Cardiorespiratory training Flashcards
FITTE-VP principle
-determines training programs
Stands for
F- Frequency
I- Intensity
T- Time
T- Type
E- Enjoyment
V- Volume
P- Progression
What training frequency is appropriate for older adults?
2 to 5 days per week
What intensity should older adults train at?
Older adults should train at 40 to 85% of the VO2 peak depending on fitness level
What length of time is appropriate for a training session for seniors?
working up to 30 to 60 minutes per session
What type of training modes are best for older adults?
recumbent bikes, aquatics, or treadmills and stair steppers with hand support.
What training volume is recommended for seniors?
Guidelines recommend 150 minutes or more of moderate intensity activity, or 75 minutes or more of vigorous intensity activity each week
Progression
refers to the systematic development of exercise volume up to 300 minutes of moderate intensity activity or 100 minutes of vigorous intensity activity each week
A typical method for progressing exercise volume is to increase it by no more than _____% each week.
10%
Heart Rate Reserve (Karvonen formula)
Formula to measure target heart rate for exercise that takes into account resting heart rate and maximum heart rate: Target Heat Rate = [(HRmax – HRresting) *exercise intensity] + HRresting.
Ratings of perceived exertion (RPE)
A way to measure exercise intensity on a scale of 1 to 10, with 1 being the easiest and 10 being the hardest or most intense.
Talk test method
A way to measure exercise intensity based on ease of talking during a steady state exercise session.
Ventilatory threshold 1 (VT1)
The point of exercise intensity measured via the talk test where the client has difficulty talking.
-As exercise intensity increases, there will be a point where the client has difficulty talking continuously for 20 seconds
Ventilatory threshold 2 (VT2)
The point of exercise intensity measured via the talk test where the client is unable to talk.
-the highest intensity a client can exercise at and maintain steady state
Exercise professionals should also identify the client’s heart rate midway between VT1 and VT2, which is termed ___________
midpoint
Heart rate training
A way to measure exercise intensity based on percentages of maximum heart rate or estimated maximum heart rate.
Tanaka Formula
Formula to estimate maximum heart rate: HRmax = 208 – (0.7 x age).
beta blockers such as _____________ are often prescribed to lower blood pressure by reducing heart rate and decreasing the force of each heartbeat.
Propranolol
Commonly, training takes place at intensities between ____ and ____% of heart rate reserve and typically involves a combination of steady state and interval training.
60 and 80%
Effects of increased heart and respiratory rate
Increases cardiorespiratory system’s capacity to perform work
Increases blood flow to muscles
Increases the oxygen exchange capacity
Effects of increased tissue temperature
Increases rate of muscle contraction
Increases metabolic rate
Increases soft tissue extensibility
How long should a warm-up last?
5 to 10 minutes
Benefits of a Cool-Down
-Reduce heart and breathing rates.
-Gradually cool body temperature.
-Return muscles to their optimal resting lengths.
-Prevent pooling of blood in the lower extremities.
-Restore physiologic systems close to baseline.
Stage 1 training
helps improve cardiorespiratory fitness levels in healthy sedentary clients who are beginning a cardiorespiratory training program
In which stage should older adults should start slowly and gradually work up to 30 to 60 minutes of continuous exercise at a Zone 1 training intensity?
Stage 1
