PHYS ED 32 Lecture 3: 3 - EndTrngPrn

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Published on 11 Feb 2019
School
Cardio-Respiratory Endurance / Training Principles
Developing a Cardiorespiratory Endurance Program
Set goals
Increase 𝑉𝑂2max (oxygen consumption)
Maintain ideal Bwt (body weight)
Apply FITT-VP Principle (Fig 3.7, p. )
Frequency
3-5 days per week
Young men 40 min jog for 20 wks
𝑉𝑂2max
Injury
2x/week
8%
0%
4x/week
13%
12%
6x/week
16%
40%
Intensity
40-85% (more like 50%-85%) of THR reserve (or HRR)
Target Heart Rate (THR) Reserve Formula
Monitor Your Heart Rate at neck (carotid artery) or wrist (radial artery)
Other Methods
Ratings of Perceived Exertion (RPE) - somewhat hard (4) to very
hard (8)
Talk Test
Target Heart Rate Reserve - Formula
(MaxHR - RestHR)%intensity + RestHR
Estimate your Max HR in bpm, 220 - age
Measure your Rest HR in bpm
Subtract your Rest HR from your Max HR: this is your
target heart rate reserve
Multiply your THR reserve by an appropriate low and high
intensity (between 40%-85%) (multiply by decimal)
Add back your Rest HR to each of these values. Divide by
6 for a 10-sec count
Time
20-60 continuous mins
Young men jogging 4x/week for 20 wks
Mins
𝑉𝑂2max
Injury
20 mins
8.5%
20%
40 mins
16%
24%
60 mins
16.5%
52%
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