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ACE Personal Trainer > Chapter 8 - Cardiorespiratory Training > Flashcards

Chapter 8 - Cardiorespiratory Training Flashcards

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1
Q

Cardiovascular System

A

Cardiovascular or circulatory system is a closed loop system composed of the heart, blood vessels, and blood. Blood travels through the heart to arteries, capillaries, veins and back to the heart.

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2
Q

Blood - Plasma & Non-plasma

A

The liquid portion of the blood which carries hormones, proteins, food materials, ions, and gases throughout the body. The non-plasma part of blood are the formed elements: red blood cells, white blood cells and platelets. Bloods primary function is transportation. Other functions are temp regulation and acid/base balance.

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3
Q

Arteriosclerosis definition

A

Hardening of the arteries and narrowing of the arteries due to plaque accumulation

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4
Q

The heart

A

Size of a human fist.
Right 2 chambers for pulmonary circulation (atrium/ventricle), receives depleted blood
Left 2 chambers for systemic circulation (atrium/ventricle) receives oxygenated blood

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5
Q

Respiratory System

A

Provides a means to replace oxygen and remove carbon dioxide from the blood. It makes speech possible. Helps regulate acid/base balance during exercise. Comprised of nose, nasal cavity, pharynx, larynx, trachea, bronchi and lungs. Passages that filter air and transport it into the lungs where gas exchange occurs within alveoli. 300 million alveoli!

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6
Q

Oxygen carrying capacity of blood is determined by:

A
  1. Ability to ventilate the alveoli in the lungs
  2. Hemoglobin concentration in the blood
    In most healthy individuals the oxygen carrying capacity of the blood is not a limiting factor in the performance of cardiorespiratory exercise.
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7
Q

Pulmonary ventilation is a function of:

A

Rate and depth (tidal volume) of breathing

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8
Q

Oxygen Delivery

A

Most important factor in cardio fitness is delivery of 1) more blood to active cells (muscles) which is a function of cardiac output and 2) less blood to inactive cells (digestion)

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9
Q

Cardiac Output Formula

A

Cardiac Output = Heart Rate (HR) BPM x Stroke Volume (SV) in liters

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10
Q

Cardiac Output Volumes

A

At rest typical cardiac volume is 5 liters/min.
During maximal exercise this increases to 20-25 liters/min
Can reach 30-40 liters/min for highly trained person
SV can increase 40-50% and then plateaus

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11
Q

Oxygen Extraction

A

The amount of oxygen extracted is largely a function of muscle fiber type and the availability of specialized oxidative enzymes. (slow twitch muscles are adapted to oxygen extraction due to high levels of oxidative enzymes)

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12
Q

Adaptation to Training (oxygen exchange)

A

One of the most important adaptions to training is an increase in the number and size of the mitochondria with a corresponding increase in the levels of oxidative enzymes used to aerobically produce ATP

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13
Q

First Ventilatory Threshold (VT1)

A

Intensity of aerobic exercise at which ventilation starts to increase in a nonlinear fashion in response to an accumulation of metabolic by-products in the blood.

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14
Q

Second Ventilatory Threshold (VT2)

A

A metabolic marker that represents the point at which high intensity exercise can no longer be sustained due to an accumulation of lactate.

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15
Q

Low Intensity Exercise Adaptations

A
  1. Involves Type 1 muscle fibers (slow twitch)
  2. Increases size and quantity of mitochondria which aids ATP production
  3. Growth of more capillaries around the recruited muscle fibers which enhances delivery of oxygenated blood
  4. At upper limit of muscle capacity to generate force there may be contractile adaptations leading to hypertrophy. (actin and myocin filaments)
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16
Q

High Intensity Exercise Adaptions

A
  1. Involves Type 2 muscle fibers (fast twitch)
  2. Increase in the number of anaerobic enzymes so that anaerobic energy production is enhanced
  3. Contractile proteins may increase resulting in hypertrophy
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17
Q

Adaptations of Respiratory System

A

Muscles of the respiratory system will adapt as exercise is performed regularly to allow for increased ventilation of the alveoli, which is where the respiratory system interfaces with the cardiovascular system.

