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Comprehensive Guide to Cardiovascular and Strength Training Exercises

This guide explores essential exercise and training procedures focusing on cardiovascular and strength training. Cardiovascular exercises, including aerobic activities like walking and swimming, enhance conditioning through prolonged oxygen use. In contrast, anaerobic exercises, such as sprinting, utilize short bursts without oxygen. The guide also covers isometric and isotonic training techniques, emphasizing proper warm-up, stretching methods (PNF, static, ballistic), and the importance of cooling down to minimize muscle soreness and lactic acid buildup. Equip yourself with knowledge for effective training!

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Comprehensive Guide to Cardiovascular and Strength Training Exercises

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  1. EXERCISE & PROCEDURES Cardiovascular Strength Training Proper Procedures

  2. Aerobic: 30-90 minutes a day • Uses Oxygen • Long period of time • Best for conditioning • Activities include • Walking • Running • Swimming

  3. Anaerobic • Without use of Oxygen • Short bursts (Less then 5 minutes) • Not good for conditioning • Activities • 100 meter sprint • Golfing • Basketball

  4. Isometric Training • Contraction without movement of limbs • These are static movements • Uses your body weight as resistance • Activities • Push-ups • Dips • Chin-ups

  5. Isotonic Training • Contraction with movement of muscles and limbs • Have eccentric movements - muscles longer • Have concentric movements - shorter • Activities • Weight Training • Stretching Programs

  6. Proper Procedures • Warm - Up • Increase your activity level • Warms up the muscles • Increases range of motion • Lubricates the joints with fluid • Gets your body ready to perform

  7. Procedures (2) • Stretch • Three different types of stretching • PNF (Partner) The best for you • Static (Stationary) Most of us do this • Ballistic (Bouncing) Worse for us

  8. Procedures (3) • Activity • Cool Down • Decrease the activity level • Decrease Lactic Acid build up • Decrease muscle soreness (Late onset)

  9. No Data <10% 10%–14% 15%–19% Obesity Trends* Among U.S. AdultsBRFSS, 1995 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)

  10. No Data <10% 10%–14% 15%–19% Obesity Trends* Among U.S. AdultsBRFSS, 1996 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)

  11. No Data <10% 10%–14% 15%–19% ≥20 Obesity Trends* Among U.S. AdultsBRFSS, 1997 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)

  12. No Data <10% 10%–14% 15%–19% ≥20 Obesity Trends* Among U.S. AdultsBRFSS, 1998 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)

  13. No Data <10% 10%–14% 15%–19% ≥20 Obesity Trends* Among U.S. AdultsBRFSS, 1999 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)

  14. No Data <10% 10%–14% 15%–19% ≥20 Obesity Trends* Among U.S. AdultsBRFSS, 2000 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)

  15. Obesity Trends* Among U.S. AdultsBRFSS, 2001 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

  16. 2002 Obesity Trends* Among U.S. AdultsBRFSS, 2002 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) (*BMI 30, or ~ 30 lbs overweight for 5’4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

  17. Obesity* Trends Among U.S. AdultsBRFSS, 2003 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

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