Chapter 8 CardioRespiratory Fitness Training

Intervals should start out relatively brief with a ratio of

1:3 (1 minute interval followed by 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.

2008 Physical Activity Guidelines for American, for health benefits

2 hrs and 30 minutes (150 minutes) of moderate-intensity aerobic activity (brisk walking) every week or 1 hour and 15 minutes (75 minutes) of vigorous-intensity exercise aerobic activity (jogging or running) every week or an equivalent mix of moderate-and vigorous-intensity aerobic activity.

A beginning client might take how long for stage I?

2 to 3 months,

What should the client work up to in Stage I?

30 to 60 minutes of continuous exercise in zone one. If the client has not exercised before he or she might ahve to start in zone one for only 5 minutes or reduce the heart rate percentage to the general health activity recommendations.

How long does the cardiorespiratory portion of a warm-up typically last?

5 and 10 minutes and consits of whole-body, dynamic cardiovascular or muscular movements.

Intermediate Client (Strenght Level)

5-10 Minutes warm-up: flexibility (self-myofascial release and active-isoalted stretching) 5-10 minutes Stage II cardiorespiratory training 15-20 Minutes Circuit weight training 5-10 minutes Stage II cardiorespiratory trianing 5-10 minutes cool down: flexibility (self-myofasical relase and static stretching)

Cool-down time

5-10 minutes

Beginning Client (stabalization level) circuit routine

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)

Advanced Client (power level)

5-10 minutes Warm-up: flexibility (self-myofascial releae 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 Miutes Flexibility (self-myofascial release and static stretching)

RPE

6: to Exertion at all 7: Extremely Light 8 9:Very Light 10 11: Light 12 13: Somewhat hard 14 15: Hard 16 17: Very Hard 18 19:extremely hard 20: maximal exertion

3 criteria for an activity or exercise to be "aerobic"

A. Be rythmic in nature, B Use large muscle groups, and C be continuous in nature. Examples: Running or jogging, walking, Exercising on cardio equipment,swimming, cycling

Inital exercise prescription should reflect what?

A. The initial fitness level of the client, B. Fitness assessment results, and C. Whether the client has any significant risk factors or health limitations to exercise. Each exercise training session should also include the following phases: Warm-up phase, Conditioning phase, Cool-down phae

In stage II what is important?

Alternating days of the week with stage I training. Means alternating sessions every workout.

Peak VO2 Method

Exercising at a percentage of VO2max

Stage III

For advanced clients who has a moderately high cardiorespiratory fitness level base and will use heart rate zones one, two, and three.

Focus of Stage III

Further increasing workload (speed,incline, level) in a way that wil help the client alter heart rate in and out of each zone. Stage III training increases the capacity of the energy systems needed at the power level of the OPT model.

Warm-up for the Power level Client (SMR)

Gastrocnemius/Soleus, Adductors, TFL and Illotibial Band, Latissimus Dorsi Time: 30 seconds for each muscle

Warm-up for the strength Level Client(Active-isolated Stretched)

Gastrocnemius/Soleus, Adductors, Tensor Fascia Latae, Latissimus Dorsi Time: 1-2 seconds, 5-10 reps for each muscle

Warm-up stabilization level client (Static Stretching)

Gastrocnemius/soleus, adducotors, tensor fascia latae, Latissimus Dorsi, Time: 30 seconds for each muscle

Warm-up for the power level client (Dynamic Stretching)

Hip swings: side to side, Prisoner squats, lunge with rotaton, later tube walking, medicine ball lift and chop, single-leg squat touch down time: 10 repetitions of each side

Purpose of warm-up

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

Focus of Stage II

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.

What is introduced in stage II?

Interval training in which intensities are varied throughout the workout

Moderate exercise typically represents what?

Less than 60% of VO2R

General Warm-up

Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow

Specific warm-up

Low-intensity exercise consiting of movements that mimic those that will be included in the more intense exercise that is to follow.

TAble 8.8

PG 213 MEMORIZE

Methods for Prescribing Exercise Intensity

Peak VO2 Method, Vo2 Reserve Method, Peak Metabolic Equivalent Method, Peak Maximal Heart Rate Method, HR Reserve Method, RPE method, Talk test method

Frequency

Refers to the number of training sessions in a given timeframe.

General Aerobic Activity Recommendations

TABLE 8.6 PG 209 MEMORIZE 8.7 AS WELL

Cardiorespiratory Fitness Training

The ability of the circulatoryu and respiratory systems to supply oexygen-rich blood to the skeletal muscles during sustained physical activity.

Enjoyment

The amount of pleasure derived from performing physical activity

Oxygen uptake reserve

The difference between resting and maximal or peak oxygen consumption

Maximal Oxygen consmptionm (VO2max)

The highest rate of oxygen transport and utilization achieved at maximal physical exertion.

