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what is cardiovascular exercise

continuous non stop movement that uses the large muscle groups and is performed at an itensity level that can be maintained for expented period of time ie 5-30 minutes

5 health benefits of cardio

decrease risk of disease - heart attacks, stroke, cancer, etcimproves efficiency of the heart and lungsstrengthens the immune systemincreases bone density - aids in the prevention of osteoporosisimproves digestion and regularity - prevents constipation

4 benefits of cardio for quality of life

increases energy levelsget more fun out of lifeprovides avenue for social interactionimproved sex life

what is the fitness zone

60-70% of max HR (beginners)

what is the anaerobic zone

80-100% of max HR - not for beginners

what is the use of RPE

making sure you are training at an appropriate intensity level

5 examples of cardio

walking, jogging, swimming, biking, running

3 changes in body comp from cardio

weight loss (accompanied w healthy habits)increase in caloric expenditure - the more intense the more you burnincrease in metabolism

5 psychological benefits from cardio

reduces stress levelsimproves sleep habitspromotes a positive attitude, self esteem and overall well beingimproves concentration and focusdecreases depression and improve mood

What does fitt stand for

Frequency Intensity Time Type

What frequency of cardio is recommended?

3-5 times a week, 2/week for maintenance

What intensity of cardio is recommended

60-85% of max HR 2. RPE 2-4 confortable to moderately hard

What time is recommended for cardio

20-60 minutes of continuous activity at an intensity level appropriate for you OR 1-2 minutes of high intensity intervals (for at least 10 mins) between muscle conditioning

3 Type recommendation : mode of activity

Outdoors : walk, jog, bike, skiingindoors : treadmill, bike, bootcampsports : soccer, basketball, ball hockey

3 types recommendation - workout format

continuous : steady state workoutintervals : varying intensityhitt : combining 1-2 min of high intensity cardio intervals with muscle condiitoning

4 cardio workout ideas

daily activity : 60 mins of walk, stairs escalator, chores, gardencontinuous workout : 20 min jog, 30 min swim, 54 min walkinterval workout : 30 min walk-jog, 45 mi spinning, 60 min basketballhitt cardio intervals, bootcamp, cardio-muscle circuit, burpees

How to calculate lower limit of heart rate training rage

200 - age = max heart rate * 0.60

How to calculate upper limit of heart rate training rage

200 - age = max heart rate * 0.85

What is the healthy heart zone

50-60% of max HR

what is the aerobic zone

70-85% max Hr

Where are the pulse sites

Carotid pulse - neck next to the throatRadial pulse - thumb side of the wrist

how to take your heart rate

index and middle fingerpress gentlycount for 10 seconds and x 6first pulse is counted as 0begin 5 seconds after finishing exercisekeep moving

What is the vanier modified RPE scale?

too easy - warm up and cool down intensityeasy, very comfortable, can continue for a long time, too easy for fit ppl, ok for unfitmoderately hard, good workout, ok for most pplhard, cannot continue for long, too hard for unfit, ok for fittoo hard, cant continue for over a min, ok for very fit ppl as high intensity interval

heart rates associated with RPE scale

less than 60% of max HR3. 4. 60-85% of max HR5- greater than 85% of max HR

talk test

you should be able to talk while exercising at all times, but not more thsn 4-5 words w/out taking a breath

7 benifits of interval training

allowes ppl to perform more work at higher intensity levelsallows for grester caloric expenditureallows for improvement in bothj aeroblic and anaerobic levelsdecreases boredom, increases motivationcan be modified to suit goals and levelscan be implemented with any mode of trainingoffers a greater variety of workouts

6 factors to determine which aerobic activity is better

your likes and dislikesskilll levelfitness levelimpact stresshealth risks injuries

What are low impact acitiviies

no jumping - good for older ppl, ppl w injuries

what are high impact activities

jumping - good for fit ppl

what are no impact activities

no stress on joints - usually for unfit ppl

what are the 5 components of physical fitness

cardiovascular, muscular strength, muscular endurance, flexibility, body composition/weight management

what is cardiovascular endurance

as the ability of the heart, lungs and blood vessels to deliver adequate supplies of oxygen to the working muscles during continuous aerobic exercise

what is aerobic activity

continuous, non-stop movement; uses the large muscle groups such as the legs; and is performed at an intensity level that can be maintained for extended periods of time i.e. 5 - 60 minutes

example of aerobic activity

brisk walking, jogging, swimming, cycling, group fitness, Stairmaster, x-country skiing and a variety of sports which involve running

what are the health benefits of cardiovascular exercise

• ↓ Disease risk – heart attacks, stroke, some cancers, high blood pressure, high cholesterol, diabetes, obesity.

