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Developing Cardiovascular Endurance

Developing Cardiovascular Endurance. Apply the training principles of FITT, overload and progression to your cardiovascular workout. Determine your target heart rate range for each of the training zones. Cardiorespiratory FITT and Overload.

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Developing Cardiovascular Endurance

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  1. Developing Cardiovascular Endurance Apply the training principles of FITT, overload and progression to your cardiovascular workout. Determine your target heart rate range for each of the training zones.

  2. Cardiorespiratory FITT and Overload Apply the FITT principle to overload the main muscle of your cardiovascular system, the heart. If a workout is too light, you will not reach your fitness goal. If it is too heavy, you risk serious injury.

  3. Cardiorespiratory FITT Frequency The frequency of your physical activity depends on your current fitness and your age. As a teen, you should try to: • Be aerobically active every day. • Accumulate 60 minutes of aerobic activity or exercise per day, or at least 225 minutes per week.

  4. Term to Know Target heart rate range The range your heart should be in during aerobic exercise or activity for maximum cardiorespiratory endurance. Cardiorespiratory FITT Intensity • Most teens are advised to work at between 60 and 90 percent of their target heart rate range.

  5. Cardiorespiratory FITT Intensity Resting Heart Rate (RHR)________ - How many times does your heart beat at rest? Heart Rate Training Zones • 226 - _______ (AGE) = ____________ Maximum Heart Rate (MHR) 2. ______ (MHR) - _______(RHR) = _______ Heart Rate Reserve (HRR) 3. ________(HRR) x .50 = ________ + _______(RHR) = _____________ Zone 1 4. ________(HRR) x .60 = ________ + _______(RHR) = _____________ Zone 2 5. ________(HRR) x .70 = ________ + _______(RHR) = _____________ Zone 3 6. ________(HRR) x .85 = ________ + _______(RHR) = _____________ Zone 4

  6. Cardiorespiratory FITT Intensity

  7. Cardiorespiratory FITT Time Term to Know If you are just starting cardiorespiratory conditioning, your goal should be 20 to 30 minutes per day, accumulated in one to three sessions. This may also apply if you are deconditioned. Deconditioned Having been out of training for a significant period after achieving at least a moderate level of fitness.

  8. Cardiorespiratory FITT Type • Choose aerobic activities that elevate your heart rate into zone 2 or 3 (60 to 90 percent of max HR), for 20 to 30 minutes at a time whenever possible.

  9. Progression Principle To achieve progression, you should adjust your FITT factors gradually. Never change the frequency, intensity, time, or the type of activity you are doing all at once or too quickly.

  10. Lesson 1 Review Lesson 1 Review Reviewing Facts and Vocabulary • Vocabulary What is target heart rate range? How does it apply to the intensity of a workout? • Recall When applying the training principle of overload to cardiorespiratory workout, what muscle should you target? • Recall How should you apply frequency to your cardiorespiratory workout? Reviewing Facts and Vocabulary 3. Recall You should participate in aerobic activity daily and accumulate 225 minutes of aerobic activity or exercise per week.

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