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