Ch 8. Cardiorespiratory Fitness Training Flashcards
Cardiorespiratory Fitness
The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.
Integrated cardiorespiratory training
Cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system.
What is the PRIMARY benefit of cardiorespiratory training.
Sustained regular cardiorespiratory fitness over the span of many years is the best prevention of morbidity and mortality especially where chronic diseases are concerned.
General warm-up
low intensity exercises that have no bearing on the work to follow
Specific warm-up
Low intensity exercises that have similar movement patterns to the work to follow
Purpose of the warm-up
To increate heart and respiration rate
To warm up the muscle tissue
To mentally prepare the client for more intense work
What are the three phases of a cardiorespiratory training session
- Warm-Up
- Conditioning
- Cool down
Benefits of cardiorespiratory exercise include
Stronger cardiorespiratory system.
Reduced risk of heart disease, obesity or diabetes.
Increased resilience against stress, anxiety, and depression.
Improved mental function
Thicker cartilage and bones with weight-bearing aerobic exercise.
Increased musculature and lean body mass
Purpose of cool down
Reduce heart and breathing rates
Gradually cool body temp
Return muscles to their optimal length-tension relationship
Prevent venous pooling of blood in the lower extremities
Restore physiologic systems close to baseline
FITTE
The acute variables of exercise training recommendations
FITTE stands for
Frequency
Intensity
Type
Time
Enjoyment
VO2 Max (Maximal oxygen consumption)
The highest rate of oxygen transport and utilization achieved at maximal physical exertion.
VO2R (Oxygen Uptake Reserve)
The difference between resting and maximal or peak oxygen consumption
VO2 Reserve Method
A method to determine exercise training intensity
Target VO2R = [(VO2 max - VO2 rest] * intensity] + VO2 rest
Which is the difference between VO2 mand and VO2 rest, multiplied by the desired intensity, all added to the VO2 rest.
Common HR max formula
220 - age
The Heart Rate Reserve Method (HRR)
Another name for the Karvonen Method
Target Heart Rate (THR) = [(HRmax - HRrest) * desired intensity] + HRrest
The Karvonen method
Another name for the Hear Rate Reserve Method
Target Heart Rate (THR) = [(HRmax - HRrest) * desired intensity] + HRrest
Three criteria for exercise to be aerobic.
- It must be rhythmic in nature
- It must use large muscle groups
- It must be continuous in nature.
Stage 1 of Cardio Respiratory training
For: Undertrained or Sedentary Clients
Training at 65% - 75% of HRmax or a 12 -13 on the perceived exertion scale.
Clients should start slowly and work up to 30 to 60 minutes of continuous exercise in zone 1.
Cardiorespiratory Training Zone 1
65% - 75% of HRmax or a 12 -13 on the perceived exertion scale.
Example: Walking or Jogging
Cardiorespiratory Training Zone 2
76-85% of HRmax or 14 - 16 on perceived exertion scale
Example: Group Fitness Class
Cardiorespiratory Training Zone 3
86 - 95% HRmax or a 17-19 on perceived exertion scale
Example: Sprinting
Stage II of Cardio Respiratory Training
For: Clients with low-to-moderate cardiorespiratory fitness levels who are ready to being training at higher intensity levels.
This is Interval Training
Start by warming up in zone 1 for 5 to 10 minutes
Over the first minute of the conditioning phase ramp the client up to Zone 2, If they achieve Zone 2 within the minute have them maintain for the rest of the minute.
At the end of the minute bring them back down to Zone 1 for 3 minutes.
Repeat the Zone 1, Zone 2 cycle for time.
Adjust zones as necessary if the client cannot fluctuate between the zones succesfully.
Stage II Programming
In Stage II you should alternate between Stage I and Stage II training
As a general rule, intervals should start out relatively brief with a work-to-rest ratio of 1:3. You can then progress the client thought 1:2 and 1:1 ratios, you may also modify duration as well.
Stage III of Cardio Respiratory Training
For: The advanced client who has a moderately high cardiorespiratory fitness level base and will use heart rate zones one, two, and three.
- Warm up in Zone 1 up to ten minutes
- Increase to Zone 3 over two minutes, adding intensity each minute
- Drop the workload back to the zone 2 exertion level and look for heart rate to follow over the next minute.
- Increase back to Zone 3
- Drop the workload to Zone 1 for 5-10 minutes
Repeat if desired.
If the heart rate does not drop down to Zone 2 levels it is a strong indicator of overtraining and you should instead drop the client down to Zone 1 or 2 for the rest of the workout.
Stage III