• Improves the efficiency of the heart and lungs.

• Strengthens the immune system – less sicknesse

• Increases bone density - aids in the prevention of osteoporosis.

• Improves digestion and regularity – helps prevent constipation.

what are the body composition benefits of cardio

In co-operation with healthy eating habits, aerobic exercise can assist in weight loss and weight maintenance and thus aid in the prevention of obesity. Increase in caloric expenditure – the more intense the activity, the more calories you will burn. Increases metabolism

what are the psychological benefits' of cardio

• Reduces stress levels.

• Improves sleep habits - more restful sleep

• Promotes a positive attitude, self-esteem, overall sense of well-being.

• Improves concentration, focus

• Decreases depression and improves mood

what are the quality of life benefits of cardio

• Increases energy levels

• Fun

• Provides avenue for social interaction

• Improved sex life

what is muscular strength

maximum amount of force that a muscle or muscle group can exert in a single muscular contraction. The strength of a muscle is determined by the maximum weight that can be lifted in one contraction. This is referred to as the One Repetition Maximum

how to know if your getting stronger

If you can lift more weight than you could when you started training

what is muscular endurance

the number of repetitions or length of time that a muscle or muscle group can continue to apply force or contract against a resistance before reaching the point of fatigue. The more repetitions that can be performed, the more endurance the muscle has

how to know if your muscle endurance is improving

If you can do more repetitions of an exercise from when you started training

what exercise can help improve muscular strength and endurance

all weight training exercises

what is intensity determined by

the number of sets, reps and volume of exercises

what are the health benefits of muscular strength and endurance exercises

·       ↓ disease risk – heart attacks, stroke, some cancers, high blood pressure, high cholesterol, diabetes, obesity.

·       Improves the efficiency of the heart and lungs.

·       Strengthens the immune system – less sicknesses

·       Increases bone density thereby it aids in the prevention of osteoporosis.

·       Improves digestion and regularity – helps prevent constipation.

Strengthens the immune system.

what are the weight management/body compo benifits of MS and EE

·       ↑ muscle mass, metabolism, caloric expenditure

·       ↓ body fat.

·       ↑ muscle → ↑ metabolism → ↓ body fat

- Increases muscle tone, firmness, definition

what are the psych benefits of MS and EE

·       Reduces stress levels.

·       Improves sleep habits - more restful sleep

·       Promotes a positive attitude, self-esteem, overall sense of well-being.

·       Improves concentration, focus

- Decreases depression and improves mood

what are the quality of life benitis of MS and EE

·       Increases energy levels.

·       Strengthens muscles, ligaments, and tendons thereby decreasing the risks of injury.

·       Improves posture, balance, stability and co-ordination

·       Improves athletic performance

.- Personal protection

what is flexibility

the Range of Motion (ROM) possible around a joint

what is the ability to move freely about a joint is depended on what

the joint structure as well as the elasticity of the surrounding tissues - muscles, tendons and ligaments

what are the benefits of flexibility exercises

·       Good flexibility will contribute to the overall reduction of muscle tension.

·       Helps prevent joint injury

·       Helps prevent muscle pain prior to, or following exercise.

·       Assists in the development and maintenance of good posture.

·       Can decrease the severity of arthritis.

·       Enhances athletic performance.

·       Can decrease post exercise soreness.

·       A proper balance between strength and flexibility can help prevent injury to muscles, tendons and ligaments in all areas of the body.

what is body composition

the make-up of the body determined by the proportion of body fat and lean body mass

what is lean body mass

the weight of muscles, bones, tissues, organs and skin which are metabolically active and contribute to energy expenditure

what is body fat (adipose tissue)

body tissues that store energy for use during some forms of exercise, namely aerobic exercise.

where are fat cells stored

stored just under the skin (subcutaneous fat cells), around the organs, and between muscle fibres

what is ideal body mass

represents body weight that includes an analysis of total body fat percentage and total lean body mass

what is the body fat guidelines for men and women

what are the benifits of healthy body comp

·       Obesity (20-40 % over ideal body weight) is associated with various diseases such as coronary heart disease, cancer, high blood pressure, diabetes.

