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
5 Components of Health-Related Physical Fitness
- CR Fitness
- Muscular Strength
- Muscular Endurance
- Flexibility
- Body Composition
Integrated Cardiorespiratory Training
CR training programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the CR system
Rate of Progression
Critical to helping clients achieve their person health and fitness goals in the most efficient and effective use of time and energy
3 Phases in Each Exercise Training Session
warm-up, conditioning, cool-down phase
Warm-Up and Cool-Down Times
Typically 5-10 minutes
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 to follow
Warm-Up Purpose
- Increase HR and respiration rates
- Increase tissue temp.
- Psychologically prepare individual
Warm-Up for Stabilization Level Client
Self-myofascial release, static stretching, CR exercise
Warm-Up for Strength Level Client
Self-myofascial release, active-isolated stretching, CR exercse
Warm-Up for Power Level Client
Dynamic, functional warm-up
-self-myofascial release, dynamic stretching
Cool-Down Phase
Provides the body with a smooth transition from exercise back to a steady state of rest
Cool-Down Phase Purpose
- Reduce HR and breathing rates
- Gradually cool body temp.
- Return muscles to their optimal length-tension relationships
- Prevent venous pooling of blood into lower extremities
- Restore physiologic systems close to baseline
Suggested Cool-Down Activities
Corrective Stretching (self-myofascial release and static stretching) and low-intensity CR exercise
Static Stretching and When
-Statically stretch tight or overactive muscles in warm-up and major muscles used during workout in the cool-down
Individual Responses to Exercise
Are highly variable
FITTE Principle
- Frequency
- Intensity
- Type
- Time
- Enjoyment
Frequency
The number of training sessions in a given time period
General Health Requirement Recommendations
- 150 minutes per week of Moderate Intensity aerobic activity (40-60% of VO2R , 55-70% of HRmax)
- 75 minutes per week of vigourous-intensity aerobic activity (+60% of VO2R, +70% of HRmax)
Intensity
The level of demand that a given activity places on the body
7 Methods for Prescribing Exercise Intensity
- Peak VO2 Method
- VO2 Reserve Method
- Peak Metabolic Equivalent (MET) Method
- Peak Maximal Heart Rate (MHR) Method
- HR Reserve (HRR) Method
- Ratings of Perceived Exertion Method (RPE)
- Talk Test Method
Maximal Oxygen Consumption (VO2max)
The highest rate of oxygen transport and utilization achieved at maximal physical exertion
Peak VO2 Method
VO2max, or the maximal volume of oxygen per kg body weight per minute
- The maximal amount of oxygen that an individual can use during intense exercise
- Often impractical to measure without the use of expensive and sophisticated equipment
Oxygen Uptake Reserve (VO2R)
The difference between resting and maximal or peak oxygen consumption
VO2 Reserve Method
Target VO2R = [(VO2max - VO2rest) X Intensity Desired] + VO2rest
VO2 Rest
Usually predicted at 1 MET or 3.5 mL O2 X kg^-1 X min^-1
Target VO2R EX
25 YO Client, VO2max of 35, Desired Intensity between 70-85%
[(35 - 3.5) X .70] + 3.5 = 25.55
[(35 - 3.5) X .85] + 3.5 = 30.28
ACSM Training Intensity Recommendation
40 or 50 - 85% of VO2R or HRR
One MET Equivalence
- 5 mL O2 X kg^-1 X min^-1
- Equivalent of the average resting metabolic rate (RMR) for adults
MET Purpose
Used to describe the energy cost of physical activity as multiple of RMR
-MET values are used to relate exercise intensity with energy expenditure
Physical Activity with MET Value of 4
Requires 4 times the energy that the person consumes at rest
Peak Maximal Heart Rate (MHR) Method
HRmax = (220 - Age)
-Should never use this as HRmax varies significantly among individuals
HR Reserve (HRR) Method
AKA Karvonen Method
-A method of establishing training intensity based on the difference between a client’s predicted HRmax and their resting HR
HRR Method Formula
THR = [(HRmax - HRrest) X Desired Intensity] + HRrest
Ratings of Perceived Exertion Method (RPE)
- A technique used to express or validate how hard a client feels he or she is working during exercise
- Subjectively rating the perceived difficulty of the exercise
- 6-20 Borg Scale
Talk-Test Method
The ability to speak during activity can identify exercise intensity and ventilatory theshold
Ventilatory Threshold
The point during graded exercise in which ventilation increases 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
Type
The type or mode of physical activity that an individual is engaged in
3 Criteria to be Considered an Aerobic Activity
- Be rhythmic in nature
- Use large muscle groups
- Continuous in nature
Enjoyment
The amount of pleasure derived from performing a physical activity
Principle of Specificity
The body will adapt to the level of stress placed on it and will require more or varied amounts of stress to produce a higher level of adaptation in the future
Stage Training
Ensures the CR training programs progress in an organized fashion to ensure continual adaptation and prevent overtraining and injury
-3 stages use 3 HR training zones
Stage I Purpose
-Designed to help improve CR fitness levels in apparently health sedentary clients.
Stage 1 Intensity
Uses a THR of 65-75% of HRmax, 12-13 on RPE scale
Stage 1 CR Workout
Start slowly and gradually work up to 30-60 minutes of continuous exercise in zone one two to three times per week
Stage II Purpose
Designed for clients with low-to-moderate CR fitness levels who are ready to begin training at higher intensity levels
-Increases workload in a way that will help client alter heart rate in and out of zone one and two
Stage II Workout
See Book
Stage III
See Book
Circuit Training
-Consists of a series of strength-training exercises performed one after another with minimal rest
Circuit Training Benefits
- Allows for comparable fitness results without spending extended periods of time to achieve them
- Just as beneficial as traditional forms of CR exercise
