8: Cardiorespiratory Fitness and Weight Loss

Question 1

Improving Cardiorespiratory Fitness:
FITT-VP Principles (Type (mode))

Answer 1

 Rhythmic, aerobic exercise/physical activity of at least moderate intensity, involving large muscle groups, and requiring little skill or fitness is recommended for all adults to improve health/fitness.

 Activities, exercise, sports requiring higher levels of fitness (e.g. vigorous intensity) are recommended only for individuals who are physically active and/or at least average physical physical fitness

 Activities, exercise, sports requiring skill to perform are recommended only for individuals possessing adequate skill and/or at least average physical fitness

Question 2

Type Of Exercise/PA Depends on:

Answer 2

 Level of fitness, activity, skill
 Behavioural/psychological factors:
 Motivation
 Barriers to activity (e.g. time demands)
 Likes and dislikes
 Self-efficacy (confidence)

 Enhance adherence to the exercise/PA
programme

Question 3

 To achieve and maintain health/fitness
benefits:

Answer 3

 Moderate-intensity exercise/PA at least 5 days per week
 Vigorous-intensity exercise/PA at least 3 days per week
 Combination of moderate and vigorous exercise/PA 3 to 5 days per week

Question 4

Intensity Of Exercise/PA

Answer 4

 The intensity required to improve fitness depends on the individual’s current fitness level and other factors (e.g. age, health status, current activity level).
 Moderate intensity activities requiring minimal skill (and fitness) are recommended for all healthy adults
 Sedentary/minimal physical activity/sporadic physical activity and/or poor to fair fitness level (i.e. deconditioned)
 Light to moderate intensity may be appropriate for individuals who are deconditioned
 Vigorous intensity activities requiring minimal skill to perform are recommended for healthy adults who are physically active and/or at least average physical fitness

Question 5

Methods to Calculate Exercise/PA
Intensity

Answer 5

 HRmax directly measured via maximal exercise test, estimated via submaximal test or an equation (220-age)
 VO2max directly measured via maximal test with expired gas analysis or estimated using HR, time etc from maximal/submaximal tests

Question 6

 More accurate equation to Estimate Maximal HR (HRmax)

Answer 6

 HRmax = 208 – (0.7 x age)

Question 7

Methods to Calculate Exercise/PA
Intensity

Answer 7

 Calculate your target HR range (lower and
upper limits)
 Moderate
 Vigorous

Question 8

Time (Duration) Of Exercise/PA

Answer 8

 Moderate intensity: at least 150 minutes per week (e.g. 30 mins on 5 days per week)
 Vigorous intensity: at least 75 minutes per week (e.g. 25 mins on 3 days per week)
 Moderate and vigorous: At least 20 to 30 min on 3 to 5 days per week
 Can be continuous or accumulated over the day (e.g. 10 minute bouts)
 Higher volumes of activity (e.g. >150 minutes per week) are associated with additional health and fitness benefits.

Question 9

 Weight loss/maintenance of weight loss (PA)

Answer 9

 progress to 250-300 minutes/week of moderate intensity exercise/PA (e.g. 45 to 60 mins most days per week)
 Resistance exercise (see previous lecture) and reduce calorie intake

Question 10

Progression of PA Depends on many factors:

Answer 10

 Current fitness and activity level
 Physical ability, health status
 Response to training
 Exercise programme goals
 Behavioural/psychological factors (e.g.
barriers to activity, motivation, self-
efficacy etc)

Question 11

Progression of PA tactic

Answer 11

 Initial phase (First 4-6 weeks of a programme)
 Increase duration of each session by 5 to 10 minutes every 1 to 2 weeks
 Next, increase frequency
 Lastly, increase intensity
 After initial phase, the frequency, intensity, time should be gradually adjusted upwards over the next 4 to 8 months (or longer for older adults/deconditioned adults) to meet the PA guidelines– gradual progression avoids injury and improve adherence.