Cardiorespiratory Training: Programming and Progressions Flashcards
3 adaptations in type 1 (slow-twitch) muscle fibers
1) increased size of mitochondria in the cells
2) increased number of mitochondria in the cells
3) increased number of capillaries
main adaptation of type 2 (fast-twitch) muscle fibers
increased number of anaerobic enzymes so that anaerobic energy production is increased
the main reason cardiac output increases due to endurance training
larger stroke volume (amount of blood pumped per heart beat)
physiological reason for an increase in stroke volume
heart chamber enlargement resulting from cardiorespiratory training - greater amounts of chamber filling and emptying of the heart with each beat
the volume of blood in a ventricle at the end of the cardiac filling cycle (diastole)
end-diastolic volume
the percentage of the total volume of blood that is pumped out of the left ventricle of the heart during the systolic contraction of the heart
ejection fraction
where the cardiovascular system interfaces with the respiratory system
alveoli
spherical extensions of the respiratory bronchioles and the primary sites of gas exchange between the lungs and the blood
alveoli
amount of time before improvements in VO2 max plateau
six months
3 reasons for changes in ventilatory threshold (VT)
1) increased size of mitochondria in the cells
2) increased number of mitochondria in the cells
3) increased number of capillaries
T/F: To support cardiorespiratory adaptations, the capacity of the muscle to store additional glycogen increases the ability to mobilize and use fatty acids as a fuel source is also enhanced.
True
primary reasons why exercise duration is limited
1) availability of oxygen
2) availability of muscle glycogen
3) availability of blood glucose
T/F: Changes in ventilatory threshold (VT) mostly plateau after 6 months.
False
Can still improve after 6 months, albeit at a slower rate.
T/F: Interval training can bring about additional benefits beyond the aerobic benefits that include anaerobic adaptations that improve an individual’s lactate threshold.
True
typical amount of time for the warm-up phase of a training session
5-10 minutes
a cardiovascular phenomenon that represents a gradual increase in heart-rate response during a stead-state bout of exercise
cardiovascular drift
2 reasons for cardiovascular drift
1) small reductions in blood volume that occur during exercise due to fluid lost to sweat and fluid moving into the spaces between the cells (interstitial fluid), which results in a compensatory increase in heart rate to maintain cardiac output, offsetting the small decrease in stroke volume
2) increasing core temperature that directs greater quantities of blood to the skin to facilitate heat loss, consequently decreasing blood return to the heart and blood available for the exercising muscles
typical exercise-to-recovery ratios of aerobic-interval training
1:2 and 1:1
higher intensity intervals (15-30 seconds) may effectively recruit and stimulate these muscle fibers
type II
typical amount of time for the cool-down phase of a training session
5-10 minutes
purposes of the cool-down
1) prevent blood from pooling in the extremities (namely lower extremity) which would reduce blood flow back to vital organs and the heart
2) remove metabolic waste from the muscles
3) stretching component can improve flexibility
specific physical activity guidelines for adults (18-64)
1) 150 min/week of moderate-intensity or 75 min/week of vigorous-intensity (or a combination of both)
2) additional health benefits with greater amounts of activities
3) perform aerobic bouts that last at least 10 min, preferably spread throughout the week
4) participate in muscle-strengthening activities involving all major muscle groups at least 2 days/week
specific physical activity guidelines for children (6-17)
1) perform at least 60 min of moderate-to-vigorous physical activity every day
2) include vigorous-intensity activity at least 3 days/week
3) participate in muscle-strengthening and bone-strengthening activity a minimum of 3 days/week
weekly frequency recommendation for moderate-intensity aerobic exercise (40-60% VO2R or HRR)
minimum of 5 days/week
weekly frequency recommendation for vigorous-intensity aerobic exercise (>60% VO2R or HRR)
minimum of 3 days/week
weekly frequency recommendation for combination of moderate- and vigorous-intensity aerobic exercise
3-5 days/week
methods by which intensity of cardiorespiratory training can be measured and programmed
1) heart rate
2) RPE
3) VO2 or METs
4) Caloric expenditure
5) talk test (VT1)
6) Blood lactate and VT2
T/F: Maximum heart rate (MHR) has a strong correlation with performance and is influenced by training.
False
Not a strong correlation and is generally not influenced by training
T/F: The “220-Age” formula tends to overestimate MHR in younger adults and underestimate MHR in older adults.
