CH 11: Benefits of Cardio Exercise

Question 1

What is Aerobic Exercise? List the benefits.

Answer 1

Aerobic exercise = exercise aimed at improving the efficiency of the body’s cardiorespiratory system in the absorption and transportation of oxygen.

The benefits are:

· Reduces fatigue

· Improves energy levels

· Reduces depression

· Reduces stress and anxiety

· Prevents some types of cancer

· Enhances self-image

· Slows the effects of aging

· Improves sleep

· Improves mental acuity (sharpness of the mind, determined in memory, focus, concentration, and understanding)

Question 2

How does exercise help reduce depression?

Answer 2

1 in 10 people in the US will suffer from depression. Instead of drugs for relief, exercise is totally viable and preferable to reduce depression. High-intensity exercise stimulates endorphin production, which are the feel-good hormones. Lower intensity exercise also produces sustained releases of neurotropic proteins and growth factors over time.

Question 3

How does regular cardiovascular activity affect older adults?

Answer 3

When older adults engage in regular cardio activity, they:

· experienced decreased loss of muscle mass or strength,

· did not increase body fat or cholesterol levels,

· did not experience a reduction in testosterone levels (males), and

· had stronger immune systems with T cell (a type of white blood cell that helps protect the body) counts as high as those of a young person.

Question 4

what is a health marker?

Answer 4

Tools at the service of health professionals that objectively measure and evaluate indicators of normal biological processes or pathogenic processes (i.e., blood pressure).

Question 5

What is sleep deprivation? How much physical activity is needed to positively affect sleep quality?

Answer 5

Sleep deprivation is the achievement of less-than-ideal amounts of sleep. This can oftentimes occur chronically, and it will lead to increases in risks for physical and mental illnesses.

As little as 10 minutes of aerobic exercise can improve the quality of sleep for an individual.

Question 6

Know the principles of cardiovascular training.

Answer 6

Principle of specificity – the type of training and associated acute variables chosen for a client need to be specific to the client’s training desires. Everyone knows a marathon runner will not workout the same as a sprinter.

Principle of individual differences – fitness assessments will give the information regarding the client’s current fitness level and possible challenges.

Principle of progressive overload – while the body adapts to training, progressive and systematic stresses are put on the body so that an adaptive response can be facilitated.

Principle of reversibility – the effects of training will decline sharply within two weeks of ceasing to train.

Question 7

What is tapering?

Answer 7

A taper period is a training period where the volume or frequency of training goes down for the allowance of bodily rest and recovery.

Question 8

What is V02 max?

Answer 8

The maximum amount of oxygen an individual can utilize during exercise.

Question 9

What are the typical acute training variables used with cardiorespiratory training?

Answer 9

FITTRRR

• Frequency
• Intensity
• Time/duration
• Type
• Resistance
• Rest
• Recovery

Question 10

Describe the phases of General Adaptation Syndrome.

Answer 10

Alarm - body experiences symptoms of fatigue, weakness, or soreness (2-3 weeks)

Resistance - body experiences biochemical, mechanical, and structural adaptations to improve efficiency in response to the stress applied during training (timeline?)

Exhaustion - body again suffers symptoms of fatigue, weakness, or soreness, though with greater intensity. If training is maintained at the same level, instead of adapting positively, the client may experience burnout, overtraining, injury, or illness.

Question 11

What are the cardiovascular frequency recommendations for adults based on specific goals?

Answer 11

Fat loss or endurance goal - 150 minutes each week or greater of moderate- intensity cardio activity.

Strength or hypertrophy as a goal - 75 minutes each week of vigorous cardio activity.

General fitness as a goal - a combination of moderate to vigorous intensities of cardio.

Question 12

What are the cardiovascular frequency recommendations for adults based on specific goals?

Answer 12

Fat loss or endurance goal - 150 minutes each week or greater of moderate- intensity cardio activity.

Strength or hypertrophy as a goal - 75 minutes each week of vigorous cardio activity.

General fitness as a goal - a combination of moderate to vigorous intensities of cardio.

Question 13

Know the cardiovascular recommendations for youth.

Answer 13

Youth 3 - 5 years old should be physically active with opportunities to move throughout the day.

Youth 6 - 17 years need 60 minutes of activity each day, and 3 days a week of vigorous activity.

Question 14

List the ways to measure intensity with cardiovascular exercise.

Answer 14

VO2 max = the max rate of oxygen consumption measured during exercise.

Target heart rate = the goal heart rate to reach a specific level of physical exertion for the improvement of cardiovascular fitness.

Rate of perceived exertion (RPE) = these are subjective measures that a client gives based off two different charts. The borg scale goes from 6 – 20 and the modified exertion scale goes from 0 – 10.

Talk test = this is the use of the ability to speak during exercise as a way to gauge the relative intensity of cardio.

Metabolic equivalent = this is the measure of the ratio of someone’s expended energy to their mass while doing physical activity.

Question 15

What acute variables can be manipulated easily to affect intensity of cardiovascular exercise?