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18
Q

Cardio Adaptation Time Required

A
  1. begins with first exercise but usually takes about 2 weeks before readily measurable
  2. Maximal Oxygen Uptake (VO2 max) increases with training but plateaus and peaks at about 6 months of training.
  3. Ventilatory threshold may adapt for years. It is a significant marker of metabolism that permits prediction of lactate threshold during progressive exercise. (due to capillary growth and increased mitochondria density)
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19
Q

Universal principal of cardio training

A

It is necessary to progressively perform higher intensities of exercise to effectively challenge or overload the cardio system.

20
Q

Intense Cardio Affect on Body Temp

A

Metabolism often rises 20-25 times above resting levels during intense cardio exercise resulting in potentially raising body temp 1 degree Celsius every 5-7 minutes

21
Q

Thermoregulatory Process

A
  1. Increased blood temp identified by central receptors
  2. Hypothalamus receives input and activates SNS
  3. Peripheral vasodilation transfers more heat to skin surface
  4. Eccrine glands activated - sweating begins
  5. Heat leaves the body and temp lowers
    The body relies primarily on evaporation for heat loss during exercise. Radiation is primary for heat loss at rest.
22
Q

Heat Exhaustion Symptoms

A 
Profuse sweating
Cold and clammy
Pale
Weak, rapid pulse 
Dizzy
Nausea
Headache
Low blood pressure
Stop working out, cool down, hydrate, monitor temp, lie down and elevate feet
23
Q

Heat Stroke Symptoms

A 
Hot dry skin
Bright red skin color
Rapid, strong pulse
Labored breathing
Elevated body core temp
Stop exercising, cool body, give fluids, Emergency room
24
Q

Fluid Replacement During Exercise

A

Before - 12-17 ounces for a 154 lb person or more
During - To prevent >2% weight loss, include sodium, potassium and carbs, 8-16 oz per hour
After - As normal or 23oz/lb per pound lost during exercise to speed process

25
Q

Exercising in Cold - Temp loss in water

A

Temp loss in water is 4 times faster than in air

26
Q

Exercising in Cold Considerations

A
  1. Wear layers of clothing
  2. Allow adequate ventilation of sweat
  3. Wear breathable clothing
  4. Replace body fluids
  5. Monitor body weight
27
Q

Exercising in Heat Considerations

A
  1. Start gradually to get acclimated
  2. Wear lightweight ventilated clothing
  3. Never wear impermeable clothing
  4. Replace body fluids as they are lost
28
Q

Exercising at Altitude Considerations

A
  1. The affect of altitude is typically greatest on about the 3rd day at altitude.
  2. Acclimatization takes about 2 weeks.
  3. Altitude sickness symptoms - shortness of breath, headache, dizziness, nausea
29
Q

FITT Cardio Recommendations for General Population

A

Frequency - cardio >=5days/wk mod or >=3days/wk vigor
Intensity - Moderate to vigorous or light for deconditioned
Time - 30-60min/day moderate or 20-60min/day vigorous. Less than 20min/day still beneficial
Type - regular, rhythmic, large muscle groups
Volume - >=500-1,000 MET min/wk or >= 7,000 steps/day

30
Q

Maximum Heart Rate Considerations

A 
Things that affect MHR:
Genetics
Type of exercise
Medications
Age
Body Size
Altitude
Generally not influenced by training
31
Q

Age Based MHR Considerations

A

Using estimated age based MHR is strongly discouraged as it could promote risks for serious cardiovascular complications for previously physically inactive clients.

