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3、5*70)/200=6 / (ACSM, 2000), 150-400,oB, _L1000. w2000. L1000. 6METs6. t167. L, t42. L, t33.,f,tWY METs METs 5.8 4-9+ W 6.5 4-9+ 12 min/mile 8.7 8 min/mile 12.5,uMt,uMtw, r,g, cr. A A A SA,A,pwc, pcmc. Kp. _rwmc, comP. rpc. ()c.,A,_rg10-15. . msL. wmg, mrgL. r, g, rg, rg, .,A, c. SMART Specific , wm.
4、 Measurable y. Achievable _. Reasonable . Time-table rg.,A,Ss傀. M. rtWh. mrgm. wmrgm.,A,_g, um, Bm. mrg犺, . mrg.,SA,_s. _M, d. , Sw. u, H. , , .,g _A,L rg % FC () repeats 1 12 60 2 1() 6 2 14 60 2 1 7 3 16 60 2 1 8 4 18 60-70 2 1 9 5 20 60-70 2 1 10 * FC: w repetitions:,g cSA,L rg % FC () repeats 6-
5、9 21 70-80 3 1() 7 10-13 24 70-80 3 1 8 14-16 24 70-80 4 1 6 17-19 28 70-80 4 1 7 20-23 30 70-80 5 1 6 24-27 30 70-80 Bm 28L 45-60 70-80 Bm SA,Components of an Exercise Session ,3 components of exercise session. Warm-up, conditioning stimulus, and cool-down. , , Warm-up and cool down activities are
6、similar to conditioning, at 50% intensity. 5-15 min for warm-up and cool-down. 20-60 min for aerobic, muscle conditioning., _A,L 1-2 3-4 Frequency 3 3 warm up 5 5 10 13 cool down 5 5 Total time() 20 23 % MHR 55 55, A,L 5-6 7-8 9-10 11-12 13-14 15-16 Frequency 3 3 3 3 4 4 warm up 5 6 6 7 7 8 15 15 20 20 23 25 cool down 5 6 6 7 7 7 rg() 25 27 32 34 37 40 % MHR 60 60 65 65 70 70, A,L 17-18 19-20 Frequency 4 4 warm up 8 8 28 30 cool down 7 7 rg() 43 45 % MHR 70 70, SA,L 20L Frequency 5 warm up 8 35 cool down 7 rg() 50 % MHR 75, ,q, , , om, . OL, , LO, MR FIT , Kh.,g,T, T. BT. L,
