Lesson 17: Cardiorespiratory Training Flashcards
How do Type 1 Muscle Fibers adapt to low-intensity exercise?
- they create an increase in size and number of mitochondria to increase ATP production
- they increase capillaries around recruited muscle fibers to enhance delivery of oxygenated blood to fibers
How do Type 2 Muscle Fibers adapt to high-intensity exercise?
by increasing the number of anaerobic enzymes for anaerobic ATP production
What happens to the heart during exercise due to the expansion of blood volume with endurance training?
The heart muscle will hypertrophy, enlarging its chambers and becoming a bigger and stronger muscle to deliver a higher cardiac output.
What is stroke volume?
The amount of blood pumped per beat.
According to studies, does stroke volume or max heart rate increase during exercise?
stroke volume
Why does stroke volume increase during exercise?
Due to chamber enlargement and greater amounts of chamber filling (end-diastolic volume) and greater chamber emptying (ejection fraction) with each beat.
What is end-diastolic volume?
The volume of blood that is present in the left and right ventricle during filling phase or at end-load phase
What is ejection fraction?
The volume of blood pumped out of the left ventricle with each beat.
What is vasodilation?
The widening of blood vessels.
Where does the cardiovascular system interface with the respiratory system?
The alveoli
What muscles are involved in respiration? (6)
Diaphragm, group of muscles that pull the ribcage upwards (sternocleidomastoid, scalene, serratus anterior) and downwards (rectus abdominis, quadratus lumborum)
What is tidal volume?
Normal volume of air that the lungs inspire and expire with no extra effort needed.
How long does it take for VO2 Max to peak and/or plateau?
About 6 months
What are changes in the ventilatory threshold attributed to?
- capillary growth
- increased mitochondrial density in active muscles
What supports changes in Ventilatory Threshold and VO2 Max?
Changes in the muscle’s capacity to store additional glycogen and ability to use fatty acids for fuel.
What does the term steady state refer to?
The state in the body’s energy and physiological demands of exercise are met by the delivery of the physiological systems in the body.
What body processes reach a stable state within the steady state? (6)
oxygen uptake heart rate cardiac output ventilation blood lactate concentration body temp
Exercise duration is primarily limited by either the willingness to continue or 3 physiological demands, what are they?
- availability of oxygen
- muscle glycogen
- blood glucose
How long does it take to reach steady state?
from 45 seconds to 3/4 mins
Why do some people oppose to stretching as part of a warm-up?
Because stretching improves muscle elasticity which lowers the force-generating capacity of the contractile proteins of the muscle.
What type of stretching should a gymnast do opposed to the type a runner should do in warm-up?
A gymnast should perform static stretching as this will benefit their flexibility. A runner should do dynamic stretching.
What is the cardiovascular drift?
A gradual increase in heart rate response during a steady-state bout of exercise.
What causes the cardiovascular drift?
- Small reductions in blood volume (due to fluid loss) which increases HR to maintain cardiac output and therefore offsets stroke volume
- An increase in the core temperature that directs blood to the skin to decrease heat - which decreased blood available for exercising muscles
What is a lactate sink?
A structure that is proficient at using lactate for energy.
Exercise intervals of 15 - 30 seconds will utilise which type of muscle fibers?
Type 2
According to the US Department of Health & Human Services, what are the specific weekly exercise guidelines for adults aged 18-64?
- perform 150 minutes of moderate exercise per week or 75 mins of vigorous exercise
- perform 10 min aerobic bouts throughout the week
- participate in muscle strengthening at least three times a week
What does the FITT acronym stand for?
Frequency
Intensity
Time
Type
What methods can be used by the trainer to monitor exercise intensity?
- heart rate
- Rates of Perceived Exertion
- VO2 or metabolic equivalents
- caloric expenditure
- talk test/VT1
- blood lactate/VT2
What varaibles impact MHR?
- genetics
- exercise modality (type)
- medications
- body size
- altitude
- age
What is a concern for the 220 - age MHR formula?
It can overestimate a young adult’s MHR and underestimate an older person’s MHR.
What is the Karvonen Method formula for calculating target heart rate?