True
a more appropriate form for estimating exercise intensities than MHR estimation
heart-rate reserve (HRR)
formula for the Karvonen method
Target HR (THR) = (HRR X % Intensity) + RHR
formula for heart-rate reserve (HRR)
HRR = MHR - RHR
main benefit of using the Karvonen method for estimating exercise intensity (THR)
reduced discrepancies in training intensities between individuals with different RHRs and accommodates the training adaptation that lowers RHR, thereby expanding HRR
Recommended exercise intensity for healthy adults (based on fitness classification)
Poor: 57-67% (MHR) / 30-45% (HRR/VO2 max) Poor/fair: 64-74% / 40-55% Fair/average: 74-84% / 55-70% Average/good: 80-91% / 65-80% Good/excellent: 84-94% / 70-85%
While the HRR model (Karvonen method) reduces error in exercise-intensity estimation, these limitations still exist
1) still uses a mathematical estimation for MHR
2) uncertainty/debate over body position (lying vs standing) when measuring RHR - ACE recommendation is to measure RHR in the body position in which the client will exercise
RPE scale equivalents to HRR
Moderate (3/10) = 70% HRR
Somewhat hard (4/10) = 80% HRR
Hard (6/10) = 85% HRR
method of monitoring the combined intensity and duration of an exercise session; overall intensity of exercise bout is assessed (30 min post session; 0-10 scale) then multiplies this rating by the duration of the bout
session RPE
guidelines when using the session RPE model
1) help client become familiar with the 1-10 RPE scale
2) determine appropriate RPE intensities for each exercise session based on client’s current activity levels with a small overload challenge (e.g., program at 5/10 effort for someone currently exercising at 4/10)
3) identify appropriate frequency and duration based on client’s current conditioning level and schedule
4) implement a RPE-training volume model (i.e., RPE X frequency X duration)
MET equivalents to light, moderate, and vigorous activities
Light: < 3 METs
Moderate: 3-6 METs
Vigorous: > 6 METs
formula for estimating caloric expenditure
Caloric Expenditure = [VO2(mL/kg/min) X Body Weight(kg) / 1000] X 5kcal/L/min
only improvements when performing physical activity expending <1000 kcal/week
health markers like blood pressure and cholesterol
T/F: Expending >2000kcal/week promote effective weight loss and significant improvements to overall fitness.
True
exercise guidelines for overweight and obese individuals
1) 50-60 min of moderate-intensity exercise/activity, 5-7 days/week, for a total of at least 300 min OR
2) a total of 150 min of vigorous exercise/activity per week, performed a minimum of 3 days a week OR
3) a combination of both
basic training principles of exercise progression
1) principle of overload
2) principle of specificity (SAID principle)
most appropriate training variable to manipulate towards the beginning of a training program to effectuate client adherence
exercise duration (10% or 5-10 min per week over the first 4-6 weeks)
training method/format that provides a sequence of different intensities that stress both the aerobic and anaerobic systems; term means “speed play”
Fartlek training
when blood is brought to the skin surface to cool and reduce internal heat load that is produced during exercise
peripheral vasodilation
2 reasons for elevated HR due to exercising in the heat
1) SV declines as a result of vasodilation in the vessels supplying the skin and reducing the venous return of blood to the heart; to compensate for the decrease in SV, HR increases
2) decreased blood volume due to dehydration from lost fluids (caused by sweating); reduced blood volume decreases venous return to the heart, increasing HR to compensate for the decrease and maintain cardiac output
Phase 1 - Aerobic-base Training (overview)
- create positive experiences to improve adherence
- no fitness assessments required
- steady-state exercise in Zone 1 (below HR at VT1)
- ability to talk comfortably (below talk test threshold) and/or RPE at 3/4 (moderate to somewhat hard)
- progress to Phase 2 once exercise is sustained for 20-30 min in Zone 1
Phase 2 - Aerobic-efficiency Training (overview)
- increase duration of exercise and introduce intervals to improve aerobic efficiency, fitness, and health
- submaximal talk test to determine HR at VT1 (no need for VT2 test)
- increase workload at VT1 (increase HR at VT1) then introduce Zone 2 intervals just above VT1 (RPE 5) to improve aerobic efficiency and add variety
- progress low Zone 2 intervals by increasing time of work interval and eventually decreasing recovery interval time
- as client progresses, introduce intervals in upper end of Zone 2 (RPE 6)
- many clients will stay in Phase 2 for many years
- if client has event-specific goals or looking for increased challenges, then progress to Phase 3
Phase 3 - Anaerobic-endurance Training (overview)
- focus is on designing programs for clients with specific goals and/or performing 7 or more hours of cardiorespiratory exercise per week
- administer VT2 test to determine HR at VT2
- majority of training in Zone 1
- interval and higher-intensity sessions focused in Zone 2/3 but will make up a small amount of total training time
- many clients will never train in Phase 3 as non-competitive fitness goals can be achieved in Phase 2
- only clients with specific goals for speed and agility or athletic competitions will progress to Phase 4
Phase 4 - Anaerobic-power Training (overview)
- focus on improving anaerobic power to improve phosphagen energy pathways and buffer large accumulations of blood lactate in order to improve speed for short bursts at near-maximal efforts
- similar distribution to Phase 3 training times in Zones 1,2, and 3
- Zone 3 training will include very intense anaerobic-power intervals
- clients will generally only work in Phase 4 during specific training cycles prior to competition
