Question

b) Draw up one COMPLETE work-out for this client targeting Cardio exercise in the Conditioning period. Be sure to include …ITT of the FITT Principle.

Answer 1

• Cardio or cardiovascular exercise is any activity that increases the heart rate and blood supply to the body. It is the best way to burn off calories and helps in fat loss. Types of cardio exercises -
• Low intensity, long duration - walking, jogging, cycling
• Medium intensity, medium duration- brisk walking, swimming, tennis
• High intensity, short duration- running , biking
• Aerobic Interval Training- 3-minute fast run followed by 1 minute of a slow walk, repeated four times.
• Anaerobic Interval Training- sprinting for 30 seconds, followed by walking, running again and walking again,
• Fartlek Training, or speed play- intervals of fast running merged with intervals of slow running
• Circuit Training- working out various muscle groups very quickly with little or no rest.

1. FIIT principle is focuses on monitoring the exercise programme. It has 4 major components
2. 1 frequency- how often you exercise
3. 2 intensity - how hard you exercise
4. 3 time - how long you exercise
5. 4 - type - what type of exercise you do

• Now as the client aim for cardio exercises in conditioning period i.e. activities that you can incorporate into your workout schedule. These types of activities should be mixed in with a resistance program. These conditioning workouts will help build cardiovascular health, endurance, stamina, and speed recovery. 30 seconds of each-
• jumping jacks ,  wall sit ups , push ups, churches, chair step up, squats, triceps dips, planks, side plank, one arm push up, lunges, rotation push up.....