Chapter 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
general warm-up
low intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow
specific warm-up
low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow
frequency
- the number of training sessions in a given timeframe
- usually expressed as per week
intensity
the level of demand that a given activity places on the body
maximal oxygen consumption (VO2 max)
- the highest rate of oxygen transport and utilization achieved at maximal physical exertion
- maximal volume of oxygen per kg body weight per minute
oxygen uptake reserve (VO2R)
the difference between resting and maximal or peak oxygen consumption
ventilatory threshold (Tvent)
the point during graded exercise in which ventilation increased disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production
time
- the length of time an individual is engaged in a given activity
- typically expressed in minutes
type
the type or mode of physical activity that an individual is engaged in
enjoyment
the amount of pleasure derived from performing a physical activity
overtraining
excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery)
5 components of health-related physical fitness
- cardiorespiratory fitness
- muscular strength
- muscular endurance
- flexibility
- body composition
why is cardiorespiratory fitness important?
it is vitally important to health and wellness, as well as the ability to engage in normal activities of daily living (ADLs) without excessive fatigue
which component of health-related physical fitness should be the top priority from the standpoint of preventing chronic disease and improving health and quality of life?
cardiorespiratory fitness
what is one of the most common errors made by personal trainers during the planning and implementation of cardiorespiratory exercise programs?
the failure to consider rate of progression
what can failure to consider rate of progression result in?
- the client may not be able to achieve their personal health and fitness goals in the most efficient and effective use of time and energy
- could result in injury if progression is too fast
- could result in poor exercise adherence if the progression is too slow
true or false: an individual’s cardiorespiratory fitness level is one of the strongest predictors of morbidity and mortality
TR UE
an initial exercise prescript should reflect which 3 things?
- the initial fitness level of the client
- fitness assessment results
- whether the client has any significant risk factors or health limitations to exercise
each exercise training session should include what 3 phases?
- warm-up phase
- conditioning phase
- cool-down phase
examples of a general warm-up
walking on a treadmill or riding a stationary bicycle before weight training
examples of a specific warm-up
performing body-weight squats and push-ups before weight training
benefits of warm-up
- increase heart rate and respiratory rate
- increased tissue temperature
- increased psychological preparation for bouts of exercise
effects of increase heart rate and respiratory rate
- increases cardiorespiratory system’s capacity for perform work
- increases blood flow to active muscle tissue
- increases the oxygen exchange capacity
effects of increased tissue temperature
- increases rate of muscle contraction
- increases efficiency of opposing muscle contraction and relaxation
- increases metabolic rate
- increases the soft tissue extensibility
effects of increased psychological preparation for bouts of exercise
-increases the mental readiness of an individual
how long does the cardiorespiratory portion of a warm-up period typically last?
5-10 minutes
what does the cardiorespiratory portion of a warm-up period consist of?
whole-body, dynamic cardiovascular or muscular movements (well below the anticipated training intensity threshold for conditioning)
what intensity level should the cardiorespiratory portion of a warm-up be performed at?
low-to-moderate
true or false: new clients who are sedentary or have medical or health limitations or those with previous exercise experience may require up to half or more of their dedicated workout time be directed to warm-up activities
TRUE
what must a client demonstrate complete understanding of before beginning warm-up?
the techniques necessary for self-myofascial release (foam rolling), static scratching, and operation of the cardiorespiratory equipment
benefits of cardiorespiratory exercise
- stronger and more efficient heart
- improved ability to pump blood (enhanced cardiac output)
- reduced risk of heart disease
- lower resting heart rate
- lower heart rate at any given level of work
- improvement of lung ventilation (more efficient breathing)
- stronger respiratory muscles
- thicker articular cartilage and bones with weight-bearing aerobic exercises
- improved oxygen transport
- reduced cholesterol levels
- reduced arterial blood pressure
- improved blood thinning and reduced risk of clot formation
- improved fuel supply (improved ability to use fatty acids, sparing muscle glycogen stores)
- improved ability of muscles to use oxygen
- improvement in mental alertness
- reduced tendency for depression and anxiety
- improved ability to relax and sleep
- improved tolerance to stress
- increase in lean body mass
- increase in metabolic rate
- reduced risk of obesity or diabetes mellitus
what does a cool-down provide the body with?
a smooth transition from exercise back to a steady state of rest
what is sufficient time for a cardiorespiratory cool-down period?
5-10 minutes
benefits of a cool-down
- reduce heart rate and breathing rates
- gradually cool body temperature
- return muscles to their optimal length-tension relationships
- prevent venous pooling of blood in the lower extremities
- restore physiologic systems close to baseline
cardiovascular responses to exercise
- linear increases in heart rate and systolic blood pressure
- increase in stroke volume (up to 40-60% of maximum), after which in plateaus
- increase in cardiac output from an average resting value of about 5L/min to as high as 20-40L/min
- an increase from 15-20% of circulating blood reaching skeletal muscle to 80-85%
- blood plasma volume decreases by as much as 10-20%
during exercise, blood is shunted away from major organs such as the kidneys, sliver, stomach, and intestines and is redirected to the ____ to promote heat loss
skin
what does increased blood pressure during exercise force water to do?
move from the vascular compartment to the interstitial space
how is flexibility training effective in cool-down?
it helps lengthen muscles back to their optimal length-tension relationships, promoting optimal joint range of motion
how should static stretching be used in a warm-up?
