Chapter 15 - Cardiorespiratory Fitness Training for NASM® CPT

Using the Karvonen method, estimate the target heart rate for Claire, a 25-year-old female (5 foot 2 inches, 117 pounds) with a resting heart rate of 50 bpm who wants to be exercising at 85% of her maximal heart rate.

170 bpm

[(HR_max - HR_rest) x desired intensity] + HR_rest
208 - (0.7 x age) = 191 = HR_max
[(191-50) x 85%} + 50
[141 x 85%] + 50
120 + 50 = 170 bpm

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What are the five components of fitness?

Cardiorespiratory fitness
Muscular strength
Muscular endurance
Flexibility
Body composition

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What are some of the methods used to assign exercise intensity?

VO_{2 max}
Maximal HR
Heart rate reserve
Metabolic equivalent
RPE
Talk test

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Using the Tanaka formula, calculate the maximal heart rate for Steven, a 40-year-old male who is 6 feet tall and weighs 195 pounds, and a resting heart rate of 75 bpm.

180 bpm

208 - (0.7 x age)
208 - (0.7 x 40)
208 - 28 = 180

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What is Tabata training?

20 seconds of maximal exercise, 10 seconds of rest for 4 minutes.

Tabata training is a maximum of 4 minutes per mode. Tabata is rarely taught in fitness facilities the correct way because of the short duration and maximal demands.

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NASM recommends trainers use what scale for the rate of perceived exertion - borg or 1 - 10?

1 to 10 scale.

1 - 10 scale is easier to understand than the borg scale.

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What is zone 1 training?

Training that is below VT1.

Zone 1 training is light to moderate activity where a client is starting to sweat but can easily hold a conversation.

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Describe a typical stage 2 interval session.

Warm-up - low-level zone 1 for 5 minutes
Conditioning

1 minute at zone 2
3 minutes at zone 1
Repeat for desired amount of time

Cool-down - low-level zone 1 for 5 minutes

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Most clients (except athletes) only need what stages of cardiorespiratory training to achieve their goals?

Stage 1 and 2

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Define

Type

The mode of physical activity

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It is recommended that individuals get ____ minutes of moderate-intensity physical activity weekly to help reduce their risk of chronic conditions.

150 minutes

To see health benefits such as weight loss, 300 minutes is recommended.

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What are the benefits of a warm-up?

Increased heart and respiratory rate
Increased tissue temperature
Increased psychological prep for bouts of exercise

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What muscles should be stretched in a warmup?

Areas that are deemed overactive in the assessments.

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What are some cues for clients who exhibit rounded shoulders or a forward head posture during cardio?

Retract scapula
Use equipment without holding on
Move TV to keep head in a neutral position, if available.

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When is a client ready to progress from stage 1 to stage 2 cardiorespiratory training?

When they can maintain zone 1 exercise for at least 30 minutes at a time, 3 or more times a week.

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Describe a typical stage 1 cardiorespiratory training session.

Warmup - low level of zone 1 for 5 minutes
Conditioning - maximal level of zone 1 for 30 minutes
Cooldown - low level of zone 1 for 5 minutes

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Describe a typical stage 2 steady-state cardiorespiratory training session.

Warmup - low level of zone 1 for 5 minutes
Conditioning - zone 2 for 30 minutes
Cooldown - low level of zone 1 for 5 minutes

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What are the three parts of a cardiorespiratory training program?

Warm-up
Conditioning phase
Cool-down

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Describe a typical stage 3 interval session.

Warm-up - low-level zone 1 for 5 minutes
Conditioning
1 minute at zone 2 moderate (increase intensity every 60 seconds until at zone 3)
1 minute at the middle level of zone 2
1 minute at zone 3
Repeat steps 2 and 3 for desired time
Cool-down - low-level zone 1 for 5 minutes

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What are some common postural deviations that can occur during cardiorespiratory training?

Forward head and rounded shoulders
Anterior pelvic tilt
Adducted and internally rotated knees
Pronated feet

How long should a warm-up last?

5 - 10 minutes

What muscles should be stretched during a cooldown?

Overactive muscles and muscles used during the workout that day.

