lab 3.2 principles of conditioning | Lab Reports Kinesiology

LAB 3.2 DEVELOPING AN EXERCISE PROGRAM FOR CARDIORESPIRATORY ENDURANCE 93

fah06822_ch03_057-094.indd 93 06/29/16 05:54 PM

LABORATORY ACTIVITIES

LAB 3.2 Developing an Exercise Program for

Cardiorespiratory Endurance

Name Section Date

1. Goals. List goals for your cardiorespiratory endurance exercise program. Your goals can be specific or general, short or long term. In the first

section, include specific, measurable goals that you can use to track the progress of your fitness program. These goals might be things like raising

your cardiorespiratory fitness rating from fair to good or swimming laps for 30 minutes without resting. In the second section, include long-term

and more qualitative goals, such as improving self-confidence and reducing your risk for chronic disease.

Specific Goals: Current Status Final Goals

_____________________________________________ _____________________________________________

Other goals: _____________________________________________________________________________________

_____________________________________________________________________________________

2. Type of Activities. Choose one or more endurance activities for your program. These can include any activity that uses large-muscle groups, can be

maintained continuously, and is rhythmic and aerobic in nature. Examples include walking, jogging, cycling, ebike cycling, group exercise such as

aerobic dance, rowing, rope skipping, stair-climbing, cross-country skiing, swimming, skating, and endurance game activities such as soccer and tennis.

Choose activities that are both convenient and enjoyable. Fill in the activity names on the program plan.

3. Frequency. On the program plan, fill in how often you plan to participate in each activity; the ACSM recommends participating in cardiorespiratory

endurance exercise three–five days per week.

Program Plan

Type of Activity

Frequency (check ✓)Intensity

(bpm or RPE) Time

(min)

M T W TH FSA SU

4. Intensity. Determine your exercise intensity using one of the following methods, and enter it on the program plan. Begin your program at a lower

intensity and slowly increase intensity as your fitness improves. Select a range of intensities for your program.

a. Target heart rate zone: Calculate target heart rate zone in beats per minute and then calculate the corresponding 15-second exercise count by

dividing the total count by 4. For example, the 15-second exercise counts corresponding to a target heart rate zone of 122–180 bpm would be

31–45 beats.

Maximum heart rate: 220-________________________________=________________________________ bpm

Maximum Heart Rate Method

65% training intensity=________________________________ bpm×0.65=________________________________ bpm

90% training intensity=________________________________ bpm×0.90=________________________________ bpm

Target heart rate zone=___________to___________bpm 15-secondcount=___________to___________

age (years)

maximum heart rate

Final PDF to printer

Shayne

Pruitt

run

min

mile

without

stoping

lose

weight

min

stair

master

breaks

improve

lung

strength

hour

bike

ride

improve

self

confidence

lake

walk

(full

loop)

120

160

Ihr-1

30hr

min

stationary

bike

130

170

min

stair

master

140-180

min

201

130

201

180

120

165

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L A B 3. 2 D E V E L O P I N G A N E X E R C I S E P R O G R A M F O R C A R D I O R E S P I R AT O R Y E N D U R A N C E 93

L A B O R A T O R Y A C T I V I T I E S

L AB 3. 2 Developing an Exercise Program for

Cardiorespiratory Endurance

Name Section Date

Goals. List goals for your cardiorespiratory endurance exercise program. Your goals can be specific or general, short or long term. In the first section, include specific, measurable goals that you can use to track the progress of your fitness program. These goals might be things like raising your cardiorespiratory fitness rating from fair to good or swimming laps for 30 minutes without resting. In the second section, include long-term and more qualitative goals, such as improving self-confidence and reducing your risk for chronic disease. Specific Goals: Current Status Final Goals _____________________________________________ _____________________________________________ _____________________________________________ _____________________________________________ _____________________________________________ _____________________________________________ Other goals: _____________________________________________________________________________________
Type of Activities. Choose one or more endurance activities for your program. These can include any activity that uses large-muscle groups, can be maintained continuously, and is rhythmic and aerobic in nature. Examples include walking, jogging, cycling, ebike cycling, group exercise such as aerobic dance, rowing, rope skipping, stair-climbing, cross-country skiing, swimming, skating, and endurance game activities such as soccer and tennis. Choose activities that are both convenient and enjoyable. Fill in the activity names on the program plan.
Frequency. On the program plan, fill in how often you plan to participate in each activity; the ACSM recommends participating in cardiorespiratory endurance exercise three–five days per week.

