Cardiorespiratory Traning Flashcards
Cardiorespiratory fitness
The ability of the cardiovascular & respiratory system to supply o2 rich blood to skeletal muscles during sustained physical activity.
Five components of health-related physical fitness
Flexibility
Cardiorespiratory
Muscular endurance
Muscular strength
Body composition
Activities of Daily Living (ADL)
Fundamental tasks need to manage basic self care.
Rate of Progression
The process and speed of increasing: frequency, intensity, time & type of exe.
Training principle: FITTE-VP
Individually determined training recommendations w/r to:
Frequency
Intensity
Type
Time
Enjoyment
Volume
Progression
Frequency
Number of training sessions per week.
5x/wk. Moderate intensity
3x/wk. Vigorous intensity
Intensity
Level of demand an activity places on the body
Tanaka formula
Estimate of HR max.
208 — (0.7 • age)
Heart Rate Reserve (HRR)
A method to establish target HR based on the difference of HR max & resting HR.
More thorough.
[(HR max — HR rest) • desired intensity in %] + HR rest = Target HR
METs
Metabolic Equivalent equal to 3.5 mL o2 per kg bw per min
1 MET = avg resting metabolic rate
Used to describe physical activity in terms of energy cost.
Uncommon in fitness field
RPE
Subjective rating of perceived difficulty.
Modern scale 1-10
(6-7 high, vigorous, 8-9 very hard)
Talk test
Can talk comfortably:
sub Vt1
At the point can still talk but not comfortably:
Vt1 (body is using equal mix of carbs to fats for energy)
Can no longer talk, or just give words:
Vt2 (body using all carbs in anaerobic state)
Ventilatory Threshold (Tvent)
The point in which ventilation increases disproportionately to o2 uptake, signaling a switch from aerobic to anaerobic energy production.
Time
Adults should get 2.5hrs of moderate-intensity aerobic activity per week
Type
Mode of activity. To be considered cardio:
Be rhythmic
Use large muscle groups
Be continuous in nature
HIIT
Near maximal effort on each rep in short work to rest ratios.
“Effort”’is subjective
“Intensity” is objective (time/weight)
Challenge to metabolic energy systems.
Can produce comparable results to SS aerobic exe w/ weight loss, reduction of cholesterol and bp.
Not req’d to achieve most health & wellness goals.
Overtraining
Overdoing the frequency/ volume/ intensity, resulting in reduction of performance and is also caused by lack of rest & recovery.
Tabata
A type of HITT
Max effort 20s, Rest 10s
Shown to improve vo2 max
Volume
Minimums PER WEEK:
Moderate intensity 150m
Vigorous 75m
Should be more than 250m for weight loss.
DOUBLE THE VALUES ARE EVEN MORE BENEFICIAL
1,200-2000 cals/wk to prevent wt gain. Can include NEAT.
Progression
Should be under 10%/week
Realistic progression can improved adherence
General warmup vs specific warmup
General: bike/treadmill
Specific: BW squats before lifts
NASMs recommended cardio portion of the warmup
5-10 mins.
Principle of Specificity
The body adapts to stress & requires a higher level or variety to make further progress. (SAID)
Stage Training
Organized training to provide continual adaptations & progress, and minimize overtraining.
Zone 1 to Zone 4
Stage Training: Zone 1
Sub v1
RPE 3-4
Light to moderate
Effortless conversation
Designed to improve health of inactive individuals. Can progress to zone 2, once they are doing zone 1 30 mins/ 3x a wk.
Do not increase time more than 10% to prevent overtraining
Stage Training: Zone 2
Vt 1 to Midpoint
RPE 5-6
Challenging to do continuous talking
For fitness enthusiast. Prior to starting, Do talk test to find vt 1 and find the corresponding HR. Monitor throughout exe.
Intro to intervals. Can progress to SS above vt1.
Stage 1&2 are most appropriate for weight loss clients.
Stage Training: Zone 3
Midpoint to vt 2
Need to find client’s vt 2 value
RPE 7-8
Vigorous w/ profuse sweating
Can only make short statements
Aerobic & Anaerobic mix. Goal is to stay below zone 4 while moving thru the other 3 zones.
Stage Training: Zone 4
Above vt 2
RPE 9-10
Max effort. Speaking only single word.
Anaerobic capacity is targeted & enhanced.
Only add additional intervals if the client’s HR drops during the RI. (Ex. 10s work to 1 min rest interval). If HR doesn’t drop, stay in zone 1
Stage Training: Stage 5
Sports-specific. Appropriate for all.
Movement skills & drills. Not monitored by HR or VT
