SSEH3301 Lecture Notes - Lecture 7: Body Fat Percentage, Bone Density, Exercise Prescription
Lecture 7: SSEH3301 - Exercise Prescription For Aerobic Fitness 2
-memorise numbers!!
TEC = total energy cost
-manipulate one factor at a time!
-set targets for TEC: health or
fitness or lose weight?!
!
-different exercises!
-Different pace (in this case, fast)!
-Progressive increase in KJ burned!
-When carrying body mass exercise: burn more energy (when run, need to carry full body mass)!
-When cycling, not carrying full body mass!
-burn a lot more energy if heavier person even if same pace (since extra weight needed to carry)!
MODES OF EXERCISE: BIG 4!
-Walking!
-Cycling!
-Running!
-Swimming!
-gold standard mode of exercise!
-Burn more energy running than the
other 3!
-return greatest energy cost!
-Because of body weight carried!
-energy cost is independent of speeding: means lose same energy whether faster or slower (if
below anaerobic threshold)!
-Same amount energy expended if run slow/fast for same distance if below AT!
-WHY? Because TEC is intensity of exercise and duration !
-Running @ set distance / speed cancel out = same energy burn (long distance, slow vs short
distance, fast)!
On soft sand, burn more energy for same speed on grass (extra energy for muscle activation
because of unstable surface)!
-take into consideration during prescription!
- variety in locations !
-if not accustomed to exercise = injury!
-continuous jogging to get aerobic stable
base (4-12 weeks)!
Variety for further improvement important = so
that can improve!
-alternations in speed!!
-Cannot give one HR goal to go for because
fluctuates !
-Check HR following fast effort and just before
fast effort !
!
-Work:recovery!
-target HR !
!
-brisk walking is good for general population!
-to increase bone mineral density - this low impact
exercise is good!
EC = energy cost/min burned is lower!
-to get around this, just walk longer to match
running’s EC!
-Although increase in fitness is worthwhile for someone old!
-soft sand walking increases EC!
-Long duration needed to match EC !
Document Summary
Lecture 7: sseh3301 - exercise prescription for aerobic fitness 2. When carrying body mass exercise: burn more energy (when run, need to carry full body mass) When cycling, not carrying full body mass. Burn a lot more energy if heavier person even if same pace (since extra weight needed to carry) Burn more energy running than the other 3. Energy cost is independent of speeding: means lose same energy whether faster or slower (if below anaerobic threshold) Same amount energy expended if run slow/fast for same distance if below at. Because tec is intensity of exercise and duration. Running @ set distance / speed cancel out = same energy burn (long distance, slow vs short distance, fast) On soft sand, burn more energy for same speed on grass (extra energy for muscle activation because of unstable surface) Continuous jogging to get aerobic stable base (4-12 weeks) Variety for further improvement important = so that can improve.
