Question

A. You are training a 20-year-old male who is a college football player with no previous injuries or negative health history. He wants to increase his aerobic

capacity. What mode, intensity, duration, frequency, and % HRR would you prescribe?

B. You have a new client who is 49 years old has MS but has been working out for most of her life. She wants to maintain her fitness level but knows that

progression is needed for her health. What mode, intensity, duration, frequency, and % HRR would you prescribe?

Answer 1

A. Training a male football player who having 20 years of age, to increase aerobic capacity. Aerobic exercise help to increase vital capacity of the lungs. In yonger stage we can do many types of aerobic exercises, it includes activities like brisk walking, swimming, running, cycling etc.

1. Jump rope

Jumping rope helps develop better body awareness, hand foot coordination and agility.

Duration and frequency: 40-45 minutes. Bigners should start with 30*3 sets. Duration and frequency can be increase according to our pratice.

2. Swimming

It can help you tone your muscle and build strength and endurance.

Duration and frequency: 30-45 minutes. 5 times a week.

3. Running

4.cycling

5. Cardiokickboxing

6. Zumpa

These all exercise help to increase lung capacity. Players it's better to pratice with the help of a physical therapist. Intensity duration and frequency should be equally progressed according to the time.

B. Aerobic exercise is very much helpful in old age people and people having MS. Multiple sclerosis is type of poly neurotic diseases. It may affect lung and descrease lung capacity. Breathing difficulty is a commen problem in people having MS.

Lite and simple type of aerobic exercise helps to increase breathing power. Air way clearance is very important for these type of patience.

Restricted lung exercises

Lite walking

Spirometer exercise

Breath and hold techniques

All exercise should be done in simple method. Never give heavy stress to the patience. Proper rest time should need after each exercise.