·       Low levels of muscle mass are associated with high levels of body fat, increased risks of injury, poor fitness levels.

- Improvement in self-esteem, energy levels and overall sense of well-being

physical benifits of exercise

wht are psych benifits of exercise

what are the social benifits of exercise

what are the intellectual/educational benifits of exercise

what are the spiritual/environmental benefits of ex

fitt meaning

Frequency, Intensity, Time, and Type

fitt recs cardio

fitt general fitness muscke stregth and enderance guidelines

fitt muscle endurance muscke stregth and enderance guidelines

fitt muscle stregth muscke stregth and enderance guidelines

fitt body building muscke stregth and enderance guidelines

fitt time recommendations

fitt type recs

fitt flexability recs

fitt body comp recs

exercise rule of tumb

·        Always warm-up before exercise / 5-8 minutes of low intensity aerobic activity (walk, bike…)

·        Always cool-down after cardio exercise - 2 - 3 minutes of low intensity aerobic activity.

·        Always do range of motion exercises and light sets before weight training or sports

• Always stretch muscle groups worked at the end of the workout.

how long is an effective warm up

5-8 minutes of low intensity cardio

whats the ppurpose of warming up

what is the main focus of a warm up

increasing body temperature and joint range of motion

when should dynamic or range of motion streches be performed

throughout the cardio warm up

when should static streches be perfomes

after the warm up

how long is a cool down

2-5 min

whats the purpose of a cool down

This will prevent blood pooling in your lower limbs. If you simply stop at the end of a cardiovascular workout it can leave you feeling light headed and nauseated.

what is the point of streching after a cool down

prevent muscle stiffness and help you to maintain or improve your flexibility level.

how long should you strech in ur cool down

30-60 secs per muscle, repeat 2-3 times if ur trying to improve flexability

example of a full workout

what is cardio

continuous, non-stop movement; uses the large muscle groups such as the legs; and is performed at an intensity level that can be maintained for extended periods of time i.e. 5 - 30 minutes

example of cardio

running, biking, swimming

what are the health benifits of cardio

what are the changes in body comp benifits of cardio

what are the psych benifits of cardio

what are the quality of life benifits of cardio

according to fitt, how often should you do cardio

3-5times a week, 2x/week for maintennce

according to fitt how intense should cardio be

60-85%, 2-4 on the RPE scale

according to fitt how long should you do cardio

20-60 minutes of continouos activity at an intensity level appropriate for you or 1-2 min of high intensity intervals for at least 10 minutes

what is muscular conditioning

Muscle conditioning activities can vary in type and effectiveness – here are a few common examples:

 Weight training program in a gym using machines and/or free weights.

 Group fitness muscle conditioning or toning class which will focus more on muscle endurance and use light weights and tubing etc.

 Manual labour such as digging, shovelling, lifting.  Contact sports such as football, hockey, rugby, and wrestling.

 Sport specific training like plyometrics, sprinting, jumping

what are the the three essential elements of fitness programs

cardio exercise, muscular conditioning excercises, flexibility training

what is muscular conditioning exercises

Muscle conditioning training involves training and fatiguing a specific muscle or group of muscles in a short period of time (less than 2-3 minutes) in an effort to improve muscular strength and endurance of the specific muscle trained. It involves performing exercises for the different body parts i.e. abs, legs, chest etc... Basically, exercising with greater resistance will produce more muscle power, strength and muscle mass while exercising using less resistance will produce more muscular endurance. Weight training, curl-ups, push-ups.

what is flexiblity training

stretching specific muscles in order to increase the length / flexibility of the muscles whereas muscle conditioning involves performing forced contractions of muscles in order to improve muscle strength and endurance of the specific muscles trained. Stretching exercises, yoga

what are the physical benefits of weight training

what are the disease prevention in weight training

what are the psych benifits of weight training