Strive for Moderately Intense Cardio

Strive for Moderately Intense Cardio

Prior Learning

 

You found that, for beneficial effect, you should strive for moderately intense cardio 30

 

minutes a day, five days a week, or vigorously intense cardio 20 minutes a day, 3 days a

 

week. In conjunction with the exercise, an exercise sequence should be considered to

 

minimize injury. You also found that you could measure the intensity of the exercise

 

by monitoring your heart rate and comparing it to your target HR zone.

 

Pretest

 

How confident are you that you can maintain a cardio-respiratory exercise? Rate your

 

confidence from 0 to 100, 0 being totally unconfident, and 100 being totally confident.

 

Activity

 

Singh, Bennett, and Deuster (1999) indicate that there are four basic components in all

 

physical fitness programs to include Frequency of exercise, Intensity of the exercise,

 

Time spent exercising, and the Type of activity (FITT). These four elements are

 

intended to be incorporated into your activities to foster an overall active lifestyle,

 

obtain the benefits of routine exercise, reduce health issues related to inactivity, and

 

reduce injury.

 

The FITT principle applied to cardio-respiratory training suggests a Frequency of 3-7

 

days per week, an Intensity of 60% to 90% of maximum heart rate (Max HR), an

 

exercise Time of 30-60 minutes per day within your target heart rate zone, and

 

exercise Type as continuous, low resistance, high repetition activities Singh, Bennett,

 

and Deuster (1999).

 

Consider the FITT Principle for cardio-respiratory training recognizing the parameters

 

for exercise referencing Peak Performance Through Nutrition and Exercise, Chapter 5

 

for additional information.

 

Follow-up

 

Explain the FITT Principle for cardio-respiratory training relative to your age the

 

Frequency, Intensity, Time, and Type of exercise.

 

How confident are you that you can maintain a cardio-respiratory exercise? Rate your

 

confidence from 0 to 100, 0 being totally unconfident, and 100 being totally confident.

 

Whole Task Objectives Follow-up

 

How might the FITT principle relate to your goals and objectives?

 

How might the FITT principle relate to your understanding of factors affecting your

 

personal development?

 

Toolbox FITT

 

7.6 Objective

 

Establish a goal and objectives for aerobic exercise.

 

Whole Task Objectives

 

Understand the concept of goals and objectives

 

Describe factors affecting your personal development.

 

Relevancy

 

So you have a sense of the structure for your cardio-respiratory exercise. But, just what

 

kind of exercises might be beneficial and how can a schedule be derived that meets

 

your lifestyle.

 

Everyone who has run knows that its most important value is in removing tension and allowing a release from whatever other cares the day may bring. –Jimmy Carter

 

Prior Learning

 

For beneficial effect, strive for moderately intense cardio 30 minutes a day, five days a

 

week, or vigorously intense cardio 20 minutes a day, 3 days a week. In conjunction

 

with the exercise, an exercise sequence should be considered to minimize injury. You

 

also found that you could measure the intensity of the exercise by monitoring your

 

heart rate and comparing it to your target HR zone.

 

Pretest

 

How confident are you that you can maintain a cardio-respiratory exercise? Rate your

 

confidence from 0 to 100, 0 being totally unconfident, and 100 being totally confident.

 

Activity

 

Singh, Bennett, and Deuster (1999) suggest you use the following outline as a basis for

 

selecting an exercise program.

 

o What are your goals — Are your interests health, fitness, or performance related?

 

o What do you enjoy — Do you prefer team or solitary activities?

 

o What are your time limits — How much time you can devote?

 

o What gear do you need — What is your budget?

 

Walking is the easiest, most common, low impact exercise, but its cardio-respiratory

 

usefulness occurs when the intensity is high enough to increase your heart rate to 60-

 

75% of your max HR.

 

When starting a running program, combine walking and jogging. Overtime, increase

 

the time spent jogging and decrease the time spent walking. But, increase mileage or

 

pace by only 10% per week. Your exercise intensity should be between 60%-75% of

 

your max HR.

 

Swimming is a good cross-training exercise for running and other high-impact

 

activities and a viable alternative for people with orthopedic problems or those who

 

are in rehabilitation. Note that swimming 1/4 mile, or 440 meters, is the energy

 

equivalent to jogging 1 mile.

 

If appropriate, develop a specialized program to meet your needs. Meet with a

 

physical therapist or other resource to identify an aerobic exercise.

 

Use Think-Aloud Pair Problem Solving (TAPPS) collaborative groups of two to design

 

an aerobic workout and indicate why the selection was made. Selection may include

 

walking, running, swimming, or other specialized program. Note that a specialized

 

program may require meeting with a counselor or physical therapist.

 

Follow-up

 

Complete a sample aerobic workout using Appendix F: Aerobic Exercise. Establish

 

data in your journal. What key issues emerged?

 

How confident are you that you can identify and maintain your cardio-respiratory

 

exercise? Rate your confidence from 0 to 100, 0 being totally unconfident, and 100

 

being totally confident.

 

Whole Task Objectives Follow-up

 

How might the concept of an aerobic workout relate to goals and objectives?

 

How might the concept of goal and objectives for aerobic exercise relate to your

 

understanding of factors affecting your personal development?

 

Toolbox Aerobic workout schedule

 

References

 

Guidelines for healthy adults under age 65 (n.d.) In. Retrieved Feb 8, 2009,

 

http://www.acsm.org/AM/Template.cfm?

 

Section=Home_Page&TEMPLATE=/CM/HTMLDisplay.cfm&CONTENTID=7764

 

Physical activity and public health guidelines frequently asked questions and fact

 

sheet (n.d.) In. Retrieved Feb 8, 2009,

 

http://www.acsm.org/AM/Template.cfm?

 

Section=Home_Page&Template=/CM/ContentDisplay.cfm&ContentID=7762

 

Singh, A., Bennett, T. L., Deuster, P. A. (1999). Peak performance through nutrition and

 

exercise. Dept of Military and Emergency Medicine Uniformed Services University of

 

the Health Sciences F. Edward Hebert School of Medicine.

 

http://www.acsm.org/AM/Template.cfm?Section=Home_Page&Template=/CM/ContentDisplay.cfm&ContentID=7762

http://www.acsm.org/AM/Template.cfm?Section=Home_Page&Template=/CM/ContentDisplay.cfm&ContentID=7762

http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=/CM/HTMLDisplay.cfm&CONTENTID=7764

http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=/CM/HTMLDisplay.cfm&CONTENTID=7764

8. Time Management

 

Q&A

 

Address any issues from prior session.

 

8.1 Objective

 

Describe the cycle of procrastination.

 

Whole Task Objectives

 

Understand the concept of goals and objectives

 

Describe factors affecting your personal development.

 

Relevancy

 

Wikipedia (2009) provides a practical definition of procrastination as a behavior which

 

is characterized by deferment of actions or tasks to a later time. For a behavior to be

 

classified as procrastination, it must be counterproductive, needless, and delaying

 

(Schraw, Wadkins, & Olafson, 2007.)

 

How soon ‘not now’ becomes ‘never’ –Martin Luther

 

Prior Learning

 

Recall that identifying how you are allocating your time and then performing an

 

optimizing process to better address your time needs can be an effective method for

 

reducing stress, improving time management, and setting and fulfilling classroom

 

goals.

 

Pretest

 

How confident are you that you are making efficient use of your time? Rate your

 

confidence from 0 to 100, 0 being totally unconfident, and 100 being totally confident.

 

Activity

 

The causes of procrastination may be related to issues of indecision, anxiety, low

 

sense of self-worth, a self-defeating mentality, and often result in lower academic

 

grades (Burka, 1983; Beswick, Rothblum, & Mann, 1988.) Procrastinators may have a

 

lower-than-normal level of conscientiousness, based on “dreams and wishes” of

 

perfection or achievement in contrast to a realistic appreciation of obligations and

 

potential (Strub, 1989.)

 

The procrastination cycle typically follows a circular model.

 

1. You begin the project thought process.

 

2. You consider all you need to do to achieve your result. You are perhaps

 

overwhelmed resulting in a delay to your start.

 

3. Tomorrow comes and conditions are still not ideal. Perhaps you find more

 

pending projects.

 

4. You become anxious and delay still more.

 

5. You berate yourself for your delays and disappointment starts to affect your

 

judgment.

 

6. You decide to take a small break that often lengthens into days.

 

7. You remember the project and its deadlines and you anxiously begin but hit a

 

major roadblock.

 

8. Anxiety increases and you find yourself back to step 1.

 

Several techniques for beating procrastination include:

 

o Identify yourself as a procrastinator.

 

o Convince yourself with positive thoughts rather than excuses for not starting.

 

o Do not overextend your commitments; consider your education as a “job.”

 

o Identify a study or work location.

 

o Develop a daily/weekly time plan for allocating study time.

 

o Create a time sensitive plan of goals and objectives for your project identifying

 

key objectives on a calendar.

 

o Perform more difficult tasks when you’re most alert.

 

o Create a reward for your completion.

 

Review the cycle of procrastination. Using Think-Aloud Pair Problem Solving (TAPPS)

 

collaborative groups of two will identify a technique that will beat procrastination.

 

Follow-up

 

Do you procrastinate? What triggers your cycle of procrastination?

 

Whole Task Objectives Follow-up

 

How might the issue of procrastination relate to goals and objectives?

 

How might procrastination affect your personal development?

 

Toolbox Procrastination beaters

 

8.2 Objective

 

Develop a plan containing a goal and objectives to manage time more efficiently so as

 

to reduce stress.

 

Whole Task Objectives

 

Understand the concept of goals and objectives

 

Describe factors affecting your personal development.

 

Relevancy

 

Effective time management is problematic for most people and it becomes more

 

complicated when one is balancing family of social obligations, education, and a job.

 

An excellent time proven exercise is to identify how you are currently allocating your

 

time and then perform an optimizing process to better address your activity and time

 

needs. The optimizing process results in a “calendar” or planner that allows you

 

identify daily routines as well as when special events impact your daily routines. By

 

identifying and compartmentalizing your routines and identifying important activity

 

dates you can establish boundaries that ultimately permit you to enjoy guilt-free

 

personal time without the stressful thought of “I should be doing …”

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