Chapter 11- Cardio Training Flashcards
What are some of the ways that your muscles adapt during cardio respiratory exercise?
During low intensity endurance exercise mitochondria within type 1 muscle fibers (slow twitch) increase augmenting ATP generation. There’s also a growth of capillaries around recruited muscle fibers which enhances the delivery of oxygenated blood.
Hypertrophy may also occur and during high intensity exercise type 2 muscle fibers (fast twitch) may also be recruited. these adapt primarily by increasing the number of anaerobic enzymes so that anaerobic energy production will be enhanced.
What is VO2 Max?
The maximum amount of oxygen that can be taken in and utilized during exercise.
Measuring VO2max is a laboratory procedure that requires equipment to analyze the amount of oxygen inhaled and the amount of carbon dioxide exhaled. This test will take an individual to the absolute maximum exercise intensity that he or she can achieve. Maximum heart rate can also be measured at this point.
What is VT1?
VT1 is called the first ventilatory threshold. It is a marker of intensity that can be observed in a person’s breathing at a point where lactate begins to accumulate in the blood.
As the intensity of the exercise begins to increase, VT1 can be identified at the point where the breathing rate begins to increase. A person who is at VT1 can no longer talk comfortably,—but can still string together a few words—while exercising,.
What is VT2?
It is a higher marker of intensity than VT1. At VT2, lactate has quickly accumulated in the blood and the person needs to breathe heavily.
At this rapid rate of breathing, the exerciser can no longer speak. The exercise duration will necessarily decrease due to the intensity level. VT2 can also be called the anaerobic threshold or lactate threshold.
What is the long term benefit (possibly years) associated with the ventilary threshold during cardiovascular training?
During cardiovascular training there’s a growth of capillaries around recruited muscle fibers. There’s also an increase in the number and size of mitochondria in the active muscles. To support these cardiovascular adaptations, the capacity of the muscles to store additional glycogen increases and the ability to mobilize and use fatty acids as a fuel source is also enhanced.
True or false? Steady state training promotes greater improvements in VO2 max and fitness than interval training.
False! Research on interval training demonstrates additional adaptations beyond aerobic benefits that include anaerobic adaptations to improve an individual’s tolerance for the buildup of lactate in the blood. This adaptation enhances one’s ability to sustain higher intensities of exercise for longer periods of time.
What are the 3 components of a cardio respiratory workout session?
- Warm up
- Conditioning
- Cool down
True or false? As a general principle, the harder the conditioning phase is going to be during a cardiovascular workout session, the more extensive / intense the warm-up should be.
True! However the warm-up should not be so demanding that it creates fatigue that would reduce performance
How long should the warm up and cool down phases of cardio respiratory exercise be?
Between 5 to 10 minutes of low to moderate intense activity.
What’s the quickest way to improve a client’s cardiorespiratory fitness?
Increase the intensity of the exercise. Changes in fitness are more sensitive to increses of the intensity than to changes in frequency or duration of training
F.I.T.T: (Frequency) What is the recommended frequency of cardiorespiratory exercise for healthy adults?
Moderate Intensity: minimum of 5 days per week
Vigorous Intensity: minimum of 3 days per week
Combination of Moderate and Vigorous: 3-5 days per week
What is the most important element of cardiorespiratory exercise that a trainer should monitor?
Intensity
F.I.T.T: (Intensity) What are the methods that trainers can use to monitor cardio exercise intensity?
- Heart Rate
- RPE
- VO2 or Metabolic Equivalents
- Caloric Expenditure
- Talk Test/VT1
- Blood Lactate and VT2
F.I.T.T: (Intensity, monitoring using the HR method)
This is the most popular method for monitoring intensity used amongst trainers. What are some of the complications using this method? What is the recommended way of monitoring heart rate?
Problem: 220-age used to be a widely accepted formula for determining MHR. However This formula was never intended for use by the general population and has a standard deviation of approximately 12 beats per minute. This implies that 68% of the population using this method would fall either under 12 beats or over 12 beats of the estimated value. The remaining 32% would fall even further outside of the estimated value.
Problem: using only MHR to monitor training intensity does not take into consideration the RHR (resting HR) And could lead the trainer to over estimate or underestimate appropriate exercise intensity.
Problem: ACSM strongly discourages guiding exercise solely on the basis of an estimated age-based MHR
Recommended Solution: although they discourage using an estimated age-based formula, the ACSM came out with a formula that has a smaller standard deviation (7 bpm). That formula is 208 - (0.7 x age)
Recommended Solution: and even better way to monitor intensity would be HRR (Karvonen Method) as it does take into account resting heart rate. The formula is (HRR x %intensity) + RHR
True or false? MHR (maximum heart rate) increases with training.
False!
