Cardiorespiratory Fitness (CRF) Flashcards
Elements of CRF?
- Warmup
- Endurance Conditioning
- cool down
- stretching
Points of warmup how long? Intensity? what are we increasing decrease chance of
5-10 mins low to moderate intensity increase blood flow increase core temp decrease chance of injury reduce chance of cardiac arrhythmias
Endurance conditioning
Follow FITT-VP principle
20-60 min per session
-depends on intensity
min
cool down
what does it follow?
heart rate and blood pressure are returning to ?
immediatly follows endurance conditioning
low intensity
5-10 mins
HR and BP return to pre exercise levels
stretching
Time?
what are you targeting?
5-10 mins
target major muscle groups
may reduce soreness and cramping
Mode (what kind of activities)
Intensity
Frequency and Duration
FOR Improved health
mode: endurance type activities
intensity: at leas moderate intensity
frequency and duration: target 150 to 300 min/week, duration depends on intensity and modality
Mode, Intensity and frequency and Duration for improved health and CRF Fitness
F: 5 days a week MIPA, or 3/wk VIPA
I:
MIPA:(3-6 MET; 40%-60% Vo2R)
VIPA:(>6 MEt, 60-80% VO2R)
Type(mode)
Aerobic, large muscle groups
Little skill Required
Rhymthmic action
Time (duration)
>=150 min/wk MIPA,
20-60 min/wk VIPA
Volume : about 1000 kcal/wk
Progression: Increase per client ability to adapt
Type A, B, C, D (Modes o exercise)
ANA, V, skill, can improve
A: Minimal skill and fitness level required
B: Vigorous, minimal skill but average fitness level required
C: requrie skill and average fitness level
D: Recreational activities, may improve fitness
what are some considerations when selecting modes?
Can intensity be progressed easy?
Does mode exceed client exercise capacity?
does mode present physiological problem for client?
is mode convient and accessible
is mode one that client likes?
Setting intensity what does ACSM Recommend?
using VO2 Reserve (%VO2R)
Vo2R= Vo2max-VO2 rest(can substitute METs instead)
Vo2rest=3.5 ml/kg/min or 1 MET
VO2R= HRR(HR reserve; HRmax-HRrest)
Setting inital exercise intensity for adult with poor CRF levels are …
30-59% VO2R of HRR
To improve CRF
55-80% VO2R or HRR
Setting inital exercise intensity for adult with healthy CRF levels are …
40 to<90% Vo2R or HRR
Setting Exercise Intensity steps with target VO2R
- , Identify the target MET zone (target Vo2R zone)
2. %Vo2R= [target % x Vo2max-Vo2Rest)]
Setting Exercise Intensity steps with target HRR method
Heart Rate Reserve Method (Karvonen method)
HRR= HRmax-HRrest
%HRR=[Target % x(HRR)
Setting Exercise Intensity steps with target RPE method
Rating of perceived exertion
RPE is subjective: clients perception only
Setting Exercise intensities can be done using
target HRR method
target Vo2R method
target RPE method (subjective, clients perception only
How can we monitor intensity?
HR
RPE
Talk Test
Counting Talk Test
Volume of exercise =
frequency x intensity x duration
ACSM recommends 500-1000 MET . min. week
Stages of Progression
Initial Conditioning
Improvement
Maintenance
initial conditioning
length and goal?
1-6 weeks
Goal: 55-60% HRR for 30 continuous mins
Improvement
length, progress, and goals
4-6 months
progress to 5 days a week
goal: sustain MVPA 20-60 mins per session
Maintenance
continues after? goal?
after improvement stage
maintain fitness level and weekly caloric expenditure
Some aerobic training methods and modes
continuous
discontinuous
circuit resistance training
