PHYS ED 32 Lecture Notes - Lecture 3: Radial Artery, Vo2 Max, Human Body Weight

60 views2 pages
24 Oct 2013
Lecture 3: Exercise Prescription for Fitness
develop + CR endurance program
increase VO2 max
maintain ideal body weight
FITTE Principle
Type of activity
3-5 days per week
e.g. ~ 40 min jog for 20 weeks, VO2 max % increased, but injury % also
o over 5 days of exercise a week can lead to injury
50-85% of Heart Rate Reserve (HRR)
Somewhat Hard to Hard effort (RPE)
Monitor your heart rate at neck (carotid artery) or wrist (radial artery)
e.g. Unfit vs. Fit: unfit takes longer to return to resting heart rate
Target HR: (max HR rest HR) * %intensity + Rest HR
20 to 60 mins of continuous activity (duration is dependent upon intensity)
Type of Activity
Continuous rhythmic activity involving large muscle groups
Weight-bearing exercises (walk, job, climb stairs)
Non-weight bearing exercises (cycle, swim, row)
Over 60% are not exercising at the recommended level. About 25% are
completely sedentary
50% of those who begin an exercise program drop out within the first 6 months
To insure success
o Set goals
o Choose an appropriate time/location
o Vary your activities
o Find an exercise buddy
o Track your progress
o Reward yourself
Unlock document

This preview shows half of the first page of the document.
Unlock all 2 pages and 3 million more documents.

Already have an account? Log in

Get OneClass Notes+

Unlimited access to class notes and textbook notes.

YearlyBest Value
75% OFF
$8 USD/m
$30 USD/m
You will be charged $96 USD upfront and auto renewed at the end of each cycle. You may cancel anytime under Payment Settings. For more information, see our Terms and Privacy.
Payments are encrypted using 256-bit SSL. Powered by Stripe.