Proffesional exercise selection Cardiorespiratory training Flashcards
Cardiovascular fitness
the capacity to take in, transport, and utilize oxygen; specifically, the efficiency at which the heart and lungs can provide oxygen-rich blood to working muscle tissue.
Benefits of cardiovascular exercise:
Reduces fatigue
Improves energy levels
Reduces depression
Reduces stress and anxiety
Prevents some types of cancer
Improves sleep
Sleep recommendations
Newborns (0–3 months) 14–17 hours
Infants (4–11 months) 12–15 hours
Toddlers (1–2 years) 11–14 hours
Preschoolers (3–5 years) 10–13 hours
School-age children (6–13 years) 9–11 hours
Teenagers (14–17 years) 8–10 hours
Younger adults (18–25 years) 7–9 hours
Adults (26–64 years) 7–9 hours
Older adults (65+ years) 7–8 hours
Aerobic
WITH oxygen
Aerobic exercise: exercise that improves or is intended to improve the efficiency of the body’s cardiorespiratory system in absorbing and transporting oxygen
Anaerobic: WITHOUT oxygen
Anaerobic exercise: short-duration muscle contractions that break down glucose without using oxygen
Rates of perceived exertion (RPE):
subjective sliding scale of a client’s perception of their exercise intensity
Talk Test
the ability to speak during exercise as a gauge of the relative intensity
Heart rate zones
percentages of maximum heart rate associated with a desired physiological adaptation
There are five heart rate zones that generally correspond with exercise intensities
ZONE 1 * 50-60% Max HR
Very light activity, such as warm-up/cooldown
ZONE 2 * 61-70% Max HR
Light activity, such as slow-paced jogging, walking up a flight of stairs, lightweight low resistance
ZONE 3 * 71-80% Max HR
Moderate activity that increases aerobic endurance, such as moderate jogging, cycling, or rowing
ZONE 4 * 81-90% Max HR
Hard anaerobic activity, such as high rep ball slams, boxing, or heavy weight lifting
ZONE 5 * 91-100% Max HR
Extreme hard maximum exertion activity, such as sprinting. All out effort!
Maximum heart rate
average maximum number of times the heart should beat per minute during exercise
Calculated by subtracting a person’s age from 220
Karvonen formula
The formula used to estimate a target heart rate with consideration of heart rate reserve and resting heart rate
Tidal volume
the lung volume representing the normal volume of air displaced between normal inhalation and exhalation when extra effort is not applied
During exercise, tidal volume typically increases as breathing becomes deeper
The average healthy adult’s breathing rate increases to 35 to 45 breaths per minute based on intensity during exercise as their tidal volume also increases
Vital capacity
the greatest volume of air that can be expelled from the lungs after taking the deepest possible breath
For healthy adults, typically measures around 3,000 to 5,000 mL, depending on age, sex, height, and mass
Factors that influence tidal volume and vital capacity:
Age: lungs are at their maximum capacity during early adulthood and decline with age
Sex: female reproductive hormones lower aerobic power and pulmonary function
Body size: smaller bodies naturally have a smaller lung capacity
Physical conditioning: lung capacity improves (up to about 15%) with frequent aerobic exercise
Metabolic equivalent (MET):
the measure of the ratio of a person’s expended energy to their mass while performing physical activity
Formula: METs x 3.5 x Bodyweight (KG) / 200 = Calories per Minute
One (1) MET is equal to a person’s metabolic rate when at rest.
One (1) MET is approximately 3.5 mL of oxygen consumed per kilogram of body weight
VO2 max:
the maximum amount of oxygen an individual can utilize during exercise
Heart rate reserve (HRR):
maximum heart rate minus resting heart rate
Lactate threshold:
the maximum effort or intensity an individual can maintain for an extended time with minimal effect on blood lactate levels
Ventilatory threshold (VT):
the threshold where ventilation increases faster than the volume of oxygen
Minute ventilation
the total amount of air entering the lungs over the course of one minute
Applying cardiovascular training:
One application is cross-training or using several modes of training to develop a specific component of fitness.
Take into account any necessary modifications the client may require; be cautious when having clients perform cardio on rowing machines since poor form can cause injury.
The acute variables that can be manipulated to affect intensity are the following:
Rest: decrease rest time to increase intensity
Resistance: increase resistance to increase intensity
Speed: increase speed to increase intensity
There are six standardized types of cardiovascular training. Each is a slight modification of the acute variables as well:
Low intensity, long duration, or low-intensity steady state (LISS): cardiorespiratory exercise between 60 and 75 percent of maximum heart rate that remains within the aerobic threshold.
Moderate intensity, medium duration: 70 to 85 percent of maximum heart rate effort that aims to remain aerobic. For untrained clients, the percent of maximum heart rate may be lower.
High intensity, short duration or high-intensity interval training (HIIT): 80 percent of maximum effort or greater during work periods, with lower-intensity rest periods that are long enough to allow the heart rate to recover.
Aerobic intervals: sub-maximum effort during work periods to remain within the aerobic threshold.
Anaerobic intervals (Tabata): maximum effort during 20-second work periods with short 10-second complete rest for eight rounds or four minutes total. RPE 10 effort.
Fartlek (“speed play” in Swedish): an outdoor running style that uses landmarks and terrain to increase or decrease running speed. Fartlek training is a way to modify several variables at once. There are two common types of Fartlek workouts: time-based and random.
Altitude training
includes training at altitudes greater than 2,500 meters above sea level with the goal of increasing the blood’s oxygen-carrying capacity.
Specifically, there is an increase in erythropoietin (EPO).
Adaptations of cardiovascular exercise
Metabolic changes in muscle tissue, including an increase in mitochondria and myoglobin.
Myoglobin: a protein in muscle cells that carries and stores oxygen.
Angiogenesis: the development of new blood vessels.
Improves aerobic capacity
Aerobic capacity: a measure of the ability of the heart and lungs to get oxygen to the muscles.
Strengthens the heart muscle, lungs, and blood vessels
Improves the pumping capacity of the heart
