CardioRespirator

y
Endurance
P.E. 111 Fitness Exercises
 Objectives:

1. Determine lower and higher end target

heart rates (THR)
2. Follow safety precautions in the
execution of exercises
3. Apply exercise prescription by ACSM
ASCM Cardiorespiratory
Training Guidelines
 ACSM Cardiorespiratory
Training Guidelines
● Accumulate 30 minutes or more of moderate-
intensity physical activity on most days of the
week (intermittent activities have some health
benefits as continuous activities)
● Frequency: 3-5 days a week
● Intensity:
○ 50-85% of MHR (max heart rate)
○ 60-80% of HRR (heart rate reserve)
 ACSM Cardiorespiratory
Training Guidelines
● Time: 20-60 or more minutes per session,
continuous or intermittent activity
● Type: Aerobic (run, brisk walk, dance, swim)
● Enjoyment: preferably enjoyable aerobic
activities
● 3 stages of Cardiorespiratory training: Initial,
Improvement, Maintenance
 ACSM Cardiorespiratory
Training Guidelines
● Progression of both intensity and duration in a
single session is NOT recommended.
○ Increase the the duration first before
increasing the intensity.
○ If you can complete an exercise session at
the upper level of frequency and duration
for 2 weeks w/o signs of excessive fatigue,
progress to the next level.
 ACSM Cardiorespiratory
Training Guidelines
● The 3 basic components to any exercise
conditioning session are warm-up,
conditioning stimulus, and cool-down
● Warm-up and cool-down performed at
approximately 50% of stimulus intensity (hold
conversation w/o much difficulty)
● Warm-up and cool-down may take 5-15
minutes, depending on age and fitness level.
 ACSM Cardiorespiratory
Training Guidelines
● If training is discontinued, gains in fitness
regress by approximately 50% within 4-12
weeks.
● For weight management, frequent, enjoyable
exercise periods of low to moderate intensity
and relatively long duration will result in the
largest weekly caloric expenditures
● Stay within your heart rate range. Monitor
manually (carotid, radial)
Cardiovascular Exercise Prescription

Age: 40 years old

40 180

70

180 70 110
Cardiovascular Exercise Prescription

110 70 136

110 70 147

110 70 163.5

147 bpm 163.5 bpm

Cardiovascular Exercise Prescription
Training Progression
Initial Stage Heart Rate
Exercise Exercise Heart Rate
Exercise (after cool- Reserve
Frequency Duration
(3 Sessions/wk.) Intensity (15-20 min.)
down) (bpm one minute
(40-50% TI) after cool-down)
Week 1

Tiktok
Monday, Nov.
dancing 114-125 bpm 20 min. 122 bpm 90 bpm
13, 2023

Zumba
Day 2
Dancing

Walking and Day 3

Jogging
Target Heart Rate
 THANKS!
Do you have any questions?
cpison@usep.edu.ph
FB Account: Catherine Ison
University of Southeastern Philippines

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