- only on areas that the assessments have determined are tight or overactive
- each stretch should be help for 20-30s at end-range
how should static stretching be used in a cool-down?
- focus on major muscles used during the workout
- used to return muscles to normal resting lengths
how to determine the muscles that need to be stretched during a warm-up
movement assessments such as the overhead squat and/or the single-leg squat tests
true or false: the physiologic and perceptual responses to exercise are highly variable
TRUE
FITTE principle
Frequency, Intensity, Type, Time, Enjoyment
recommended frequency activity for general health requirements
every day of the week, for small quantities of time
recommended frequency activity for improved fitness levels
3-5 days per week at higher intensities
very light intensity
<20% VO2R or % HRR, <35% HRmax, <10 RPE
light intensity
20-39% VO2R or % HRR, 35-54% HRmax, 10-11 RPE
moderate intensity
40-59% VO2R or % HRR, 55-69% HRmax, 12-13 RPE
hard intensity
60-84% VO2R or % HRR, 70-89% HRmax, 14-16 RPE
very hard intensity
> 85% VO2R or % HRR, >90% HRmax, 17-19 RPE
maximal intensity
100% VO2Ror % HRR, 100% HRmax, 20 RPE
ways to establish intensity
- heart rate
- power output (watts)
- calculating a percentage of maximal oxygen consumption (VO2max) or oxygen uptake reserve (VO2R)
gold standard measurement for cardiorespiratory fitness
VO2 max or the maximal volume of oxygen per kilogram of body weight per minute (the maximal amount of oxygen that an individual can use during intense exercise)
once VO2 max is determined, what is a common method to establish exercise training intensity?
have clients exercise at a percentage of their VO2 max
why is measuring VO2 max often impractical?
it requires clients to perform cardiorespiratory exercise at maximal effort and sophisticated equipment to monitor the client’s ventilation response (O2 consumed and CO2 expired)
what does VO2R require?
the simple calculation of VO2 max and then a simple equation to calculate VO2R
VO2R calculation
target VO2R = [(VO2max-VO2rest) x intensity desired] + VO2rest
what is VO2 rest predicted as?
1 MET or 3.5 mL O2 per kg per min
threshold intensity for most adults
50% VO2R or HRR
threshold intensity for deconditioned individuals
40% VO2R or HRR
one metabolic equivalent or MET is equal to what?
3.5 mL O2 per kg per min (or the equivalent of the average resting metabolic rate for adults)
what are METs used to describe?
the energy cost of physical activity as multiples of resting metabolic rate
MET values are used to relate what with what?
exercise intensity with energy expenditure (ex. an activity with a MET value of 4 would require 4 times the energy that person consumes at rest)
most commonly used formula for estimating HRmax
220 - age
hear rate reserve (HRR) / Karvonen method
a method of establishing training intensity based on the difference between a client’s predicted maximal heart rate and their resting heart rate
heart rate and oxygen uptake are ___ related during dynamic exercise
linearly
what is the most common and universally accepted method of establishing exercise training intensity?
selecting a predetermined training or target heart rate (THR) based on a given percentage of oxygen consumption
HRR formula
THR = [(HRmax-HRrest) x desired intensity + HRrest
a subjective rating of perceived exertion
a technique used to express or validate how hard a client feels he or she is working during exercise
what should a client’s subjective rating be based on?
the overall feelings of how hard he or she is working, including an overall sense of fatigue and not just isolated areas of the body
what is moderate intensity activity equal to on the 6-20 Borg scale?
“somewhat hard” (12-14)
talk test
- the ability to speak during activity can identify exercise intensity and ventilatory threshold
- if the client has reached a point at which they are not able to carry on a simple conversation during exercise beach they are breathing too hard, then they are probably exercising at too high of an intensity level
there is a correlation between talk test and what?
VO2, ventilatory threshold (Tvent), and heart rate
6 on Borg scale
no exertion at all
7 on Borg scale
extremely light
9 on Borg scale
very light
11 on Borg scale
light
13 on Borg scale
somewhat hard
15 on Borg scale
hard (heavy)
17 on Borg scale
very hard
19 on Borg scale
extremely hard
20 on Borg scale
maximal exertion
recommended amount of moderate intensity aerobic activity per week
150 minutes
recommended amount of vigorous intensity aerobic activity per week
75 minutes
criteria for a mode of exercise to be considered aerobic
- rhythmic in nature
- use large muscle groups
- be continuous in nature
cardiorespiratory training falls under what principle?
the principle of specificity
according to the principle of specificity, the body will what?
adapt to the level of stress placed on it and will then require more or varied amount of stress to produce a higher level adaption in the future
what is the purpose of stage training?
to ensure that cardiorespiratory training programs progress in an organized fashion to ensure continual adaption and to minimize the risk of overtraining and injury
how many stages of cardiorespiratory training are there?
