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2. performing exercises that utilized the large muscles such as running, jogging, biking, swimming, dance,
basketball, softball, racquetball & soccer.
3. performing exercises rhythmically & maintaining for a duration of 20 to 60 minutes per session either
intermittently and continuously.
d. Talk test
• Target Zone Heart Rate (TZHR) is the heart rate range which is the THR and ULHR calculated above
• Target Zone Heart Rate (TZHR) is the THR and ULHR calculated above
Compute the TZHR of a 19 year old person with a RHR of 68bpm using the karvonnen method &
MaxHR
Talk Test
is exercising in an intensity level where a person is breathing comfortably and rhythmically.
a person should be slightly winded but still be able to talk with someone somewhat easily when
exercising.
If a person is out of breath they should slow down. If they are not winded enough they should speed it
up.
Work up the intensity level over time. Make sure not to overdo it too soon.
This is great for beginners (it ensures a safe and comfortable level of exercise).
CARDIOVASCULAR FITNESS
Methods of Cardiovascular Training
1. INTERVAL TRAINING
a. CIRCUIT TRAINING or CIRCUIT
RESISTANCE TRAINING
b. FARTLEK TRAINING
2. CONTINUOUS TRAINING
INTERVAL TRAINING
a training method where you mix more intense sessions with less intense sessions of the same or
similar exercise
Is a method where you increase and decrease the intensity of your workout between aerobic and
anaerobic training
Aerobic system
- means presence of oxygen.
- The tasks are dependent on a constant
amount of oxygen being available for
use by the muscles performing the
work
Example: a 1 km run
a marathon run
CIRCUIT TRAINING
is a form of interval training
Originally:
Takes a person through a series of exercise stations with little rest between the stations. A 15 second
rest is appropriate although beginners may want to rest at 20 – 25 seconds
The number of stations is usually between 5-10
Involves all the major muscle groups
FARTLEK TRAINING
Is a form of interval training or speed training that can be effective in improving your speed and
endurance
Is similar to interval training except that the work-rest intervals are not measured to any
degrees (based on how the body feels).
More unstructured & flexible that involves varying pace by alternating between fast A
Scandinavian term which means speed play.and slow segments
With this training you can experiment with the pace and endurance, and to experience
changes of pace
Can be performed by a person at any level of cardiovascular fitness ability
Doesn’t have to be done on a track. It can be done on all types of terrains – roads, trails
or even hills
CONTINUOUS TRAINING
The intensity level should be between 50%-85% of functional capacity (or VO₂max) depending
on cardiovascular fitness level at the start of the Program
Include adequate recovery time between sessions to help the body recuperate properly
May increase the risk of injury such as knee problems, Achilles problems, and tendinitis
Muscular Fitness
The difference between successful people and others is not a lack of strength, not a lack of
knowledge, but rather a lack of will.-Vince Lombardi
Components:
1. Muscular Strength
-Able to lift a heavy weight
-Able to exert a great force
-defined as the maximum force a muscle or group of muscles can exert against a resistance one
time.
2. Muscular Endurance
-Able to perform repeated muscular contractions or sustain a contraction for a period of time
Defined as the ability of a muscle or muscle group to apply force repeatedly or to sustain a contraction
for a period of time.
Vocabulary: