Chapter 8: Cardiorespiratory Fitness Training

What should a warm up include?

- Minimum of 5-10 min of lower intensity activity - Should include dynamic flexibility - Movement Prep

What are some benefits of circuit training:

-Can be just as beneficial as traditional forms of cardiorespiratory exercise for improving or contributing to improved fitness levels -Circuit training resulted in higher post-exercise metabolic rates as well as strength levels

Methods for prescribing exercise intensity

-Peak VO2 method -VO2 Reserve Method -Peak Metabolic Equivalent (MET) Method -Peak Maximal Heart Rate (MHR) Method -HR Reserve (HRR) Method -Ratings of Perceived Exertion Method -Talk Test Method

Example of a stage 3 workout

1. Warm up in zone one for up to 10 minutes. 2. Increase the workload every 60 seconds until reaching zone three. This will require a slow climb through zone two for at least 2 minutes. 3. After pushing for another minute in zone three, decrease the workload. This 1-minute break is an important minute to help gauge improvement. 4. Drop the client's workload down to the level he or she was just working in, before starting the zone 3 interval. During this minute, the heart rate will drop. 5. As improvements are made during several weeks of training, the heart rate will drop more quickly. The faster the heart rate drops, the stronger the heart is getting. 6. If the client is not able to drop to the appropriate heart rate during the 1-minute break, assume that he or she is tired and about to overtrain. The solution is to stay in zone one or two for the rest of the workout. The bottom line is that the client is not rested enough to do that type of exercise on that day (which may be because of a hard workout the day before, not enough sleep, or poor nutrition). Monitoring heart rate is an excellent tool in avoiding overtraining. 7. If the heart rate does drop to a normal rate, then overload the body again and go to the next zone, zone three, for 1 minute. 8. After this minute, go back to zone one for 5-10 minutes and repeat if desired.

How do we use static stretching in the warm-up and cool-down periods:

1. When used in a warm-up, static stretching should only be used on areas that the assessments have determined are tight or overactive. Each stretch should be held for 20 to 30 seconds at end-range. 2. During the cool-down, static stretching should be used to return muscles to normal resting lengths, focusing on the major muscles used during the workout.

According to the 2008 Physical Activity Guidelines, what is the minimum amount of time per week an individual should engage in physical activity if performed at a moderate-intensity level?

150min

How long does NASM suggest the cardiorespiratory portion of the warm-up should last?

5-10 minutes

How long does NASM suggest the cardiorespiratory portion of the warm-up should last?

5-10mins

Moderate intensity typically represents an intensity range of less than ______% VO2R:

60; which is enough of a demand to increase heart and respiratory rate, but does not cause exhaustion or breathlessness for the average untrained apparently healthy adult (should be able to talk comfortably during exercise)

Which of the following intensity ranges best describes someone just moving into a zone 3 cardiorespiratory training workout?

86-90%

Programming circuit training into the stabilization, strength, and power level client:

Beginning Client (Stabilization Level): -5-10 minutes Flexibility (self-myofascial release and static stretching) -5-10 minutes Stage I cardiorespiratory training -15-20 minutes Circuit weight training -5-10 minutes Stage I cardiorespiratory training 5-10 minutes Flexibility (self-myofascial release and static stretching) Intermediate Client (Strength Level): -5-10 minutes Warm-up: flexibility (self-myofascial release and active-isolated stretching) -5-10 minutes Stage II cardiorespiratory training -15-20 minutes Circuit weight training -5-10 minutes Stage II cardiorespiratory training -5-10 minutes Cool-down: flexibility (self-myofascial release and static stretching) Advanced Client (Power Level): -5-10 minutes Warm-up: flexibility (self-myofascial release and dynamic stretching) -5-10 minutes Stage III cardiorespiratory training -15-20 minutes Circuit weight training -5-10 minutes Stage III cardiorespiratory training -5-10 minutes Flexibility (self-myofascial release and static stretching)

Peak maximal heart rate (MHR) method

Calculating maximal heart rate for establishing training intensity during cardiorespiratory exercise: -Although measuring a client's actual maximal heart rate is impractical for personal trainers because it requires testing clients at maximal capacity, there are many formulas to estimate HR max HR max= 220-age

Integrated Cardiorespiratory Training

Cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system

Which of the following best describes when a person is ready to move to stage II cardiorespiratory training from stage I?

