ch. 16 aerobic endur train prog design Flashcards
components of an aerobic exercise program 4
mode
intensity
frequency
duration
this describes what exercise activity will be performed
mode
equipment availability, personal preference, the clients ability to perform the exercise, and the clients goals should all be considered before selecting this
exercise mode
this aspect of exercise sessions are the main determinant of both exercise frequency and training duration
intensity
This must be ascertained before the frequency and duration of the exercise sessions are determined
level of intensity required to reach the clients goal
the difference between the clients age predicted maximal HR and their resting HR
heart rate reserve
the use of this has been determined as an acceptable method of determining exercise intensity
HRR
percent of HRR needed to reach the aerobic exercise threshold for most individuals is
50-85%
HR closely mirrors this
VO2
error associated with the age predicted maximal heart rate
+/- 10 to 15 bpm
This is the exception to using the APMHR equation
when clients are taking medications such as beta-blockers that blunt the hearts response to exercise
Two methods for determining intensity based on HRmax
% APMHR
%HRR
55 to 75 % of VO2 max approximates to this % range of APMRH, and provides the lower and upper limits of exercise heart rate needed for improving cardio respiratory function
70-85%
In very deconditoined individuals this range of APMHR is most appropriate
55-65%
THR=
APMHR x exercise intensity
Best time to measure resting heart rate
in the morning upon waking, but before getting out of bed
HRR =
APMHR - RHR
HRR method of determining the right and low end of the THR
(HRR x 0.5 to 0.85) + RHR
Benefit of the HRR over the %APMHR
it is specific to the client, since it takes into account their individual RHR
exercise intensity range for the HRR method
50%-85%
Major drawback of the RPE scale
most people will never know what the max rating feels like to compare their current effort against
RPE is useful in this case
when traditional methods of determining effort such as HR cannot be used due to medications
any given MET level is an indication of this
how many times harder the activity is to do more than resting
How to determine the max MET level of a client
graded exercise test to determine VO2max and divide that by 3.5
What is the surgeon generals suggestion for aerobic exercises
all people over 2 YO should get 30 min on most, but preferably all days
This is the suggested frequency for aerobic exercise
2-5 days per week for general fitness goals
Exercise sessions of long duration and high intensity require a longer this, than do short duration and low intensity sessions
recovery (rest) period
how long the exercise session lasts
duration
If the time constraints prevent a client from dedicating a block of time large enough to meet exercise duration needs, or the client is very deconditioned, this type of exercise duration can be substituted
intermittent exercise
Exercise duration has this relationship with exercise intensity
inverse
two distinct types of aerobic training programs
improvement and maintenance
As a general rule, increases in frequency, intensity, or duration should be limited to this
10%
In order to maintain aerobic capacity the client should do this
exercise no less than 2 times a week, at the same duration, and intensity (most important) as during the improvement stage
This can increase motivation during a maintenance phase
changing the mode
most important aspect of designing an endurance training program
goal of the client
a good indicator of proper intensity during long slow distance training is this
the client can carry on a conversation, not speaking at length, but able to talk without becoming short of breath
Improving the anaerobic? threshold, developing endurance in supporting muscles, fat utilization with corresponding glycogen sparing
long slow distance
During long slow distance training the session should be terminated when one of these occur
client runs out of energy
clients HR begins to increase without an increase in workload
For clients who wish to improve their cardiorespiratory endurance and who are capable of working at the highest percentages of the HR range, this can help improve VO2max
pace/tempo training
This type of training allows clients to train for short periods of time at their goal pace, which will be higher than their current pace
pace/tempo training
This type of training generally lasts 20-30 min and requires the client to exercise at their lactate threshold
pace/tempo training
this involves work outs of 3-5 minutes with rest periods of 30 to 90 seconds repeated until the pace cannot be maintained
intermittent pace/tempo training
This involves workouts that last 20 to 30 minutes at a sustained desired pace
steady pace/tempo training
pace/tempo training should only be performed this many times per week
1-2 times/week
This type of training can involve short periods of exercise at intensities at or above the LT and VO2max, alternated with longer periods of lesser intensities
interval training
With this type of workout clients can accomplish a great amount of work at higher intensities that are normally not possible with a continuous program
