aerobic training and modalities by greg weich 3/20/08

Aerobic Training and Modalities

ByGreg Weich

3/20/08

Table of ContentsTable of Contents

Click word to go to that section!Click word to go to that section! TermsTerms Training AdaptationsTraining Adaptations and Effectsand Effects ModesModes

WalkingWalking RunningRunning CyclingCycling SwimmingSwimming

ProgrammingProgramming

TERMSTERMS

AerobicAerobic AnaerobicAnaerobic ATPATP Oxygen ConsumptionOxygen Consumption VO2max-click to learn more!VO2max-click to learn more!

TERMS, cont.TERMS, cont.

OverloadOverload SpecificitySpecificity FrequencyFrequency IntensityIntensity TimeTime ModeMode RPERPE Go to MenuGo to Menu

EFFECTS of TrainingEFFECTS of Training

Health-related Health-related Lower obesity and CV disease ratesLower obesity and CV disease rates Musculoskeletal healthMusculoskeletal health MentalMental

Skill-relatedSkill-related

Go to MenuGo to Menu

MODES of AEROBIC MODES of AEROBIC TRAININGTRAINING

WalkingWalking RunningRunning CyclingCycling SwimmingSwimming


WALKING-EquipmentWALKING-Equipment

Footwear-Stability, Cushioning, and Footwear-Stability, Cushioning, and Comfort are main factorsComfort are main factors

Pedometers-rehabilitation Pedometers-rehabilitation Heart Rate Monitors (HRM)Heart Rate Monitors (HRM) Moisture-managing clothing is a Moisture-managing clothing is a

luxury, weather-appropriate is luxury, weather-appropriate is necessity! necessity!

WALKING-populationsWALKING-populations

Previously sedentary-progress to Previously sedentary-progress to other activities?other activities?

AgedAged Rehabilitation-both cardiac and injuryRehabilitation-both cardiac and injury Go to MenuGo to Menu

RUNNING-EquipmentRUNNING-Equipment

Footwear-This is the most important piece of equipment for Footwear-This is the most important piece of equipment for runners. Stability, cushioning, and fit are crucial for running runners. Stability, cushioning, and fit are crucial for running enjoyment.enjoyment.

Clothing-Weather-appropriate and moisture-managingClothing-Weather-appropriate and moisture-managing HRM’s HRM’s

RUNNING-populationsRUNNING-populations

With doctor’s permission and smart plan, anyone can run!With doctor’s permission and smart plan, anyone can run! Par-Q should be assessment before starting programPar-Q should be assessment before starting program Individuals who used walking as progressionIndividuals who used walking as progression Go to MenuGo to Menu

Cycling-EquipmentCycling-Equipment

Bike-Road Bike or Mountain BikeBike-Road Bike or Mountain Bike Clothing-Shorts, shoes for clipless Clothing-Shorts, shoes for clipless

pedals, weather-appropriatepedals, weather-appropriate HRM’s with rpm gaugeHRM’s with rpm gauge HelmetHelmet

CYCLING-populationsCYCLING-populations

Anyone who knows how to ride a bike Anyone who knows how to ride a bike can be a cyclist.can be a cyclist.

Low-impact sports like cycling and Low-impact sports like cycling and swimming can be effective for many swimming can be effective for many populations.populations.


SWIMMING-EquipmentSWIMMING-Equipment

Facility access-finding a pool makes Facility access-finding a pool makes swimming the least practical and swimming the least practical and most time-consuming aerobic modemost time-consuming aerobic mode

Clothing, swim cap, goggles, fins (if Clothing, swim cap, goggles, fins (if necessary)necessary)

HRM’s can also be used in waterHRM’s can also be used in water

SWIMMING-Safety and SWIMMING-Safety and strokesstrokes

Swimming provides special Swimming provides special prerequisite knowledge about safety prerequisite knowledge about safety and different strokesand different strokes

Taking a swimming class and CPR Taking a swimming class and CPR class can be helpful if wanting to class can be helpful if wanting to become a swimmer become a swimmer

SWIMMING-populationsSWIMMING-populations

Swimming is a great activity for Swimming is a great activity for many populations. An advantage of many populations. An advantage of swimming as an aerobic mode is that swimming as an aerobic mode is that it is low-impact.it is low-impact.


PROGRAMMINGPROGRAMMING

Choose appropriate mode or multiple Choose appropriate mode or multiple modes for population or individual. modes for population or individual. Base this on enjoyment and goal.Base this on enjoyment and goal.


Set a goal. This should be specific Set a goal. This should be specific and attainable.and attainable.

If goal is to become a better runner, If goal is to become a better runner, SPECIFICITY should be considered. SPECIFICITY should be considered. Run more!Run more!


Consider:Consider: Time this person has for exercise Time this person has for exercise

when choosing mode, facilities when choosing mode, facilities available, etc.available, etc.


Use F.I.T. Principle when prescribing Use F.I.T. Principle when prescribing exercise (Frequency, Intensity, Time)exercise (Frequency, Intensity, Time)

Consider Equipment available: use Consider Equipment available: use RPE if no HRM available, for exampleRPE if no HRM available, for example


Aerobic activity is enjoyable, Aerobic activity is enjoyable, and can change your life!and can change your life!

aerobic training and modalities by greg weich 3/20/08

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