Client can maintain a zone 1 heart rate for 30 minutes.

VO2 Reserve (VO2R) example

Consider the following example of a 25-year-old client with a desired training intensity between 70 and 85%. If this 25-year-old client has a V. o 2max of 35 mL O 2 . kg 1 . min 1 (which is considered average), then the formula would be solved as follows: [(35 - 3.5)] x .70 + 3.5 = 25.55 mL O2 x kg^-1 x min^-1 and [(35 - 3.5)] x .85 + 3.5 = 30.28 mL O2 x kg^-1 x min^-1

Rate of progression

Depends on health and fitness status, exercise tolerance, and program goals: -critical to helping clients achieve their personal health and fitness goals in the most efficient and effective use of time and energy. In addition, failure to carefully consider and monitor rate of progression of each client on an individual basis can also result in injury if progression is too fast or in poor exercise adherence if the progression is too slow

Suggested Cool Down Activities

During the transition from rest to steady-state cardiorespiratory exercise, the body undergoes numerous and oft en dramatic physiologic changes, depending on the intensity and duration of the activity (increases in HR and systolic BP and an increased stroke volume, increase in % amount of circulating blood that reaches skeletal muscle, blood is shunted away from major organs, blood plasma levels decrease, etc): -With all this happening in the body ,the cool-down period helps gradually restore physiologic responses to exercise close to baseline levels -The cool down should include flexibility training (including corrective exercises; as this will help aid in the process of lengthening muscles back to their optimal length-tension relationships, promoting joint range of motion)

Overtraining

Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery).

T or F, two individuals will respond and adapt to cardiorespiratory exercise in exactly the same way

FALSE, the physiologic and perceptual responses to exercise are highly variable, even among individuals of similar age, fitness, and health. Thus, all exercise training recommendations, including cardiorespiratory exercise, must be individually determined and should always use the FITTE principle

T or F, the client should always perform the warm-up during your training session:

False; once a client has demonstrated a complete understanding of the techniques necessary for self-myofascial release (foam rolling), static stretching, and operation of the cardiorespiratory equipment can he or she begin performing the warm-up before the session with the fitness professional. This will then allow for increased training time in which to focus on other aspects of the training program

During the first workout or zone 2, what are some important questions/context to ask and figure out. What do you do with this discovered context?

Finding out if the client's HR actually got within the zone two bandwidth, asking the client how easy/hard it was to achieve their goal, looking at if the client was able to maintain the wanted HR for a period of time, how long were they able to keep the HR in zone two: -based off these contexts, we can start to create a more accurate, modified training zone for the client 1. If the client wasn't able to reach the predicted zone two in 1 minute, then use the heart rate he or she was able to reach as their "85%." 2. Take 9% off this number to get the lower end of the client's readjusted zone. 3. For example, if 150 beats per minute (bpm) was the predicted 85% of HR max , but the client was only able to work up to 145 bpm during the 1-minute push, 145 bpm should now be considered that client's 85% HR-max. 4. Take 9% off 145% (9% of 145 is 13 beats; 145 - 13 = 132). So, 132 bpm is the individual's 76% of HR max . 5. If the client got into the readjusted zone two, and then reaching the zones was fine, work slowly to increase the client's time in this zone. 6. If the client's heart rate goes above the predicted zone and he or she still can recover back to zone one at the end, add a couple of beats per minute to the zone and then work on increasing the time.

Stage 3 Cardiorespiratory Training

For an advanced client who has a moderately high cardiorespiratory fitness level base and will use heart rate zones one, two, and three. The focus in this stage is on further increasing the workload (speed, incline, level) in a way that will help the client alter heart rate in and out of each zone

FITTE

Frequency, Intensity, Time, Type, Enjoyment

Which of the following have a linear relationship during dynamic exercise?

Heart rate and oxygen uptake

Which of the following is a formula that determines a client's target heart rate during exercise?

Heart rate reserve (HRR) method

A client has been performing cardiorespiratory exercise for four weeks. Which of the following physiologic adaptations should the personal trainer expect to observe in the client?