(Heart Rate Reserve x % Intensity) + Resting Heart Rate
By how many beats does RHR differ from lying to standing position?
10 Beats
What is the classical scale and contemporary category scale for Ratings of Perceived Exertion?
Classical = 6-20 Contemporary = 1-10
What are the number categories for light, moderate and vigorous METs?
light = < 3 moderate = 3-6 vigorous = > 6
How is caloric expenditure calculated?
By measuring or estimating total quantity of O2 consumed per minute and multiplying it by 4kcal/liter of O2.
What is the formula for calculating caloric expenditure?
(VO2 x body weight / 1000) x 5kcal
How do you calculate someone’s gross or absolute VO2 from their relative VO2?
multiply her VO2 by her body weight.
What does lactate threshold refer to?
The point at which lactate production becomes greater than lactate removal which results in an initial rise in blood lactate values.
What does the Onset of Blood Lactate Accumulation technically refer to?
The point at which lactate levels begin to rise exponentially due to an accumulation within the blood and inability to buffer the influx of acid.
When blood lactate levels reach above 4 mmol (onset of blood lactate accumulation) how long can the client generally work out for?
20-30 mins
Why is the talk test a better monitoring test than a given VO2 max or MHR?
Because it is down to the clients unique metabolic or ventilatory response so provides a reasonable/accurate marker for exercise.
_____ continue to contribute significantly to the number of calories burned at VT1.
fats
The accumulation of lactate causes disturbances in blood PH balance of the body, how is this accumulation prevented and buffered?
It is buffered by the bicarbonate buffering system in the blood. The body produces extra CO2 which causes a subsequent increase in breathing (VT1) to buffer out lactate.
What are blood buffers?
Compounds that help to neutralize acidosis and reduce muscle fiber acidosis.
What is minute ventilation?
The amount of air the client moves within one minute.
What develops at the point in which ventilation deviates from the progressive linear increase in exercise intensity?
Muscle and blood acidosis.
What occurs as exercise intensity increases ventilation wise?
As exercise intensity increases, ventilation may begin to deviate from a linear fashion and minute ventilation occurs. Blood buffers to reduce muscle fiber acidosis and there is an increase in CO2 which the body tries to eliminate through increased ventilation.
Why does the body move from VT1 to VT2 through increased exercise intensity?
With higher intensities, the buffering mechanism cannot keep up with the extra acid production and the pH of the blood begins to fall due to lactate accumulation. This causes another increase in ventilation which is the VT2.
What is the HR Turnpoint/Deflection Point?
The point during incremental aerobic exercise at which the HR no longer increases linearly but shows a more curvilinear response.
What is the HR Turnpoint/Deflection Point related to?
Lactate accumulation during exercise.
What does SAID stand for?
Specific Adaptations to the Imposed Demands
What is the Fartlek Training priniciple?
It is another form of interval training but is not structured to certain time limits. This one bases the intervals between fast and slow on how the individual feels during the exercise.
Why was circuit training invented?
As a premise that sequential exercises using different muscle groups might allow the client to focus on one muscle group whilst a previously used group is recovering.
E.g squats into push up
What is the logic behind circuit training?
That the overall metabolic rate may remain high enough to allow cardiorespiratory training effects whilst still focusing on muscular components.
Aerobic power only increased by an average of _ - _% in a study on circuit training.
5-7%
What are 2 examples of exercise similar to walking or running in winter time?
cross-country skiing and snowshoeing
What are the advantages of aquatic exercise?
It reduces orthopedic loading and is capable of training different muscle groups than those used during ambulatory (walking) activities.
What is the energy cost of ambulatory activity in the water related to?
The depth of the water
Why can aquatic exercise be an issue for those with compromised circulatory function?
It can lead to complications due to the redistribution of blood throughout the central circulation when immersed in water.
What are the main concepts of mind-body exercises?
That is it performed with focus and you attempt to control/regulate breathing, perform with specific form and link the emotional aspects with physical aspects.
What are 4 types of mind-body exercises?
Walking
Tai Chi
Pilates
Hatha Yoga
What environmental considerations need to be considered for special precautions?
Heat or cold air at high altitude or high levels of air pollution
What is peripheral vasodilation?
When blood is brought to the skin’s surface to aid cool down when overheating.
