
HEART RATE TRAINING ZONES
50-60% MHR- Moderate Aerobic
Zone
60-70 % MHR- Weight
Management
70-80 % MHR- Aerobic Fitness
80-90 % MHR- Peak
Aerobic/Anaerobic Fitness
METHODS OF MONITORING
INTENSITY
Observation :
Talk Test :
Heart Rate :
Rating of Perceived
Exertion (RPE):
Facial Expression
Technique
Co-ordination
Sweating / Redness … ?
Breathing
Should be able to speak
fluently with regular pauses
for breaths
Manual & Heart Rate Monitor
Subjective feelings
RATING OF PERCEIVED
EXERTION (RPE)
Borg’s Scale (Gunner Borg 1982):6 7 - very, very light
8 9 - very light
10 11 - fairly light
12 13 - somewhat hard
14 15 - hard
16 17 - very hard
18 19 - very, very hard
20 -
Modified Borg scale:
0 - At Rest
1 -
Very easy
2 -
Somewhat easy
3 -
Moderate
4 -
Somewhat hard
5 -
Hard
6 7 -
Very Hard
8 9 -
10 -
Very Very Hard
SESSION PLANNING
SESSION PLAN EXAMPLE
-Aerobic Workout
Duration/
Reps/Time
held
Exercise
Diagram/Joint/
Muscle group
Teaching points
Alternative
(static
alternative for
dynamic
stretch)
PR2
0-2 minutes
RPE 3-4
Treadmill
4.5-5.5 KPH
5.5-6.5 KPH
1 minute
RPE 5-6
6.5-7.5 KPH
1 minute
RPE 6-8
7.5-8.5 KPH
-Strike the belt with a
heel to toe action
-Keep hips, knees &
ankles in line
-Maintain a slight
bend in knees
-Stay central on tread
belt
-Keep shoulders
relaxed and facing
front
-Maintain a neutral
spine
A- Use incline to
raise intensity
1 minute
RPE 4-5
CV exercise
utilising the
heart and lungs
and the major
muscles of the
lower body.
P- Increase speed
Alt- Rower
SESSION PLAN EXAMPLE
-Aerobic Workout
Duration/
Reps/Time
held
Exercise
Diagram/Joint/
Muscle group
Teaching points
Alternative
(static
alternative for
dynamic
stretch)
Maintenance
Between
20-60
minutes
Treadmill
8.5-10.5 KPH
CV exercise
utilising the
heart and lungs
and the major
muscles of the
lower body.
-Strike the belt with a
heel to toe action
-Keep hips, knees &
ankles in line
-Maintain a slight
bend in knees
-Stay central on tread
belt
-Keep shoulders
relaxed and facing
front
-Maintain a neutral
spine
A- Use incline to
raise intensity
Maintain an
intensity of
between
RPE 6-8
dependant on
fitness levels
of client
P- Increase speed
Alt- Rower
SESSION PLAN EXAMPLE
-Aerobic Workout
Duration/
Reps/Time
held
Exercise
Diagram/Joint/
Muscle group
Teaching points
Alternative
(static
alternative for
dynamic
stretch)
Cool Down
1 minute
RPE 6-5
Treadmill
7.5-8.5 KPH
6.5-7.5 KPH
1 minute
RPE 4-3
5.5-6.5 KPH
1 minute
RPE 3-2
4.5-5.5KPH
-Strike the belt with a
heel to toe action
-Keep hips, knees &
ankles in line
-Maintain a slight
bend in knees
-Stay central on tread
belt
-Keep shoulders
relaxed and facing
front
-Maintain a neutral
spine
A- Use incline to
raise intensity
1 minute
RPE 5-4
CV exercise
utilising the
heart and lungs
and the major
muscles of the
lower body.
P- Increase speed
Alt- Rower