Improved ability of muscles to use oxygen

What is the focus in stage II of cardiorespiratory training?

Increasing capacity needed for Strength-Level exercise

benefits of cardiorespiratory fitness

Individuals can achieve numerous health-related benefits from modest amounts of moderate-intensity exercise, and even greater benefits from vigorous-intensity exercise: -reliable predictors of death and disability. In fact, research has confirmed that an individual's cardiorespiratory fitness level is one of the strongest predictors of morbidity and mortality -poor cardiorespiratory fitness is related to a marked increase in risk of premature death from all causes, but particularly from cardiovascular disease. Conversely, an improvement in cardiorespiratory fitness is related to a reduction in premature death from all causes

What are the intervals in zone 3?

Intervals within zone 3 should start out relatively brief, 30 to 60 seconds. Once fitness and overall conditioning improves, stage III programs can be progressed similarly to stage II workouts, decreasing work-to-rest ratios and increasing the duration of high-intensity intervals. However, the frequency and duration of intervals in zone two and zone three should be client-specific based on their goals, needs, abilities, and tolerance to intense activity

Which of the following is a benefit of integrated cardiorespiratory training?

It decreases resting heart rate.

Peak Metabolic Equivalent (MET) Method

One MET is 3.5 ML O2 per KG per Min, or equivalent of average resting metabolic rate for adults: -METs are used to describe the energy cost of physical activity as multiples of resting metabolic rate. MET values are used to relate exercise intensity with energy expenditure. For example, a physical activity with a MET value of 4, such as jogging at a slow pace, would require 4 times the energy that that person consumes at rest (e.g., sitting quietly).

Which of the following requires a client to perform cardiorespiratory exercise at maximal effort while monitoring ventilation response?

Peak VO2 method

Benefits of a cool-down include the following:

Reduced heart rate and breathing rates, gradually cools body temperature, returns muscles to their optimal length-tension relationships, prevents venous pooling of blood in lower extremities, restores physiological systems close to baseline

T or F, once in stage 3, it is important to rotate all three zones

TRUE; There will be a low- (stage I), medium- (stage II), and high-intensity day (stage III) to help minimize the risk of overtraining

T or F, In stage II, it is important to alternate days of the week with stage I training.

TRUE; alternate sessions -example: monthly plan for a 3-days/week schedule. Start with stage I on Monday. Th en, move to stage II on Wednesday and go back to stage I on Friday. Th e next week, start with stage II and so on. Rotate the stages to keep workouts balanced

enjoyment

The amount of pleasure derived from performing a physical activity

Clients Who Possess a Rounded Shoulder and/or Forward Head Posture (Upper Crossed Syndrome)

The fitness professional must watch closely for the following kinetic chain deviations: ◆ During use of stationary bicycles, treadmills, and elliptical trainers, watch closely for rounding of shoulders forward and a protruding head. ◆ On steppers and treadmills, watch for the grasping of the handles (with an over-supinated or over-pronated hand position), which will cause elevated and protracted shoulders and a forward head. If possible, this equipment should be used without the assistance of the hands to increase the stabilization component, elevating the caloric expenditure and balance requirements. ◆ In settings in which a television is present, watch for excessive cervical extension (looking upward) or rotation of the head to view the television.

Clients Who Possess an Anteriorly Rotated Pelvis and Arched Lower Back (Lower Crossed Syndrome)

The fitness professional must watch closely for the following kinetic chain deviations: ◆ Initial use of bicycles or steppers may not be warranted, as the hips are placed in a constant state of flexion, adding to a shortened hip flexor complex. If they are used, emphasize corrective flexibility techniques for the hip flexors before and after use. ◆Treadmill speed should be kept to a controllable pace to avoid over-striding. The hips may not be able to properly extend and may cause the low back to overextend (arch), placing increased stress on the low back. Corrective flexibility for the hip flexors should be emphasized before and after use.