Answer 15

Rest: decrease rest time to increase intensity

Resistance: increase resistance to increase intensity

Speed: increase speed to increase intensity

Question 16

List and describe the six types of cardiovascular training.

Answer 16

1. LISS, or Low-Intensity Steady State - this involves cardiorespiratory exercise between 60 and 75% of the maximum heart rate within the aerobic threshold.
2. Moderate intensity, medium duration - this involves 70 - 85% of max heart rate effort aiming to remain aerobic. Lesser trained clients may sit lower in their percentages.
3. HIIT, or High-Intensity Interval Training - this involves 80% of max effort or more during work periods, with periods of lower intensity work that allow the heart to adequately recover.
4. Aerobic Intervals - this involves Submax efforts during work period to stay within the aerobic threshold.
5. Anaerobic Intervals - this involves max effort during 20 second work periods with short 10 seconds of complete rest for 8 rounds or four minutes. An RPE of 10.
6. Fartlek - this is an outdoor running style which uses landmarks and terrain to decrease and increase the running speeds. It is random and based on time.

Question 17

What is tidal volume and what factors influence this?

Answer 17

Tidal volume = a measure of how much air moves into and out of someone’s lungs while at rest. On average, tidal volume is about 10 percent of a person’s vital capacity.

Age: Lungs are at their maximum capacity during early adulthood and decline with age.

Sex: Female reproductive hormones lower aerobic power and pulmonary function.

Body size: Smaller bodies naturally have smaller lung capacity.

Physical conditioning: Lung capacity improves (up to about 15 percent) with frequent aerobic exercise.

Question 18

Explain the Lactate Threshold.

Answer 18

One way to calculate the efficiency of your cardiorespiratory system is with the lactate threshold.

Lactate is a product of metabolism made by blood cells, the brain, and muscle.

The lactate threshold is the max effort or intensity that someone can keep for an extended amount of time with little effect on the blood lactate levels.

Question 19

What is the MET?

Answer 19

The Metabolic Equivalent (MET) is the measure of the ratio of expended energy to the person’s mass while performing physical activity.

1 MET = weight (kg) × 3.5 mL

Question 20

Explain the Ventilatory Threshold.

Answer 20

The threshold where ventilation increases faster than the volume of oxygen.

This closely relates to the lactate threshold. It is a measure used to track changes in the extraction of carbon dioxide, consumption of oxygen, and the breathing rate and volume. At the ventilatory threshold we see the ventilation increase faster than the volume of oxygen.

Question 21

Describe each of the 5 heart rate training zones.

Answer 21

Zone 1 - 50 - 60% max heart rate, very light activity like warm-ups and cool downs. RPE=1-2

Zone 2 - 61 - 70% max heart rate, light activity like slow jogging, walking up and down stairs, lightweight low resistance. RPE=3-4

Zone 3 - 71 - 80% max heart rate, moderate activity that increases aerobic endurance like moderate jogging, cycling, and rowing. RPE=5-6

Zone 4 - 81 - 90% max heart rate, hard anaerobic activity like high rep ball slams, boxing, and heavy weightlifting. RPE=7-8

Zone 5 - 91 - 100% max heart rate, extreme hard maximum exertion activity like sprinting. All out effort. RPE=9-10

Question 22

What is the Karvonen formula?

Answer 22

The Karvonen formula is used to estimate the target heart rate (THR) while considering the heart rate reserve and resting heart rate.

THR = ([HRmax - HRrest] × desired intensity) + HRrest

Question 23

Use the Karvonen formula for a 35-year-old client with a 55-bpm resting heart rate that is going to train at 80% intensity. Calculate target heart rate.

Answer 23

THR = ([HRR] × 0.80 [intensity]) + 55 (resting)

HRmax = 220 – 35 (age) = 185 bpm

HRR = 185 bpm – 55 bpm (resting) = 130

THR = ([HRR] × 0.80 [intensity]) + 55 (resting)

= (130 × 0.80) + 55

= 104 + 55

THR = 159 bpm for 80 percent exercise intensity

Question 24

What is heart rate reserve?

Answer 24

The difference between maximal heart rate and resting heart rate. It is a metric that can be tracked and improved as the resting heart rate decreases with cardiorespiratory conditioning.

HRR=HR Max - HR Rest

Question 25

What is Circuit Training?

Answer 25

Body training that combines endurance, resistance, high-intensity interval, and aerobic training

Circuit training includes both strength training and cardiovascular training. It involves a group of exercises done one after the other for a set number of reps or time.

Question 26

What is Cross Training? What changes are caused by this form of training?

Answer 26

a method of training outside one’s chosen sport.

This is the action of training or practice in two or more sports or forms of exercise for the goal of improving one’s own main sport.

Cross training has been shown to do these three things:

• improves muscular endurance better than weight training alone,
• produces similar cardiovascular endurance benefits to running alone, and
• reduces the risk of injury from lifting heavy objects compared with weight training alone.