Time

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

Intensity

The level of demand that a given activity places on the body

Ventilatory Threshold (Tvent)

The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.

Vo2 Reserve Method

The prefered method according to the most recent positin stand by the American College of SPorts medicine. Target Vo2R= [Vo2max-Vo2Rest] X intensity desired] + Vo2rest VO2 rest usually 3.5

Type

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

Warm-up stabilization level client (Cardiorespiratory exercise)

Treadmill, Stationary bike, stairclimber, rower, elliptical trainer, time: 5-10 minutes

Warm-up for the strength Level Client (Cardiorespiratory exercise)

Treadmill, stationary bike, stair climber, rower, elliptical traininer time: 5-10 minutes

Circuit Training

Very time efficient in whic to train a client and will be thoroughly described as it pertains to cardiorespiratory training. Can concist of a serires of strength-training exercises that an indvidiual performs, one after the other, with minimal rest.

Clients able to maintain zone one for two to three times a week will?

be ready for stage II,

Warm-up for stabilization level client (self-myofasical release)

examples: Gastrocnemius/soleus, adductors, Tensor Fascia Latae, Latissimus Dorsi, Time: 30 seconds for each muscle

FITTE

frequency, intensity, type, time, and enjoyment

Stage Training

purpose is to ensure that cardiorespiratory training programs progress in an organized fashion to ensure continual adaptation and to minimize the risk of overtraining.

Principle of Specificity

the body will adapt to the level of stress placed on it and will then require more or varied amounts of stress to produce a higher level of adaptaion in the future.

Stablization Circuit Routine

1. Ball dumbbell chest pass 2. Ball dumbbell row 3. Single-leg scaption 4. Single-leg dumbbell curl 5. Ball Dumbbell triceps extension 6. Step-up to balance 7. Rest

Strength Circuit Routine

1. Dumbell Chest Press 2. Machine Cable Row 3. Seated Dumbell Overhead Press 4. Standing Barbell Curl 5. Machine Triceps pushdown 6. Multiplanar lunges 7. Rest

Based on answers to questions regarding workout in stage II

1. If the client wasn't able to reach the predicited 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 ened of the clients readjusted zone. 3. For example, if 150 beats per minute (bpm) was the predicted 85% HRmax, but the client was only able to work up to 145 bm during the 1-minute push, 145 bpm should now be considered the clients 85% HRmax. 4. Take 9% off 145% so, 132 is the individuals 76% of HRmax 5. if the client got into the readjusted zone two, and then reaching the zones was fine, work slowly to increase the clients time in this zone. 6. If the client's heart rate goes above the predicted zone and he or she still can recover ack to zoen one at the end, add a couple of beats per minute to the zone and then work on increasing the time.

Power Circuit Routine

1. MB chest pass 2. MB soccer throw 3. MB scoop toss 4. Squat Jumo 5. Rest

Example of Stage II workout

1. Warm up 5-10 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 reaches zone two of maximal heart rate, maintain it for the rest of the minute. It might take 45 seconds to reach the heart rate, which means the client will only be at the top sped 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. The most important part of the interval is to recover back to zone one between the intervals.

Procedure for stage III

1. Warm up in zone one for up to 10 minutes 2. Then, increase the workload every 60 seconds until reaching zone three. This will require a slow climb through zone two for at least two 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 clients 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, monitoring heart rate is an excellent tool in avoiding overtraining. 7. if the heart rate does drop to a normale rate, then overlaod 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 minues and repeat if desired.

Benefits and effects of a warm-up

Benefits: Increased heart and respiratory rate, Effects: Increases cardiorespiratory system's capactiy to perform work, Increases blood flow to active muscle tissues, Increases the oxygen exchange capacity Increased Tissue Temperature, Effects: Increase rate of muscle contraction, Increases efficiency of opposing muscle contraction and relaxtion, Increases metabloic rate, Increases the soft tissue extensibility Increased Psychological preparation for bouts of exercise, Effects: Increases the mental readiness of an individual

Five components of health-related physical fitness

Cardiorespiratory Fitness, muscular strength, muscular endurance, flexibility, and body composition

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.

Stage II

Designed for clients with low-to moderate cardiorespiratory fitness levels who are ready to begin training at a higher intensity level.(Helps increase the cardiorespiratory capacity needed for the workout styles in the strength level of the OPT model)

Stage I

Designed to help improve cardiorespiratory fitness levels in apparently healthy sedentary clients using a target heart rate of 65-75% of HRmax or approximately 12 to 13 on the rating of perceived exertion scale. (helps client meet the muscular endurance demands of the stablization level of training in the OPT model)

MET

Equals 3.5 mL O2*KG

Warm-up for the strength Level Client (SMR)

Examples: Gastrocnemius/Soleus, Adductors Tensor Fasica Latae, Latissimus Dorsi, Time: 30 seconds for each muscle

Overtraining

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