KINE/PE 454L/50 & 51 -- Cardivascular Endurance

KINE/PE 454L sec. 50 & 51 (1.0 Unit)
Cal State LA, Continuing Education and AAF/CIF
Fundamentals of Coaching Soccer Joint Graduate Credit Project
INSTRUCTOR: Daniel Frankl, Ph.D., Associate Professor
Health & Skill-Related Fitness
Soccer Endurance
If one were to engage in only one type of training, then exercise that develops cardiovascular or circulorespiratory endurance would be the best choice. Activities such as walking, swimming or distance running, or team sports such as soccer, team handball or lacrosse, involve the large muscle groups of the body in continuous, submaximal contraction, and thus constitute an effective exercise mode for the buildup and maintenance of aerobic fitness. Team handball and cross country running are excellent activities for either pre-season buildup, or off-season maintenance of soccer fitness. Interval training and endurance running are excellent modes of exercise for the consolidation of a powerful combination of aerobic and anaerobic game related fitness.
The Intensity of Training
Of the three interrelated training factors (frequency, intensity, and duration), intensity is the most critical to improvement of cardiovascular endurance. Intensity of training can be expressed (1) as expended energy in calories or joules units, (2) percentage of max VO2, (3) as a specific heart rate (HR) or some percentage of one's maximal HR, (4) in terms of multiples of resting metabolic rate (METs) required to accomplish a certain task. Exercise HR is the most practical means of assessing and understanding the intensity of training. The equivalent of about 50% to 55% of max VO2, or about 60-70% of the max. exercise HR generally represents 18-25 year olds' threshold intensity for training improvement.

According to The American College of Sports Medicine, cardiovascular endurance may improve by the use of an exercise program that includes at least three 20 to 30 min. weekly sessions of sufficient strenuousness to burn about 240-360 Kcal. This may be achieved, for example, by an individual who weighs 170 lbs and swims fast crawl for 20-30 min., or by someone who weighs 145 lbs and runs cross-country at an 8 min/mile pace for 16-24 min. (thus covering a distance of 2-3 miles). As the level of aerobic capacity increases so does the level of the threshold intensity for training improvement. Therefore, for further buildup of soccer endurance both pace and distance of training would have to be increased.

  1. Predicted maximum HR = 220- age (use actual HR if known)

  2. Establish the average resting HR by taking three one minute
    Resting HR counts on three different days (first thing before getting out of bed).

  3. HR Reserve = Predicted Max. HR minus resting HR.

  4. Establish desired intensity (50 - 85% of HR reserve).

  5. Multiply the Reserve HR value by your desired intensity value
    (e.g., 0.65 or 65/100) and add your resting HR value.
Note: Periodic revision of target HR will become necessary as resting HR changes.
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Copyrightę 1996-98, Daniel Frankl, Ph.D.
questions and/or comments; thank you!

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