Chapter 11: Cardio Training - Programming & Progressions

Question 1

Physiological adaptations to Cardio

Answer 1

Muscle System:

• Increases in the number and size of mitochondria (organelles that can be considered the power generators of the cell, converting oxygen and nutrients into adenosine triphosphate (ATP))
• Enhanced oxygenated blood delivery

Cardiovascular system:

• Results in a higher cardiac output
• Results in larger stroke volume
• Hypertrophy of heart muscles

Respiratory System:
- Increased ventilation of alveoli ( tiny air sacs in your lungs that take up the oxygen you breathe in and keep your body going.)

• Increase in overall tidal volume (volume of air inspired per breath)

Question 2

Components of a Cardio Session

Answer 2

Warm up:

• 5-10 mins.
• Low to moderate intensity, slowly increasing

Conditioning pHASE:
- Varies depending on what phase of the IFT model, client is currently in

• Cool down:
• 5 to 10 mins.
• Same intensity as warm up but reverse
  Stretching after cool down is ideal

Question 3

Cardio Drift

Answer 3

This is the gradual increase in one’s heart rate response from steady-state exercise

Question 4

3 Zone Training Model

Answer 4

Zone 1
- Below VT1

Zone 2
- B/w VT1 & VT2

Zone 3
- Greater than or equal to VT2

Question 5

Rates of Perceived Exertion (RPE)

Answer 5

6-20 Scale or {1-10 Scale}

6 = Nothing (ZEEEEERO!) {0}
7 = 
8 = Very, very light {0.5}
9 = 
10 = Very Light {1}
11 = 
12 = Fairly Light {2}
13 =
14 = Somewhat Hard {4}
15 =
16 = Hard {5}
17 =
18 = Very Hard {7}
19 =
20 = Very, Very Hard {10}

Question 6

METs

Answer 6

Method of measuring exercise intensity when Vo2 is not measured

• Multiples of an assumed average metabolic rate of 3.5 mL/Kg/Min.

Light ( <3 METs)
- Walking @home, Playing Cards, folding clothes, etc.

Moderate (3-6 METs)
- Table Tennis, Light Swimming, Dancing, Walking Fast, Golfing, Etc.

X-Games Mode (>6METs)
- Intense Game of Basketball, Jogging, Intense chores (digging, farm work)