Sweat is evaporated on the skin and therefore aids as a cool down for the underlying blood, how many degrees does this prevent the body rising by?
2-3 degrees
Why is there an elevated HR when someone exercises in warmer conditions?
- The body tries to cool down through peripheral vasodilation, but the high degree of vasodilation supply to the skin actually reduces venous return of blood to the heart and stroke volume declines. The heart attempts to increase/maintain cardiac output by therefore increasing the HR.
- Sweating results in loss of fluid, if not replaced, dehydration is a result and causes a decline in blood volume which also reduces venous return to the heart and so the HR increases to maintain cardiac output.
What tips can you give for working out in the heat?
- Gradually begin to exercise in the heat so that you become acclimatized. This takes 7-10 days properly.
- Wear lightweight, colourful clothing that is well-ventilated.
- Never wear impermeable or non-breathable clothing.
- Replace lost fluids as you go to avoid dehydration.
- Try to involve air movement such as travelling on a bike and not exercising in one place.
What can occur from exercising in extreme cold temperatures?
- An excessive loss of body heat can result in hypothermia or frostbite.
- Vasoconstriction can increase peripheral resistance and blood pressure.
What tips should you share with clients exercising in colder climates?
- Wear several layers of clothing as these can be removed/replaced as needed. Includes a head covering as body heat also radiates from the head.
- Allow for adequate ventilation of sweat. If you are sweating into layers of clothing, proper evaporation will not take place which will cause retention of body heat.
- Select good materials that allow the body to give off body heat during exercise and retain it during inactive periods.
- Replace lost fluids throughout.
Why are you not able to deliver as much oxygen at high altitudes?
The relative availability of oxygen in the air is reduced and because there is less pressure to drive the oxygen into the blood via the lungs, the oxygen carried into the blood is reduced.
Why should exercise intensity be reduced in high altitudes?
Because the amount of oxygen being delivered to exercising muscles and the blood is reduced therefore, intensity should be reduced as to keep the HR in a target zone.
What are signs of altitude sickness?
- shortness of breath
- headache
- lightheadedness
- nausea
With every 1,000ft, ambient temperature decreases by ___c.
2 degrees
What tips should be given to clients performing exercise in highly polluted areas?
- avoid exercising during rush hours as the Carbon Monoxide level peaks during rush hour.
- Avoid high cigarette smoking areas before/after.
- Avoid combinations of high temperature, humidity and air pollution.
- Limit the amount of time spent in high pollution areas.
- Be aware of seasonal variations in ozone levels.
Why should you be careful to exercise highly polluted areas?
This can be irritating to the airways, decrease the oxygen-carrying capacity of the blood and has been shown to link to the development of cardiac and pulmonary diseases.
What are the 4 ACE IFT cardiorespiratory training phases?
Phase 1 - Aerobic-base training
Phase 2 - Aerobic-efficiency training
Phase 3 - Anaerobic-endurance training
Phase 4 - Anaerobic-power training
What markers can be used for cardiorespiratory values?
You can either use the measured HRs at VT1 and VT2 or the predicted measurements such as %Heart Rate Reserve and %Maximal Heart Rate.
What are the 3 metabolic marker (VT1/2) zones for cardiorespiratory fitness?
Zone 1: Below VT1
Zone 2: Between VT1 and VT2
Zone 3: Above VT2
What are the advantages of using metabolic markers VT1 and VT2 when programming?
The tests are reasonably easy to administer and require minimal equipment and the se metabolic markers allow for indivualized programming as the are specific to each individual.
What is the advantage of using a talk test for determining the 3 Zones for exercise intensity?
The test requires no equipment, is easy to administer and explain, it is based on actual changes in ventilation and allows for individual programming.
What are the 3 Zones for intensity using RPE 0-10 Scale?
Zone 1 - 3-4
Zone 2 - 5-6
Zone 3 - 7-10
What are the advantages of using RPE when determining the 3 Zones for exercise intensity?
It is a good subjective intensity marker, correlates well with the talk test, metabolic markers and VO2 max and is easy to teach to clients.
What are the 3 Zones for intensity using RPE 0-20 Scale?
