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    Cardiorespiratory Fitness

    Uploaded by

    Wymar Joshua Ediong
    this is a lecture for cardiovascular fitness

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Cardiorespiratory Fitness

    Uploaded by

    Wymar Joshua Ediong
    15 views3 pages
    this is a lecture for cardiovascular fitness

    Copyright

    © © All Rights Reserved

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    DOCX, PDF, TXT or read online from Scribd

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    this is a lecture for cardiovascular fitness

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    15 views3 pages

    Cardiorespiratory Fitness

    Uploaded by

    Wymar Joshua Ediong
    this is a lecture for cardiovascular fitness

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 3

    Cardiorespiratory Fitness (HRF)

    TOPICS:

    • Exercise Recommendations for CRF

    • Cardiorespiratory Fitness (CRF) Training Strategies

    A. Exercise Recommendations for CRF


    B. The ability of the Cardiorespiratory System is to deliver oxygen and to utilize this in the way
    muscles do exercise or physical activities.
    C. Increase in Cardiorespiratory Fitness
    D. decreases the risk for chronic heart disease, stroke, diabetes, and some forms
    E. of cancer.
    F. Another benefit is that it decreases mortality and morbidity

    American College of Sports Medicine (ACSM) in 2011 recommends the following:


    • It is important to always keep in mind that the intensity should always be challenging
    enough yet not too much to cause injury.

    B. Cardiorespiratory Fitness Training Strategies

    • Running is not the only training method.

    • High-intensity training coupled with moderate or short duration provide improvements in


    CRF

    • Factors relating to specificity, over-training, periods of training (e.g.in-season, off-seasoned.),


    individual needs, and even time constraints should be considered in training program.

    B.1. Long-Duration, Moderate-intensity Training:

    • most common training method used for developing aerobic endurance.

    • This is also known as "long, slow distance “or LSD training.

    • LSD is characterized by large training volume (ie., distance) without a high level of stress
    since the intensity is quite low. Heart rate (HR) is kept at 70% of its maximum rate (HRmax)
    throughout the duration of the run.

    Common drawback

    • The requisite time for training.

    • Among athletes, the accumulated time for LSD


    training may increase the chance of overtraining and injuries.

    B.2. Moderate-duration, High-intensity Training:

    • performed at an intensity near or slightly above the lactate threshold, which is a


    physiological level were lactate (by-product of metabolism) accumulates in the muscle. At
    this point, aerobic energy sources can no longer keep up with demand, thereby leading to
    fatigue.

    • Combine it with periods of recovery to raise the lactic threshold and help the body adapt

    e.g., Fartlek training, which involves doing bouts of moderate intensity in combination with short,
    quick bouts of high intensity training.

    Drawback:

    • Risk of injuries for doing this type of training can increase when done by beginners without
    proper guidance.

    • It is well to observe progression, moderation and adequate rest between training sessions so
    as to prevent injuries who afflict those who do "too much, too soon."

    B.3. Short-duration, High-intensity Training:

    • known as interval training because it is done with alternating short bouts of high intensity
    exercises and rest.

    • Exercise bout duration must always be longer or equal to rest.

    Severely Deconditioned: 1: up to 8 times rest

    Beginners: a 1:3 work-rest ratio is recommended (after a 15-second work bout, rest for 45 seconds)

    More advanced or well-conditioned: 1:2 (15-second work bout followed by a 30-second rest bout)

    One of the best advantages: time efficient

    • Take note

    • When intensity is not properly managed (without adherence to sound training


    principles), undue soreness may be experienced

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