CR ENDURANCE: APPLICATION

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CR ENDURANCE APPLICATION

• PEP 201
• University of Idaho

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To improve VO2max and CR fitness, you must apply
the basic training principles

• FITT
• PRE
• Specificity
• Reversibility
• Warm-ups Cool-downs

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FITT provides a framework within which you can
apply the other principles

• F__________ of exercise
• I __________ of exercise
• T__________ of exercise
• T__________ of exercise or activity

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Since the TYPE of exercise can dictate the rest
of FIT, lets look at how it applies to CR
Endurance training first

• TYPES of Cardio exercise and activities
• Walking, jogging, and running
• Cycling
• Swimming
• Aerobics classes, such as step, dance,
  kickboxing, etc.
• ___________________
• ___________________

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Once you select a TYPE of exercise, progress to
the next step FREQUENCY

• Frequency of exercise per week will have a large
  impact on CR fitness development.
• Basic recommendations are __________________.
• Begin with _________________.
• Gradually work up to _______________________.
• For most people
• ____________________________________ to develop
  your CR Endurance.
• _________________________________________.

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After FREQUENCY, you need to look at INTENSITY

• Intensity is commonly measured with
• _______________________________
• You exercise within a zone based on a percentage
  of your __________________________.
• You exercise within a zone based on a percentage
  of your __________________________.
• Basic THR recommendations are ________________.
• _______________________________
• You exercise at an intensity that you ______ is
  appropriate.
• Basic RPE recommendations are ____________________
  ____.
• INTENSITY dictates whether youre training your
  AEROBIC or ANAEROBIC energy systems!

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Since INTENSITY is so important, lets examine
THR a little more

• Your THR Zone can be calculated with the MHR
  Method
• Estimate MHR by subtracting __________ from 220.
• Example
• Establish your THR Zone by multiplying _________
  __________________ percentages with your MHR.
• Example

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Since INTENSITY is so important, lets examine
THR a little more

• Or, your THR Zone can be calculated with the HRR
  Method
• Obtain your HRR by subtracting your ___________
  _________________from your age-predicted MHR.
• Example
• Multiply Lower- Higher-limit percentages with
  your HRR Add these to your _____________________
  __.
• Example

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Sometimes it is cumbersome to use THR, so the RPE
scale can be handy

• To use the RPE scale
• 1) Identify the level of exertion that
  corresponds with how you feel during exercise.
• 2) Obtain your HR and associate it to your RPE
  rating as a reference point.
• 3) Using your calculated THR Zone, determine
  where you should be on the RPE scale and use it
  as your guide.

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TIME is the last factor we must consider, so
here we go

• Time ____________________ is also crucial.
• Basic recommendations are __________________.
• Begin with _________________.
• Gradually work up to _____________________.
• For most people
• ______________________________ to improve your CR
  Endurance!
• ______________________________ if youre not
  ready for it!

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What kinds of factors do you think affect the
FITT components?

• Outside Factors
• _________________________________________.
• _________________________________________.
• _________________________________________.
• _________________________________________.
• _________________________________________.
• Internal Factors
• _________________________________________.
• _________________________________________.
• _________________________________________.

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In summary, basic FITT recommendations for
developing CR Endurance are

• Frequency _________________
• Intensity __________________
• Time ______________________
• Type ______________________
• These are SIMPLE GUIDELINES to build lifelong
  fitness for AVERAGE people Less than this can
  result in a loss of your CR Endurance!

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How can you use the FITT guidelines to progress
your own CR fitness?

• Week 1
• F _______________
• I _______________
• T _______________
• T _______________
• Week 2
• F _______________
• I _______________
• T _______________
• T _______________

• Week 3
• F _______________
• I _______________
• T _______________
• T _______________
• Week 4
• F _______________
• I _______________
• T _______________
• T _______________

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PERIODIZATION involves planned variations in
exercise to maximize improvement. Your FITT
progressions are an example of this

• There are several ways to apply periodization to
  your CR Endurance progression
• Overall training ___________________________.
• Start ________ and gradually _______________
  weekly volume.
• Training _________________.
• ______ overall intensity progressing to ________
  overall intensity.
• ____________ of exercise and activities.
• Start with ________ activities and progress to
  __________ activities.

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FITNESS
TIME
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FITNESS
TIME
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Here are some final tips to help you with your CR
Endurance training

• Always _______ yourself, then __________________!
• Plan your ____________________.
• Use an ________________ to monitor your progress.
• Dont try to do ________________________________!
• Incorporate ______________ into your training.
• _______________ high- and low-intensity sessions.
• Make sure youre getting enough _________!
• Others?