3
zone 1 heart rate percentage
65-75%
zone 1 RPE
76-85%
zone 2 heart rate percentage
86-95%
zone 2 RPE
12-13
zone 3 heart rate percentage
14-16
zone 3 RPE
17-19
zone 1 sample activities
walking or jogging
zone 2 sample activities
group exercise classes, spinning
zone 3 sample activities
sprinting
how long should clients be able to maintain a zone 1 heart rate before moving to stage 2?
at least 30 minutes, 2-3 times per week
stage 1 training helps a client to better meet the ___ demands of the stabilization level of training in the OPT model
muscular endurance
what is stage 1 designed for?
to help improve cardiorespiratory fitness levels in apparently healthy sedentary clients
who is stage 2 designed for?
clients with low-to-moderate cardiorespiratory fitness levels who are ready to begin training at higher intensity levels
what is the focus of stage 2?
increasing the workload (speed, incline, level) in a way that will help the client alter heart rate in and out of zone 1 and zone 2
stage 2 helps increase the cardiorespiratory capacity needed for the workout styles in the ___ level of the OPT model
strength
stage 2 is the introduction to what?
interval training in which intensities are varied throughout the workout
example of a stage 2 workout
- warm up in zone 1 for 5-10 min
- move into a 1 minute interval in zone 2. gradually increase the workload to raise the heart rate up to zone 2 within that minute. once the heart rate reaches zone 2 of maximal heart rate, maintain it for the rest of that minute. it might take 45s to reach that hear rate, which means the client will only be at the top end for 15s before reducing the workload and returning to zone 1
- after the 1 minute interval return to zone 1 for 3 minutes
- repeat this if the client has time and can recover back into the zone 1 range- the most important part of the interval is to recover back to zone 1 between the intervals
true or false: once the individual is comfortable in stage 2, they should no longer perform stage 1 workouts
FALSE
-in stage 2, it is important to alternate days of the week with stage 1 training
work-to-rest ratios for stage 2
start with 1:3, then 1:2, then 1:1
who is stage 3 designed for?
the advanced client who has moderately high cardiorespiratory fitness level base and will use heart rate zones 1, 2, and 3
focus of stage 3
further increasing the workload (speed, incline, level) in a way that will help the client alter heart rate in and out of each zone
stage 3 training increases the capacity of the energy systems needed at the ___ level of the OPT model
power
example of a stage 3 workout
- warm up in zone 1 for 10 min
- increase the workload every 60s until reaching zone 3
- after pushing another minute in zone 3, decrease the workload
- drop workload down to level from before for one minute
- the faster the heart rate drops, the stronger the heart is getting
- if the client is not able to drop to the appropriate heart rate, client may be tired or about to overtrain- stay in zone 1 or 2 for rest of workout
- if hear rate drops to a normal rate, then overload the body again and go to the next zone, zone 3, for 1 min
- after this minute, go back to zone 1 for 5-10 min and repeat if desired
how to minimize the risk of all overtraining
rotate all 3 stages
how long should the intervals be in stage 3 at the start?
30-60 seconds
what does circuit training allow for?
- comparable fitness results without spending extended periods of time to achieve them
- a very time-efficient manner in which to train a client
kinetic chain deviations for clients who possess a rounded shoulder and/or forward head posture (upper crossed syndrome)
- during use of stationary bikes, treadmills, and ellipticals, watch closely for rounding of shoulders forward and a protruding head
- on steppers and treadmills, watch for the grasping of handles, which will cause elevated and protracted shoulders and a forward head (if possible, this equipment should be used without the assistance of the hands to increase the stabilization component, elevating the caloric expenditure and balance requirements)
- in settings in which a TV is present, watch for excessive cervical extension or rotation of the head to view the TV
kinetic chain deviations for clients who possess an anteriorly rotated pelvis and arched lower back (lower cross syndrome)
- initial use of bikes and steppers may not be warranted, as the hips are placed in a constant state of flexion, adding to a shortened hip flexor complex. if they are used, emphasize corrective flexibility techniques for the hip flexors before and after use
- treadmill speed should be kept at a controllable pace to avoid overstriding. the hips may not be able to properly extend and may cause the low back to overextend, placing increased stress on the low back. corrective flexibility for the hip flexors should be emphasized before and after use.
kinetic chain deviations for clients whose feet turn out and/or knees move in (pronation distortion syndrome)
- use of all cardio equipment that involves the lower extremities will require proper flexibility of the ankle joint. emphasize phone rolling and stretching for the calves, adductors, biceps femoris (short head), iliotibial (IT) band, and tensor fascia latae (TFL)
- using the treadmill and steppers that require climbing (or aerobics classes) may initially be too extreme for constant repetition, especially if clients are allowed to hold on to the rails and speed up the pace. if these modalities are used, emphasize the flexibility exercises and keep the pace at a controllable speed
circuit training
a series of resistance training exercises that an individual performs, one after the other, with minimal rest
