Question

Running Conditioning Knowledge Check

1. Find the max HR for a 29-year-old recreational runner. Then find their HR at zones 3 and 4, and ACSM’s recommendation for moderate and vigorous intensity.

Intensity	Heart Rate (bpm)
Max HR:
Zone 3:
Zone 4:
Moderate:
Vigorous:

2. Uncle Jake Peralta is just getting into running. He uses his thumb to measure his heart rate, and he seems to swing his arms across his chest consistently and complains he’s rotating his upper body too much. He also asks what he can do to progress his total weekly mileage. So far, he’s just been adding 5 miles to his mileage every week. What is he doing incorrectly with his technique, and what adjustments can be made? How can he properly increase his mileage?
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3. Aunt Gina Linetti has been recreationally running for a couple of months. However, she hasn’t changed her foot strike, always landing on the heel, and started complaining about shin splints. She warms up with shuttle runs, which leaves her out of breath before her actual workout. She mentions that during her workouts, she’ll sprint at her max for 30 seconds, and rest for 30 seconds, for a total five intervals. Recently, she’s been frustrated, wondering why her performance isn’t progressing. What is she doing incorrectly with her technique, and what adjustments can be made? How can the RAMP protocol be applied for her warm-ups? How can her work/rest ratio be modified to ensure optimal adaptations?

Answer 1

1. Max is recreational runner; aged 29 year old, his maximum heart rate is calculated by subtracting his age from 220

Maximum heart rate is 220-29 =191 maximum heart rate

Heart rate at zone 3 70-80 percent of maximum heart rate and heart rate at zone 4 is 80 – 90 percent of maximum heart rate

First calculate resting heart rate that is 72 beats /minute for an average adult

Calculate heart reserve is calculated from 191-72 that is 119

Calculate heart rate for moderate exercise that is 50% to 70% of maximum heart rate

        Multiply heart rate reserve with 0.5(50%) to get 59.5. then it is added with resting heart rate

     72+59.5=131.5

Thereafter multiply heart rate reserve by0 .7 (70%) to get 83.3, it is added with resting heart rate

72+83.3=155.3

Target heart rate for moderate exercise from 131.5 to 155.3

Then multiply heart rate reserve by0 .7 (70%) to get 83.3, it is added with resting heart rate

72+83.3=155.3

Thereafter multiply heart rate reserve by.85 to get 101.15. Then it is added with resting heart rate

72+101.15=173.15

Target heart rate for exercise is from 155.3 to 173.15 beats per minute

2. Jake peralta is just getting into running means he is a beginner in the running. He has to continue running until his body adjusted with running. He can run 1- 4 miles for 3 days in a week and this running exercise to be continued up to 3-4 weeks. Then only his body adjusted with exercise. after that add 2 miles to existing miles and continue for 3weeks and add another miles. Arm swing is better to conserve energy while energy. There is improper arm swing causes shoulder discomfort. Proper swing method for running holding the arms at 90 degrees, when one leg move forward opposite arm is to be swinged forward and maintaining the opposite and opposite legs in a synchernized manner, lower the shoulder and use shoulder for swing and loose the hands and pushing elbow back. He is educated to avoid swinging across the body. Hands should be crossed over the hip.

3. She may be running in the hard surfaces and depends on heel striking. In a heel strike, she can be educated use of anterior tibialis muscle and   dorsiflexion than completely keep on entire foot and another reason keeping the leg more forward in every step causes shin pain. She may have shorter calf muscles. because it is not possible for using ankle for upward dorsiflexion. she has to avoid long forwarding keeping legs, using shorter pace are benefit. she has been continuously using calf muscel by shuttling and running. more rest is needed for getting more energy

RAMP raise her core temperature by doing exercise for 5-10, then she can use lumbo pelvic muscles, core muscles, postural back muscles, then mobilize her joint by exercise, then only she can use her running muscles

Her work rest to be modified work out/ rest 30 : 2 minutes of rest. it allow her to settle her breath and herat rate. this can be done by step by step. first she has to use simple exercise for 5-10 minutes. and then educate her to do first sprint 30 percent maximum intensity. then relax for 2 minutes and next sprint for 60 percent maximum intensity and then relax for 2 minues.