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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