Zone 1 - 12-13
Zone 2 - 14-16
Zone 3 - 17-20
What are the 3 Zones for intensity using %VO2R?
Zone 1 - 40-59%
Zone 2 - 60-84%
Zone 3 - at or above 85%
What are the 3 Zones for intensity using %Heart Rate Reserve?
Zone 1 - 40-59%
Zone 2 - 60-84%
Zone 3 - at or above 85%
What are the 3 Zones for intensity using %Maximal Heart Rate?
Zone 1 - 64-76%
Zone 2 - 77-93%
Zone 3 - at or above 94%
What are the 3 Zones for intensity using the Metabolic Equivilants?
Zone 1 - 3-6
Zone 2 - 6-9
Zone 3 - above 9
What is the category or RPE terminology for the 3 Zones of intensity?
Zone 1 - low to moderate
Zone 2 - moderate to vigorous
Zone 3 - vigorous to very vigorous
If a client is ready to start in phase 2 of the cardiorespiratory ACE IFT model, what test should be administered?
Talk test for VT1
If a client is ready to start in phase 3 of the cardiorespiratory ACE IFT model, what test should be administered?
VT2 threshold test
What is the focus of Phase 1 Aerobic Base Training in the cardiorespiratory ACE IFT Model?
- creating positive exercise experiences to enhance adherence
- steady-state exercise in zone 1 (below HR at VT1)
What is the focus of Phase 2 Aerobic-efficiency training in the cardiorespiratory ACE IFT Model?
- increasing the duration of exercise and introducing intervals to improve aerobic efficiency, fitness and health
- increased workload at VT1
- introduced low zone 2 intervals and progress to high zone 2 intervals
What is the focus of Phase 3 Aerobic-efficiency training in the cardiorespiratory ACE IFT Model?
- designing a programme to help with endurance performing goals
- 7 hours of cardiorespiratory fitness a week
- majority of training in zone 1
- interval/high intense sessions in zone 2/3
What is the focus of Phase 4 Aerobic-efficiency training in the cardiorespiratory ACE IFT Model?
- improving anaerobic power to improve phosphagen energy pathways and buffer of blood lactate accumulation to improve speed for short bursts at near maximal efforts during competitions
- very intense aerobic power intervals in zone 3
What is the training effect and how long does it last?
The training effect is the increase in VO2 Max that occurs during the first 3-6 months of an aerobic-endurance exercise program.
During Phase 1 of aerobic training, what duration should the client start at and how does this increase weekly?
The starting point should match what the client is able to perform and then increase by 10% each week until it reaches 30 minutes of continuous exercise.
What is something you could recommend an overweight client that does not enjoy prolonged exercise sessions?
Set an alarm on their phone and break up the desired amount of exercise minutes throughout the day - this may also ease muscle or joint pain.
What do the Zone 2 Intervals in Phase 2 of Aerobic Efficiency Training do for the HR at VT1?
The intervals eventually increase the HR at VT1 which means the client can exercise at a lower HR when at the same exercise intensity and exercise at higher intensities at the VT1 HR.
How many hours of cardiorespiratory training do you need to be doing weekly to be in phase 3: anaerobic-endurance training?
7+ hours
What is the term ‘the black hole’ referred to as?
Where there is a psychological push to do more but a physiologic pull to do less.
What zone does the term ‘black hole’ refer to and why?
It refers to Zone 2 aka moderately hard training because it is not so intense to provoke adaptations and not easy to allow easy training.
Why should Phase 3: Anaerobic-Endurance training mainly focus on training in zones 1 and 3?
Because in zone 3 you are fatiguing and exhausting yourself to the point you need recovery, if you continuously trained in this zone you would overtrain which is worse. Whereas training within zone 1 and 3 allows for a balance.
What is overtraining syndrome and maladaptations to training exclusively attributed to?
A failure to incorporate proper recovery days - especially around travel or other stressors.
__ mins of moderate intensity every day does not pose a risk to overtraining syndrome.
30 mins
Is high or low monotony better in producing training results and less provocative of maladaptations to training? Why?
Low - because there is more variability in loading/intensity day to day
If a client’s HR at VT1 is 143 BPM and at VT2 is 162 BPM, what would their HR Zones be?