32
Q

Aged Based MHR Formulas

A

Fox, Naughton, Haskell MHR = 220- age
Gellish MHR = 206.9 - (.67 x age)
Tanaka MHR = 208.0 - (.70 x age)

33
Q

Karvonen Formula for Heart Rate Reserve (HRR)

A

Target Heart Rate (THR) = (HRR x Intensity%) + RHR

Where HRR = MHR -RHR

34
Q

Rating of Perceived Exertion RPE

A

6 - 20 Scale: light 6-10, mod 11-13, vig 14-20

0 - 10 Scale: light - 3-4, mod 5-6. vig 7-10

35
Q

VO2 Max Considerations

A

If exercise is below 40-50% of VO2 max there is minimal minimal improvements in VO2 max.
The lowest effective training intensity at which adaptations might be provoked is VT1.

36
Q

METs Considerations

A

Not precise but intuitive and useful. Multiples of an assumed resting metabolic rate of 3.5 mL/kg/min. 5 METs represents a metabolic rate of 5 times more than at rest.
Light <3 - walking at home, cards, fishing
Moderate 3-5.9 - brisk walking, badminton, golf, tennis doubles
Vigorous >=6 - running, bicycling, shoveling, basketball

37
Q

Exercise Duration Guidelines

A
  1. Increase minutes per session and number of sessions per week before increasing intensity
  2. Don’t increase too much at a time, 10% is good.
  3. exercise reduces risks of too much sitting
  4. reduced amounts of sitting decreases risks of inactivity.
38
Q

Primary Respiratory Exercises

A

Ambulatory

39
Q

Green Exercise definition & considerations

A
  1. Exercising outdoors
  2. Benefits include - improved cognitive function, enhanced cardiac function, reduction in stress hormone production
  3. Don’t forget the sunscreen
40
Q

Principal of Overload definition

A

When additional stresses are placed on the organs or systems (cardiorespiratory or muscular) in a timely and appropriate manner physiological adaptations and improvement occur.

41
Q

FITT Recommendations for Reducing Sedentary Time

A

Frequency - take breaks from sitting every 60-120min

Intensity - Light intensity

42
Q

Contraindications to Respiratory Assessment

A
  1. Chest pain
  2. Significant drop in BP - 10mm/Hg
  3. Excessive rise in BP - >250/115
  4. Shortness of breath or wheezing
  5. lightheadedness, pallor, nausea, cold & clammy
  6. Failure of HR to increase with exercise
  7. Noticeable change of HR rhythm
  8. Equipment failure
  9. Severe fatigue - verbal or physical
  10. Client requests to stop
43
Q

VT1 Assessment

A

Incrementally increase intensity (raise HR by 5bpm)
Increase by .5 MPH, 60-120 second stages
Complete within 8-16 minutes
Measure pre-exercise HR & BP
Light warm up for 3-5 min
Adjust to moderate intensity RPE 3-4
At latter part of each stage record HR & BP, and have client recite (not read) passage (alphabet)
Ask client how difficult it is to speak
Stop assessment when client says it is difficult to speak (not entirely comfortable)
Cool down 3-5 min
Perform test on 2 occasions and use the average

44
Q

VT2 Assessment Considerations

A
  1. Only recommended for well trained individuals who have fitness and performance goals.
  2. A 15-20 min VT2 test could be considered 95% of the HR if done for 30-60 minutes.
  3. Well trained individuals can do this on their own
45
Q

VT2 Assessment

A
  1. Explain test
  2. Do brief warm up. Keep HR <120
  3. Increase to predetermined level and adjust as needed and continue for 20 min
  4. During last 5 Min, record HR at each minute. Take the average
  5. Multiply by .95 to determine VT2
  6. Cool down
46
Q

Base Training Objective

A

Primary objective - Improve health
Secondary objective - build fitness
Achieve consistent exercise participation
Don’t perform assessment at Base level, this could de-motivate

47
Q

Performance Training Objectives

A

How much to work out in each Zone for Performance Training:
80% - < VT1
10% - VT1 - VT2
10% - > VT2

ACE Personal Trainer (13 decks)

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