Chapter 11 - Cardiorespiratory Training Flashcards
Physiological adaptations: Cardiovascular System
1) Higher Cardiac Output
2) Larger Stroke Volume
3) Hypertrophy of the heart
Physiological adaptations: Respiratory System
1) Increased ventilation of the alveoli
2) Increased Tidal Volume
3) Inspiration
4) Experiation
Components of Cardiorespiratory Workout:
Warmup
Conditioning Phase
Cool-down
Workout Frequency of healthy adults: Moderate intensity
at least 5 days per week
Workout Frequency of healthy adults: Vigorous intensity
at least 3 days per week
Workout Frequency of healthy adults: Vigorous & Moderate intensity
3-5 days per week
Fartlek Training
(HIIT) sequence of different intensities that stress both the aerobic and anaerobic systems
Karvonean method
Target HR (THR) = (HRR x %intensity)+RHR
Cardio Training Phases (4)
1) Aerobic-base training
2) Aerobic efficiency training
3) Anaerobic-endurance training
4) Anaerobic-Power training
Aerobic-base training
Create positive experience
Focus on steady-state
Gauge by talk-test
Progress client when they can sustain steady-state cardio for 20-30 minutes in zone 1/RPE 3-4
Aerobic-efficiency training
Increase duration and introduce intervals
Increase workload at VT1 and introduce low VT2 (RPE 5)
Anaerobic-endurance training
For those with endurance or performance goals
Use VT2 threshold test to determine HR at VT2
Increase focus
Anaerobic-power training
Increase anaerobic power and improve speed at short maximal efforts
Improve phosphagen energy pathways
Buffer large accumulations of blood
Most clients generally wont work in this phase
Special Considerations: Youth
Prevent early overspecialization
Protect against orthopedic trauma from training too much
Special Considerations: Older adults
Avoid Cardiovascular Risk
Avoid orthopedic risk
Preserve muscle tissue
Longer adaptation time