interval training
This type of training allows the client to burn the most calories
interval training
this type of training is useful for increasing speed
interval training
Suggested rest intervals for interval training
3 - 5 minutes of high intensity with a ratio of 1:1 or 1:3 rest
The 1:1 and 1:3 work to rest ratios cause improvements in cardiorespiratory endurance mainly through these these two things
raising the LT and enchancing the bodies ability to clear lactate from the bloodstream
T/F: clients should use interval training only after they have established a firm aerobic base and are able to maintain exercise intensity within their HRR training zone for a period of time roughly equal to the total time they will be spending on interval training
T
this type of training combines resistance training with aerobic training
circuit training
this is a training method of combining several exercise modes for aerobic endurance training
cross-training
the benefit of this type of training is that it distributes the physical stress of training to different muscle groups during the different activities and increases the adaptations of the cardiorespiratory and musculoskeletal systems
cross-training
T/F: legs use less of the VO2max than arm exercises
F
this response is blunted in combine aerobic and resistance training, and this remains the same (gain)
strength is blunted
VO2 increases the same
this type of exercise is a core exercise that loads the axial Skeleton and requires the muscles of the torso to maintain an erect position
Ch.15 structural exercise
Power exercises (explosive exercises) are effective because they provide a ___________________________ through the engagement of a ________________________ and result in a _______________________
Ch. 15
- multidimensional training stimulus
- large amount of muscle mass
- large caloric expenditure
Examples of an assistance exercise
Ch.15
- Bicep curl (small amount of muscles and movement at a single joint)
- pec deck
- dumbbell fly
For Volleyball players and basketball players the personal trainer should consider using exercises such as the _______________ and _______________ since they involve a jumping movement
Ch. 15
-Power clean (bar from the ground to
the shoulders)
-Power snatch (from the floor to over your head)
Oxygen uptake reserve
Vo2R= difference between vo2max and resting Vo2
Oxygen uptake reserve (VO2R) has been shown to equate fairly evenly to the
HRR
THEREFORE the use of HRR for determining exercise intensity is acceptable
As heart rate nears a clients maximal heart rate (MHR) a greater percentage of
VO2max is being used
A 20 year old client with an APMHR of 200 may actually have an estimated MHR as low as _____ or as high as _____
185 (200-15)
215 (200+15)
Due to the error range APMHR can be… 3
Maximal for some, unattainable for others, and submaximal for the rest
To determine the intensity training zone using a percent of APMHR for a healthy adult, do this…
this is called this…
What do the results provide…
Multiply the clients APMHR by70% and 85%
Called the percent of APMHR method
The results provide the lower and upper limits of exercise heart rate needed for improving cardio respiratory function
HRR is the
Number of beats per minute that the heart rate can increase from resting up to maximal
A 40 year old client has an APMHR of 180, is he has a RHR of 70 then what is his HRR?
110 bpm (APMHR minus RHR)
Percent of APMHR method:
30 year old client; 70% to 85% of APMHR
APMHR=
THR(70%)=
THR(85%)=
THRR=
APMHR= 220-30= 190 THR(70%)= 190 x .70= 133 beat/min THR(85%)= 190 x .85= 162 beats/min THRR= 133 to 162 beats/min
Karvonen Method:
30 year old; 50% to 85% of HRR; RHR = 70 beats/min
APMHR= HRR= THR(50%)= THR(85%)= THRR=
APMHR= 190 HRR= 190- 70= 120 bpm THR(50%)=(120 x .50) + 70 = 130 bpm THR(85%)= (120 x .85) + 70 = 172 bpm THRR= 130 to 172 beats/min
An activity has a 4-MET rating, how hard is this?
4 times harder than rest (body has to work 4 times harder than at rest)
Exercise duration is inversely related to…
Exercise intensity
The greater the intensity, the greater the VO2 requirement and the less time a client will be able to spend exercising at that level
Clients will only have so much time available to exercise which means that __________ and __________ have hit there limit.
But the client can continually increase __________
Frequency and duration
Intensity
For maintenance programs you can reduce the ____________ to no fewer than two sessions per week but maintain __________ and _________
Frequency
Duration and intensity
A client capable of running at a 6 minute/mile pace may exercise at an 8 minute/mile pace for a longer distance this is an example of
Long slow distance LSD
A client who normally rides a stationary bike for 30 minutes at 150 watts may ride for 1 hour at 100 watts this is an example of
Long slow distance lsd
The basic premise of ___________ is to increase exercise duration at a lower intensity than normal
Long slow distance
Performed at an intensity less than normally used so that the duration of the workout can be longer
Long slow distance
These three are advanced aerobic endurance exercise programs that should only be used after an initial aerobic endurance training program has been completed.