Program Plan

Type of Activity Frequency (check ✓) Intensity (bpm or RPE) Time (min) M T W TH F SA SU

Intensity. Determine your exercise intensity using one of the following methods, and enter it on the program plan. Begin your program at a lower intensity and slowly increase intensity as your fitness improves. Select a range of intensities for your program. a. Target heart rate zone: Calculate target heart rate zone in beats per minute and then calculate the corresponding 15-second exercise count by dividing the total count by 4. For example, the 15-second exercise counts corresponding to a target heart rate zone of 122–180 bpm would be 31–45 beats. Maximum heart rate: 220 - ________________________________ = ________________________________ bpm

Maximum Heart Rate Method

65% training intensity = ________________________________ bpm × 0.65 = ________________________________ bpm 90% training intensity = ________________________________ bpm × 0.90 = ________________________________ bpm Target heart rate zone = ___________ to ___________ bpm 15-second count = ___________ to ___________ age (years) maximum heart rate maximum heart rate

Shayne

Pruitt C 9 - 21 - 24

run a^12 min mile without^ stoping lose^ weight

30 min on stair master^ no breaks^ improve lung strength

I hour bike ride improve self confidence

lake (^) walk (full (^) loop) ~ v r 120 - (^160) Ihr-1: (^) 30hr (^30) min on (^) stationary bike W 130 - 170 30 min

stair master ~^ 140-180 30 min

201 130.^65

L A B O R A T O R Y A C T I V I T I E S 94 C H A P T E R 3 C A R D I O R E S P I R AT O R Y E N D U R A N C E

Heart Rate Reserve Method

Resting heart rate: _______________ bpm (taken after 10 minutes of complete rest) Heart rate reserve = _______________ bpm − _______________ bpm = _______________ bpm 50% training intensity = (_______________ bpm × 0.50) + _______________ bpm = _______________ bpm 85% training intensity = (_______________ bpm × 0.85) + _______________ bpm = _______________ bpm Target heart rate zone = _________ to _________ bpm 15-second count = _________ to _________ b. Ratings of perceived exertion (RPE): If you prefer, determine an RPE value that corresponds to your target heart rate range (see p. 71–72 and Figure 3.5).

Time (Duration). A total time of 20–60 minutes per exercise session is recommended; your duration of exercise will vary with intensity. For developing cardiorespiratory endurance, higher-intensity activities can be performed for a shorter duration; lower intensities require a longer duration. Enter a duration (or a range of duration) on the program plan.
Monitoring Your Program. Complete a log like the one below to monitor your program and track your progress. Note the date on top, and fill in the intensity and time (duration) for each workout. If you prefer, you can also track other variables such as distance. For example, if your cardiorespiratory endurance program includes walking and swimming, you may want to track miles walked and yards swum in addition to the duration of each exercise session. maximum heart rate resting heart rate heart rate reserve resting heart rate heart rate reserve resting heart rate Activity/Date 1 Intensity Time Distance 2 Intensity Time Distance 3 Intensity Time Distance 4 Intensity Time Distance Goals: Original Status Current Status
Making Progress. Follow the guidelines in the chapter and in Table 3.5 and Figure 3.6 to slowly increase the amount of overload in your program. Continue keeping a log, and periodically evaluate your progress. Progress Checkup: Week _____ of program List each activity in your program and describe how satisfied you are with the activity and with your overall progress. List any problems you’ve encountered or any unexpected costs or benefits of your fitness program so far.

lab 3.2 principles of conditioning, Lab Reports of Kinesiology

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Partial preview of the text

Download lab 3.2 principles of conditioning and more Lab Reports Kinesiology in PDF only on Docsity!

L A B 3. 2 D E V E L O P I N G A N E X E R C I S E P R O G R A M F O R C A R D I O R E S P I R AT O R Y E N D U R A N C E 93

L A B O R A T O R Y A C T I V I T I E S

L AB 3. 2 Developing an Exercise Program for

Cardiorespiratory Endurance

Name Section Date

Program Plan

Maximum Heart Rate Method

Shayne

Pruitt C 9 - 21 - 24

run a^12 min mile without^ stoping lose^ weight

30 min on stair master^ no breaks^ improve lung strength

I hour bike ride improve self confidence

stair master ~^ 140-180 30 min

201 130.^65

Heart Rate Reserve Method