What are the benefits of a cool-down?

Reduce heart and breathing rate
Gradually cool body temperature
Return muscles to optimal resting lengths
Prevent pooling of blood in extremities
Restore systems close to baseline

The Borg scale for the rate of perceived excursion is from ____ - ____.

6 - 20

6 refers to resting heart rate, or about 60 bpm. 20 refers to maximal heart rate, or about 200 bpm.

What are some benefits of cardiorespiratory exercise?

* Stronger and more efficient heart * Reduced risk of heart disease * Lower heart rate, blood pressure, and cholesterol levels * improved stress tolerance and ability to relax * Increased lean body mass and metabolic rate

# Define Frequency

The number of training sessions in a given timeframe

# Define Intensity

The level of demand placed on the body by a given activity

What is high-intensity interval training (HIIT)?

An exercise training method defined by intervals of near-maximal activity followed by a relatively short rest period. ## Footnote *In order for interval training to qualify as HIIT it needs to have a period of max intensity followed by rest and repeated. Working at submaximal levels is not HIIT.*

Using the Tanaka formula, calculate the target heart rate for exercising at 65% of maximal heart rate for Bethany, a 33-year-old female who is 5 feet tall and weighs 132 pounds, and has a resting HR of 80bpm.

120 bpm ## Footnote * *208 - (0.7 x age)* * *208 - (0.7 x 33)* * *208 - 23.1 = 184.9 (round up to 185)* * *185 x 65% = 120.25 (round down to 120)*

What are some examples of warm-up activities?

* SMR * Static stretching * Dynamic stretching * Cardiorespiratory exercise

What is zone 2?

Training that is VT1 to the midpoint. ## Footnote *Zone 2 training is a moderate-intensity activity where a client is sweating and it is harder to hold a continual conversation.*

How do you calculate someone's heart rate reserve using the Karvonen method?

[(HR_max - HR_rest) x desired intensity] + HR_rest

What are some cues or considerations for clients who exhibit adducted knees or pronated feet during cardio?

* Emphasize SMR for calves, adductors, and hip flexors

What is zone 3?

Midpoint to VT2. ## Footnote *Zone 3 is vigorous activity when the client is profusely sweating and talk is limited to short phrases of 2-3 words.*

1 MET = ______ mL O₂ x kg of body weight.

3.5

What is zone 4?

Training above VT2. ## Footnote *Zone 4 is maximal effort activity*

What is the recommended frequency of **moderate-intensity** cardiorespiratory training?

At least 5 days per week 150 minutes per week

Stage 5 cardiorespiratory training consists of what?

Sports-specific drills.

What are some cues or considerations for clients who exhibit an anterior pelvic tilt during cardio?

* Use other equipment other than the stationary bike or stepper machine * Keep speed at a controlled pace

Who is stage 2 cardiorespiratory training ideal for?

* Fitness enthuasists * Athletes * Those with cardiorespiratory training goals * Those with weightloss goals

What are the two most common ways to estimate maximal heart rate?

* 220 - age * Tanaka formula: 208 - (0.7 x age) ## Footnote *NASM recommends using the Tanaka formula as the results are more accurate. However, it is important to remember this is an estimation.*

What is the focus of stage 2 cardiorespiratory training?

Increase workload to help clients at higher intensities

# Define Talk test

An aerobic test that measures the participant's ability to talk or hold a conversation during an activity at various intensity levels.

# Define Time

The duration an individual is engaged in physical activity

What is the purpose of stage 1 cardiorespiratory exercise?

Improve cardiorespiratory fitness levels in healthy sedentary individuals.

What is the recommended frequency of **vigorous-intensity** cardiorespiratory training?

At least 3 days per week 75 minutes per week

# Define Cardiorespiratory fitness

The ability of the circulatory and respiratory systems to provide the body with oxygen during activity.

Stage 4 cardiorespiratory training will use what zones?

All zones with minimal time in zone 4.

Chapter 15 - Cardiorespiratory Fitness Training Flashcards

After completing this deck, the fitness professional will be able to summarize the importance of cardiorespiratory training, outline general cardiorespiratory guidelines, and explain stage training.