Clients Whose Feet Turn Out and/or Knees Move In (Pronation Distortion Syndrome)

The fitness professional must watch closely for the following kinetic chain deviations: ◆ Use of the all cardio equipment that involves the lower extremities will require proper flexibility of the ankle joint. Emphasize foam rolling and static stretching for the calves, adductors, biceps femoris (short head), iliotibial (IT) band, and tensor fascia latae (TFL). ◆ Using the treadmill and steppers that require climbing (or aerobics classes) may initially be too extreme for constant repetition, especially if clients are allowed to hold on to the rails and speed up the pace. If these modalities are used, emphasize the flexibility exercises mentioned above and keep the pace at a controllable speed.

Time

The length of time an individual is engaged in a given activity.

Relative intensity

The level of effort required by a person to do an activity: -For improved fitness levels, the frequency is 3 to 5 days per week at higher intensities

Conditioning phase

The main activity of a workout: -higher intensity> lower intensity for improvements in fitness

Type

The type or mode of physical activity that an individual is engaged in

For which of the following are Stage I cardiorespiratory training programs designed?

To help improve cardiorespiratory fitness levels in apparently healthy sedentary clients

Peak VO2 method

Traditional gold standard measurement for cardiorespiratory fitness. Maximal volume of oxygen per kg body weight per minute: -however, it is not tangible for most trainers due to client having to complete full intensity while being monitored by advanced equipment; this is why sub-maximal tests are mostly used to estimate VO2max

Circuit Training

Type of physical activity program in which the person performs a group exercises in a sequence with brief rests between exercises

Ratings of perceived exertion method

Used to express or validate how hard a client feels he or she is working during exercise. (RPE) method person is subjectively rating perceived difficulty of exercise. 6 is no exertion at all, 20 is maximal exertion.

when is a client ready for stage 2?

When the client is able to maintain zone one heart rate for at least 30 minutes two to three times per week

HR Reserve (HRR) Method

a method of establishing training intensity based on the difference between a client's predicted maximal heart rate and their resting heart rate: THR= [(HR max- HR rest) x desired intensity] + HR rest

cardiorespiratory fitness

ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity

What are the time recommendations for reeking benefits of exercise

adults should accumulate 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week or an equivalent mix of moderate- and vigorous-intensity aerobic activity

VO2 reserve

another method that can be used to establish exercise training intensity, and is now the preferred method: Target VO2R= [(VO2max - VO2rest) x intensity desired] + VO2rest In this case, Vo2max can be estimated using a sub-maximal test or directly measured, and Vo2rest is usually always predicted (estimated at 1 MET or 3.5 mL O 2 . kg 1 . min 1 ).

Which method of cardio should be avoided for a client who demonstrates low-back arching as a movement compensation?

bikes

Postural Considerations in Cardiorespiratory Training

cardiorespiratory training involves movement, it must follow the same kinetic chain technique parameters as flexibility and resistance training exercises. Selecting the appropriate form of cardiorespiratory training is also important for the beginner

General Warm-Up

consists of movements that do not necessarily have any movement specific to the actual activity to be performed. (Examples include warming up by walking on a treadmill or riding a stationary bicycle before weight training.)

Specific Warm-Up

consists of movements that more closely mimic those of the actual activity, oft en referred to as dynamic stretches. (Examples include performing body-weight squats and push-ups before weight training.)

Stage 2 Cardiorespiratory Training

designed for clients with low-to-moderate cardiorespiratory fitness levels who are ready to begin training at higher intensity levels: -The focus in this stage is on increasing the workload (speed, incline, level) in a way that will help the client alter heart rate in and out of zone one and zone two. Stage II training helps increase the cardiorespiratory capacity needed for the workout styles in the strength level of the OPT model

Stage 1 Cardiorespiratory Training

designed to help improve cardiorespiratory fitness levels in apparently healthy sedentary clients using a target heart rate of 65 to 75% of HR-max or approximately 12 to 13 on the rating of perceived exertion scale (zone one): -client should be able to hold a conversation during the duration of the activity. In stage I, clients should start slowly and gradually work up to 30 to 60 minutes of continuous exercise in zone one

What intervals should the client start out with in phase 2:

intervals should start out relatively brief as previously demonstrated with a work-to-rest (hard-to-easy) ratio of 1:3 (e.g., 1-minute interval followed by a 3-minute recovery). Once fitness and overall conditioning improves, stage II programs can be progressed using 1:2 and eventually 1:1 work-to-rest ratios. Moreover, the duration of each of these intervals can be gradually increased in regular implements

