cardio prescription Flashcards
Interval training Sets reps intensity time W:R
Sets: 1 reps: 3-7 Intensity: 70-85% HRmax Time (work) Interval: (3-4, or distance interval (1000m) Work to rest: 1:1 or 1:1/2
Frequency
recommendation
Alternate days for recovery
Duration
Recommended
Improve
Poor conditioned recommendations
Recommended: 20-60 mins
Improve: 20-30 min moderate
Poor conditioned: 5-10 min 2*3 times a day
Initial stage Length of Intensity METs frequency session duration HR intensity
1-6 wks 3-6METs 3-5 d/wk 20 min progressing to 30 min 55-60% HRR for 20-30 min
Improvement stage Length frequency progression Avoid\_\_\_
4-8 mth
3-5 d/wk
Increase 5% every 6th sesh
Avoid boredom
Typical amount of progression
Average person
Inactive
Elite
Average person= 5-20% increase VO2max
Inactive=40%
Elite: 5%
Exercise Intensity classification Poor HHR HRmax RPE
30-45%HHR
57-67
<10
Exercise Intensity classification Fair HHR HRmax RPE
40-55%HHR
64-74
10-11
Exercise Intensity classification Average HHR HRmax RPE
55-70%HHR
74-84
12-13
Exercise Intensity classification Good HHR HRmax RPE
65-80%HHR
80-91
14-16
Exercise Intensity classification Excellent HHR HRmax RPE
70-90%HHR
84-96
17-18
Interval prescription
sets
1
Interval prescription
reps
3-7
Interval prescription
Intensity
70-85%
Interval prescription
Time work
3-4 min
1000m
interval prescription
W:R ratio
1:1 or 1:1/2
Interval prescription
overload
increase intensity length of work interval no. of work intervals decrease w:r ratio increase work intervals per exercise session
sequence is____ _____ compared to total work (volume)
less important
Frequency depends on (3)
caloric goals
health and fitness level
preference
time constraints
