Lecture 3 (PE 32).docx

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Department
Physical Education
Course
PHYS ED 32
Professor
Sue Johannessen
Semester
Spring

Description
Lecture 3: Exercise Prescription for Fitness  develop + CR endurance program  increase VO 2ax  maintain ideal body weight FITTE Principle  Frequency  Intention  Time  Type of activity  Enjoyment Frequency:  3-5 days per week  e.g. ~ 40 min jog for 20 weeks, VO2max % increased, but injury % also increased o over 5 days of exercise a week can lead to injury Intensity:  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 Time  20 to 60 mins of continuous activity (duration is dependent upon intensity) Type of Activity  Continuous rhythmic activity involving large muscle g
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