4a CR fitness

• warm up (5-10min) : reduce risk of injury and increase blood flow • Endurance : aerobic conditioning (20-60 min) • Cool down (5-10) : reduce risk of cardiorespiratory problems • Stretch (10 min) : reduce cramps and doms

F : 3-5 days / week I : moderate (3-6 met) , vigorous (>6) T : continous or intermittent cycling running etc T : 20-30 vig 30-60 mod V : 150-300 min/week, 5-10 k steps/ 1000kcal/week or ?500 met /week P : +- 10%

• large muscle groups • rhythmic • tprogress from type a to type b and c acts • supplement with type d acts

walking cycling indoors alow dancing aqua aerobics

• running • rowing • stair climbing • spinning

• swimming • rope skipping • aerobic dancing • nordic skiing

• handball 2, hiking • downhill skiing • basketball

Intial conditioning improvement maintenance

1-6 weeks mod in tensity (3-6 met/ 50-60% HRR) 3-5 x week 20-30 min / day

vig act = > 6 met 3-5 x week 20-30 min/day

decrease frequency to 3 maintain intensity maintain or incr duration include type d acts

duration, frequency and then intensity

• deteriorating vision • neuromuscular challenges (balance) • musculoskeletal challenge s(weakness/ fatigue)

• Improvement of CR fitness is a result of overload • Greatest improvement in first 6 to 8 weeks • Overload comes from adjustments in duration, frequency and lastly, intensity • Extent of improvement is on individual basis • Must continually overload the CR system • The lowest starting point equals the highest gain • Common gains in VO2max range from 5% to 20%

continuous : maintain a high HR discontinuous : achieve a greater intensity and total caloric expenditure

• spinning • interval training • circuit resistance training

• meet goals and interests • consider clients demographic profile (age, gender, fitness level etc) • evaluate risk factors such a cad and then determine goal • evaluate lifestyle • GXT and interpret before CR program • reassess after +- 6 weeks to measure progress • use measured vo2 max/mets • ftermine if initial conditioning is needed • determine intensity target range • determine HR that match exercise intensity • progress by increasing duration, frequency and then intensity

• Encouranges adheremce to safe , effective program • high levels of enjoyment • increased understanding of how their body responds to exercise • client has some sense of control in program • increased incorporation of exercise and PA into lifestyle