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11 Cards in this Set
- Front
- Back
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Define Cardioresp Capacity |
Maximum ability to perform large dynamic exercises through the use of oxygen. |
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Define Oxygen Consumption Reserve VO2r |
Range of oxygen consumption from rest to maximum; difference between the resting VO2 and max VO2 |
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Define Heart Rate Reserve
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Range of Heart Rate from rest to maximum |
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What is the FITT-VP prcinciple? |
Frequency (d/wk) Intensity (Vo2) Time (duration) Type Volume (product of fq/int/duration) Progression |
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How often is Aerobic Exercise recommended? |
Mod intensity at least 5x/week or vigorous 3x/wk Plateaus in improvement with more than 5d/wk |
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VO2 max based on initial fitness |
Low to mod < 40 = 30% Avg to Good 40-51 = 45% High 52-59 = 75% Very High >60 = 90-100% |
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Methods of estimating relative intensity of exercise |
%HRR %HRmax %Vo2R %Vo2 %METs |
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METs and Physical Activity |
Light < 3 Mod 3-6 Vigorous > 6 |
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What is the initiation stage |
Must allow time for adaptation Lower intensity and duration Limit extreme fatigue and muscle soreness |
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What is the progression Stage |
Overload prinicple Too rapid = failure to complete session, lack of interest, inc HR or RPE, inc in pains and aches Fq,Int,duration should not be inc together in any single week and total weekly training volume should not be advanced by more than 10% |
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What is the Maintenance stage? |
Long term maintenance New Activities to avoid boredum |
