Understanding Common Aerobic Terms Part 3
Naples Sports Medicine
Specificity of training refers to the fact that the effects of training are specific to the manner in which the training is conducted and the activity employed as a training stimulus. In other words, you get what you train for .
Aerobic over-training refers to the fact that more is NOT automatically better when it comes to exercise. In some instances, you can, in fact, train too much. Excess training can lead to staleness, illness, or injury.
Exercise intensity refers to how hard you are exercising. Aerobic intensity is critical for many reasons. It determines the energy requirements of the exercise, the energy fuel or source to be used, the amount of oxygen consumed, and the calories expended.
A MET is a unit of measurement that refers to the relative energy demands of an activity in comparison to your energy demands in a resting state. A MET is a multiple of your resting metabolic rate, If you exercise at a 6- MET level, you are exercising at a rate that is six times your resting state. A MET assumed to be equal to 3.5 milliliters of oxygen per kilogram of body weight per minute.
A watt is a measure of power (work performed per unit of time ) involving a known force, distance and time frame. Cardiorespiratory response is monitored in association with power outputs to determine aerobic fitness. One watt equals 6.12 kgs per minute.
Relative work intensity refers to the fact that work (exercise) is rated by the ratio of the energy required for the work to your resting (or basal) requiremend for the work to you resting (or basal ) requirement. Moderate work is defined as that which elicits an oxygen requirement up to three times the resting requirement (3 METs). Hard work is categorized as that requiring three to eight times the resting metabolic rate (3 to 8 METs). Heavy work is considered to be any exercise at a 9-MET level or greater.
Exercise duration refers to haw long you exercise. Exercise duration can be recommended using several parameters ( time, distance or calories are the most commonly used ). Exercise duration and exercise intensity are integrally interrelated.
Exercise frequency refers to how often you exercise. Within limits, the more aerobically fit you are, the more often you need to work out to improve your level of aerobic fitness. As a general rule, individuals who are not very aerobically fit can achieve improvement by aerobically exercising a minimum of two or three times per week. Individuals on the high end of the range of aerobic fitness, on the others hand, may have to exercise as a many as six times per week to achieve their aerobic fitness goals.
Aerobic exercise prescription refers to the fact that the fundamental precept for achieving optimal aerobic improvement involves identifying the right amount of aerobic exercise necessary. Relative to your physiological capabilities, you need to develop the aerobic exercise recipe (proper mixture of intensity duration and frequency ) that is appropriate for you unique needs. When you or your clients are working out, the success that you achieve (or the success that your clients achieve ) is dependent in large part on your working knowledge of the principles, practices, and programs attendant to developing whatever fitness component you are addressing. The more you understand this information, the better prepared you are to implement it into your workout regimen or your clients’ regimen. In the aerobic arena, the situation is the same. Insight equal knowledge, and when knowledge is combined with your personal commitment to excellence the end result is success in your training goals.
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