Exam 2 Ch 11 Cardio Respiratory Programming Flashcards
Elements of Cardiorespiratory workout
Warm-up
Endurance Conditioning
Cool-down
Stretching
Warm-up
5-10 mins
Low-moderate intensities
Increased blood flow
increased core temp
Decreased likelihood of injury
Reduced chance of cardiac arrhythmias
Endurance Conditioning
Follow FITT-VP prinicple
20-60 min per session (depends on intensity)
What is the minimum single bout duration for endurance conditioning
10 min continuous
What is the accumulative minute amount a day for endurance conditioning
30 min/day MIPA
or
20 min/day VIPA
Cool down
immediately follows endurance conditioning
5-10 mins
HR and BP return to near pre exercise levels
Maintains venous return to heart
Stretching
5-10 min
Target major muscle groups
may reduce soreness and cramping
Exercise Prescription for Improved Health and Cardiorespiratory fitness
Frequency
5 days/wk MIPA, 3 days/wk VIPA, or combination therof
Exercise Prescription for Improved Health and Cardiorespiratory fitness
Intensity
MIPA (3-6 MET; 40 to 60% of VO2R)
VIPA (>6 MET; 60-89% of VO2R)
or combination thereof
%HRR may be used instead of VO2R
Exercise Prescription for Improved Health and Cardiorespiratory fitness
Type (mode)
Aerobic, large muscle groups
Rhythmic action
Little skill required
Exercise Prescription for Improved Health and Cardiorespiratory fitness
Time (duration)
> 150 min/wk MIPA, 20-60 min/wk VIPA or combination thereof
Exercise Prescription for Improved Health and Cardiorespiratory fitness
Volume
about 1000 kcal/wk
500-1000 MET min per week
Exercise Prescription for Improved Health and Cardiorespiratory fitness
Progression
increase per client ability to adapt
Type A of exercise
Minimal skill and fitness level required
(cycling indoors, walking, aqua aerobics, slow dancing)
Type B of exercise
Vigorous, minimal skill but average fitness level requried
(jogging/running, rowing, stair climbing, elliptical, spinning, fast dancing)
Type C of exercise
Require skill and average fitness level
(aerobic dance, in-line skating, rope skipping, swimming)
Type D of exercise
Recreational activities, may improve fitness
(Basketball, downhill skiing, handball, racket sports, hiking)
what should we use to set exercise intensity
ACSM recommends using %VO2 reserve
How to calculate VO2 reserve
VO2Max - VO2 rest (3.5)
Initial Exercise intensity for adults with poor CRF levels
30-59% VO2R or HRR
How to calculate HRR
HRmax - HR rest
Initial Exercise intensity for apparently health adults
40 to <90% VO2R or HRR
Initial Exercise intensity to improve CRF
55 to 80% VO2R or HRR
How to calculate targetVO2
[%intensity X VO2(max-rest) ] +VO2rest
Can convert to METS as well
Limitations of using MET method
MET values of activites are only estimates
MET cost varies with skill
Environmental factors
HRR Method (Karvonen method)
- HHR = HRmax - HRrest
- % intensity X HRR
- add back in HRrest
Limitations of HR method
Predicting HRmax can lead to large errors in exercise intensity
HRmax varies with exercise mode
HR is affected by various factors
Prescribing exercise intensity for healthy adults
Poor
%HRR or %VO2R - 30-45
%HRmax - 57-67
RPE - light-moderate
Prescribing exercise intensity for healthy adults
Fair
%HRR or %VO2R - 40-55
%HRmax - 64-74
RPE - Light-moderate
Prescribing exercise intensity for healthy adults
Average
%HRR or %VO2R - 55-70
%HRmax - 74-84
RPE - moderate-hard
Prescribing exercise intensity for healthy adults
Good
%HRR or %VO2R - 65-80
%HRmax - 80-91
RPE - moderate-hard
Prescribing exercise intensity for healthy adults
Excellent
%HRR or %VO2R - 70- <90
%HRmax - 84-96
RPE - somewhat hard- hard
Monitoring exercise intenisty
methods to ensure safety
HR
RPE
Talk Test
Counting talk test
Frequency of exercise
Combination of MIPA and VIPA for 3-5 days per week recommended
<3 sessions per week: suboptimal results
Multiple 10 min bouts per day beneficial for people with poor fitness
Duration of exercise of activity per day
20-60 min continuous or intermittent activity per day
When does CRF improve with MIPA
lasting 30-60 min
How often can you add time
5-10 min every other week
How to calculate volume for CR
volume = frequency x intensity x duration
index of weekly energy expenditure
equals activitys MET value x minutes performing it in a week
MET mins per week
ACSM reccomendation for MET minutes per week
500-1000 MET min per week
about 150 min per week of MIPA
about 5400-7900 steps per day
Progression of exercise for CR programing
3 stages
Initial conditioning
Improvement
Maintenance
Progression of exercise for CR programing
Initial Conditioning
lasts 1-6 weeks
Goal: 55% - 60% HRR for 30 continuous min
Progression of exercise for CR programing
Improvement
4-6 mo
Progress to 5 days/wk
Goal: sustain MVPA 20-60 min per session
Progression of exercise for CR programing
Maintenance
Continuance after reaching goals of improvement stage
Goal: maintain fitness level and weekly caloric expenditure
Aerobic training methods and modes
Continuous
Discontinuous
Circuit resistance training