Long slow distance
Interval
Pace/tempo
When the client has a goal that cannot be met with the use of one particular exercise
Competing in a triathlon is an example
Cross-training
A client may train on the treadmill one day, cycle outdoors the next, and then finish the week on a rowing machine
CROSS TRAINING
Using different modes of exercise each training period, rotating through two or more modes within a week
Instead of doing 30 minutes on the treadmill, the client may complete 10 minutes each on the treadmill, elliptical, and arm ergo meter
CROSS TRAINING
Using several different exercise modes within the same workout
Setting up a series of exercise modes than can be completed back to back
As the load becomes heavier, the number of repetitions that the client can perform will decrease
Ch.15
Repetition maximum
Is the maximum load that one can handle in a specific exercise for a specific number of reps
As the load is increased and becomes heavier the client will be able to perform less and less reps until they can only perform 1 rep.
Ch.15
Percent 1RM-repetitions relationship
With the use of this method, the client lifts the heaviest load he or she can for the selected repetition scheme
Use an intensity that allows for performance of a specific number of repetitions
Ch15
Repetition maximum target
If the client were to perform three sets at a 12RM load, they would use the heaviest weight that would allow them to perform three sets with no less or more than 12 repetitions
Ch.15
RM target
RM target and RM target zone methods are problematic because the client is required to train to ______________.
Training this way results in reduced training adaptations and may increase the clients risk for overtraining/injury.
Ch.15
Muscular failure
_______________ becomes increasingly inaccurate as the load decreases and the number of reputations increases.
Ch.15
%1RM repetitions relationship
Even though the step up and lunge are large multi joint exercises, they should not be used for 1RM testing because
Ch.15
Uneven loads they place on the lower body increase chance of injury
Bent over row should not be assessed with a 1RM test because
Ch.15
It is likely that during the test the weaker muscles of the low back may not be able to maintain appropriate body position
The goal of this type of assessment is to derive a trial load that the client can lift for only 12-15 repetitions
Ch.15 (guidelines for assessing load capabilities)
Percent body weight method
Repetition maximum testing is very similar to assessment of the 1RM, but the client performs the number of goal repetitions for each trial set with…
Ch.15 (guidelines for assessing load capabilities)
Lower load ranges (50-75% of 1RM) than recommended for a 1RM
Training to muscular failure is a poor method for assigning training loads; RM target and RM zones appear to be ___________ methods for determining training loads; and using percentage of maximum is a ___________ method.
Ch.15
Suboptimal
Superior
Trainers can manipulate training volume by modifying the…
Ch.15
Number of sets of the workout
Influential factors for rest intervals (2)
Ch.15
Direct relationship between the load and the need for rest between sets
Clients training status, untrained/novice clients need longer rest between sets
Rest interval recommendations based on Training Goals:
Muscular endurance
Ch15
Short rest interval (<30 seconds) for exercises using dissimilar muscle groups
Up to 3 minutes rest between exercises using similar muscle groups
Rest interval recommendations based on Training Goals:
Muscle hypertrophy:
Ch.15
Rest intervals should be short to moderate (30 seconds to 1.5minutes)
Longer rest intervals with multipoint exercises because of increased metabolic demands
Rest interval recommendations based on Training Goals:
Muscular power
Ch.15
Longer rest intervals (2-5 minutes) between maximal sets
Rest interval recommendations based on Training Goals:
Muscular strength
Ch.15
Longer rest intervals, especially true for lower body and whole body exercises (2-5 minutes)
If training stimulus is unvaried for a long period of time clients can show decreases in muscular strength, neuromuscular activation, and an increase in overtraining symptoms
Ch.15
Monotonous overtraining
Altering the interrepetition rest interval
Uses a rest interval of 5 to 45 seconds between each repetition
Can also involve changes to the load used during each repetition of the set
Ch.15
Cluster-set
For endurance conditioning a shorter rest interval of 5 seconds
For power generation rest interval of 45 seconds
It is a Way to add variation within a single session
Standard cluster set
Ch.15
Load is not altered across the set
Undulating cluster set
Ch.15
load is increased and then decreased with the set
Ascending cluster set
Ch.15
Load increases across the set
3 types of cluster set
Ch.15
Standard
Undulating
Ascending