Zone 1 - below 143
Zone 2 - 143 - 161
Zone 3 - above 162
How can a trainer help their client avoid overtraining?
- distributing zone 1 training time across warm up, cool downs
- moderate-intensity workouts focused on increasing distance and/or time
- recovery intervals following zone 2 and 3 work intervals
- recovery workouts on days following high-intensity workouts
If a client is not highly fit, has minimal recovery time and lacking in total training time - how many zone 2 and 3 workouts should the PT give in phase 3: anaerobic-endurance training phase?
Only 1 or 2
What is the ‘rule of threes’?
The rule of threes goes of the basis that the volume of training should be increased by less than 10% weekly until the total weekly volume reaches a max of 3x the anticipated duration of the targeted event the client is training for.
Why will exercise intervals in zone 3 be less than those in zone 2 of training?
Because of the inability to sustain long intervals at zone 3 where the HR equals or exceeds that of VT2. In zone 2 the HR sits between VT1 and VT2 and longer intervals can be sustained.
If the client cannot reach the desired intensity during an interval or is unable to reach recovery intensity/HR, what should the trainer do?
Stop the interval session and have them recover with a cardio exercise at an RPE of 3-4.
If a client shows signs of overtraining, what should the trainer do?
Decrease the frequency and/or intensity of the client’s intervals and allow more recovery time.
What are some examples of athletes that may train in phase 4: anaerobic-power training?
- competitive kayakers who need to paddle vigorously for short periods to navigate through difficult sections of rapids
- soccer/basketball athletes that require both cardiorespiratory endurance and the ability to sprint repeatedly
- runners/cyclists that need to be able to sprint and recover throughout the race
What is the intent of phase 4: anaerobic power training?
- To perform very high-intensity training of nearly maximal muscular capacity but with enough recovery to prevent rapid accumulation of fatigue so that muscle can be taxed maximally.
- To increase the tolerance for the metabolic by-products of high-intensity exercises
What is the underlying principle of phase 4: anaerobic-power training?
The underlying principle of phase 4: anaerobic-power training is that if there is a substantial and sustained depletion of the phosphagen stores and lactate accumulation, the body will adapt with a larger phosphagen pool and larger buffer reserves.
What is a typical training session and % VO2 Max in phase 4: anaerobic-power?
10 x 70 second exercise intervals at 115% of VO2 Max and 2 min recovery
What % of training is spent in each zone in phase 4:anaerobic-power training?
zone 1 - 70-80%
zone 2 - less than 10%
zone 3 - 10-20%
What is the difference with exercise intervals in phase 4 compared to phase 3 of cardiorespiratory endurance training?
In Phase 4 the intervals will involve short bursts of sprints or hill sprints that are designed to tax the phosphagen stores within the muscles and create a rapid rise in blood lactate levels. The recovery time will be 10-20x longer than the work intervals. Phase 4 is more taxing.
What are the 2 primary considerations when training youth?
- prevent overspecialization
2. protect against orthopedic trauma from training too much
Why is heavy weight training bad for youth?
It provides challenges with energy balance and bone/joint integrity.
What 4 considerations dictate modification of the exercise program for older adults?
- avoiding cardiovascular risk
- avoiding orthopedic risk
- the need to preserve muscle tissue
- the rate at which older individuals adapt to training
What is sarcopenia?
a syndrome characterized by progressive and generalized loss of skeletal muscle mass and strength.
Why is sarcopenia particularly pronounced in older women?
It is most common in women who do not have enough testosterone to support the muscle mass.
Why should harder training sessions be reduced for older adults?
Because their bodies are more fragile and heal at a slower rate therefore, their muscles will take longer to deal with the microtrauma of intense sessions.
How many hard/long training sessions per week should older adults perform?
No more than 2
What are the causes for cardiovascular drift?
- small reductions in blood volume that occur during exercise due to fluid loss and fluid moving between cells which results in compensatory increase in HR to maintain cardiac output
- increased core temp that directs greater quantities of blood to the skin to facilitate heat loss
How many RPE points will 3 sessions of 30 mins at an RPE of 5 have?
450 points
3 x 30 = 90 x 5 = 450