Example of a zone 2 workout:

introduction to interval training in which intensities are varied throughout the workout: 1. Start by warming up in zone one for 5 to 10 minutes. 2. Move into a 1-minute interval in zone two; Gradually increase the workload to raise the heart rate up to zone two within that minute. Once the heart rate reaches zone two of maximal heart rate, maintain it for the rest of that minute. It might take 45 seconds to reach that heart rate, which means the client will only be at the top end for 15 seconds before reducing the workload (speed, incline, or level), and returning to zone one. 3. After the 1-minute interval return to zone one for 3 minutes. 4. Repeat this if the client has time and can recover back into the zone one range. Th e most important part of the interval is to recover back to zone one between the intervals.

Frequency

number of training sessions in a given time period, usually expressed as per week.

Stage III training increases the capacity of the energy systems needed at the ____________ level of the OPT mode

power

warm-up

preparing the body for physical activity. It can be either general in nature or more specific to the activity

cool - down phase

provides the body with a smooth transition from exercise back to a steady state of rest. In essence, a cool-down is the opposite of the warm-up: -overarching goal of a cool-down is to reduce heart and breathing rates, gradually cool body temperature, return muscles to their optimal length-tension relationships, prevent venous pooling of blood in the lower extremities, which may cause dizziness or possible fainting, and restore physiologic systems close to baseline. -Sufficient time for a cardiorespiratory cool-down period is approximately 5 to 10 minutes

Intensity

refers to the level of demand that a given activity places on the body: -Applied to cardiorespiratory exercise, intensity is established and monitored in numerous ways, including calculating heart rate, power output (watts), or by calculating a percentage of maximal oxygen consumption (V. o 2max) or oxygen uptake reserve (V. o 2 R)

General Aerobic Activity Recommendations

the recommended frequency of activity is preferably every day of the week, for small quantities of time

The purpose of the warm-up period is ____________:

to increase heart and respiration rates, increase tissue temperature, and psychologically prepare the individual for higher training intensities.

T or F, Exercise training programs should be designed to meet the specific needs and goals of the individual client

true

T or F, New clients who are sedentary or have medical or health limitations or those with limited previous exercise experience may require up to half or more of their dedicated workout time be directed to warm-up activities, at least initially:

true

T or F, the initial exercise prescription should reflect (a) the initial fitness level of the client (b) fitness assessment results (c) whether the client has any significant risk factors or health limitations to exercise

true

T or F, Higher intensities greater than 60%V. o 2 R are generally required for improvements in overall fitness and conditioning

true; however the combo of both intensities will also result in improved health

T or F, low-intensity cardiorespiratory exercise will typically result in some improvements in health and well-being, but not necessarily any significant improvements in fitness as compared with higher training intensities

true; important point that personal trainers should share with their clients

Name the benefits that accrue as the result of numerous physiologic adaptations to cardiorespiratory training:

◆ Stronger and more efficient heart ◆ Improved ability to pump blood (enhanced cardiac output) ◆ Reduced risk of heart disease ◆ Lower resting heart rate ◆ Lower heart rate at any given level of work ◆ Improvement of lung ventilation (more efficient breathing) ◆ Stronger respiratory muscles (e.g., intercostals) ◆ Thicker articular cartilage and bones with weight-bearing aerobic exercises ◆ Improved oxygen transport ◆ Reduced cholesterol levels ◆ Reduced arterial blood pressure ◆ Improved blood thinning and reduced risk of clot formation ◆ Improved fuel supply (improved ability to use fatty acids, sparing muscle glycogen stores) ◆ Improved ability of muscles to use oxygen ◆ Improvement in mental alertness ◆ Reduced tendency for depression and anxiety ◆ Improved ability to relax and sleep ◆ Improved tolerance to stress ◆ Increase in lean body mass ◆ Increase in metabolic rate ◆ Reduced risk of obesity or diabetes mellitus

Each exercise training session should also include the following phases:

◆ Warm-up phase ◆ Conditioning phase ◆ Cool-down phase