ACSM Chapter 15. 5th.ed Cardiorespiratory Trainig

Expenditures of approximately _____ kcal · wk − 1 are associated with decreases in the risk of all-cause mortality

1,000

cool down duration

10min, longer for higher intensity

increasing activity levels above the baseline of ____ minutes per week of moderately intense exercise is important to assist with weight loss or to help maintain weight loss.

150

Simple way to calculated target HR

220 - Age and more

Optimal frequency aerobic exercise days/week

3-5 days

ACSM recommends ___________ per day __________ of moderate-intensity exercise, ____________ per day ________ of vigorous exercise, or a combination of both to improve cardiorespiratory fitness. If the exercise is done intermittently, then the minimum time should be ___ minutes for each interval

30- 60 minutes (150 min · wk − 1) 20- 60 minutes (75 min · wk − 1) 10

ACSM recommended vO2R

40-50%, up to 89%

Intensity for lower fitness people

45%VO2R

Warm up duration

5-10min

recommended exercise volume for decreasing risk of premature mortality is an exercise volume of ≥

500- 1,000 MET-min · wk − 1.

ACSM recommendation of HR range

64%-76, up to 95% HRmax

Intensity for moderate fitness people

70-80% vO2max

Intensity for high fitness people

95% VO2max

4 groups of cardio

A: enduance, minimal skill B: vigorous, minomal skill

4 groups of cardio

A: enduance, minimal skill B: vigorous, minomal skill C:high relationship between skill and energy expenditure D: vigorous and intermittent

Swimming & cross country skiing, what group of exercise?

C

equation can be used to approximate the number of calories expended per minute of a given activity

Calories per min = (MET) × 3.5 × body weight in kilograms) / 200

Intermediate Waling Jogging progression

Continue to increase exercise duration by 10- 15 min · wk − 1 to approach 300 min of moderate activity accumulated on a weekly basis. Another option is to introduce a more vigorous activity, such as jogging, realizing that the time needed will be less (typically 2 min of moderate activity equals 1 min of vigorous activity).

Intermediate cross training progression

Continue to increase exercise duration by 10- 15 min · wk − 1 to approach 300 min of moderate activity accumulated on a weekly basis. Another option is to introduce more vigorous activity a couple of days per week, such as jogging on the treadmill, taking a spinning class, or taking a step aerobics class, realizing that the time needed will be less (typically, 2 min of moderate activity equals 1 min of vigorous activity).

Basketball, soccer, tennis, what group of exercise?

D

benefits of cardiorespiratory endurance include

Decreased risk of premature death from all causes and specifically from heart disease and Type 2 diabetes Reduction in death from all causes Increased likelihood of increased habitual activity levels that are also associated with health benefits

Beginner cross-training progression part 1

Each week add 15 min to your weekly total until you reach 120 min of activity (e.g., 30 min 4 d · wk − 1). Potential activities include treadmill continue to add 10- 15 min each week to progress from 150 min · wk − 1 to a total of 200 min.

Beginner Waling Jogging progression part 1

Each week add 15 min to your weekly total until you reach 120 min of activity (e.g., 30 min 4 d · wk − 1). Stay at this duration and increase your intensity over the next couple of weeks from light (level 3 or 4) to moderate (level 5 or 6). Once you are comfortable with this time and intensity for a couple of weeks, continue to add 10- 15 min · wk − 1 until you reach 150 min.

Intermediate cross training initial

Exercise at a level that feels moderate (level 5 or 6) for 30- 60 min (3- 5 d · wk − 1) using a treadmill, stationary bike, stair climber, elliptical trainer, or Nordic ski machine. Your weekly total should be 200 min.

Intermediate cross training final

Exercise at a level that feels moderate (level 5 or 6) for 45- 90 min (3- 5 d · wk − 1). Your weekly total should be 300 min (moderate Exercise at a higher intensity (level 7 or 8). Your weekly total should be a minimum of 150 min (vigorous intensity). OR Combine moderate and vigorous walking on alternate days. Your weekly total should be equivalent amounts of moderate and vigorous activity (e.g., 200 min of moderate plus 50 min of vigorous).

Beginner cross-training final

Exercise at an intensity that gives a moderate level of exertion (level 5 or 6) for 30- 60 min (3- 5 d · wk − 1). Activities may include treadmill walking; stationary biking; or using a stair climber, elliptical trainer, rowing machine, or Nordic ski machine. Your weekly total should be 200 min

The cool-down allows

HR, blood pressure, and respiration rate to shift downward and back toward resting levels.

HRR

Heart rate reserve Difference between HRmax and HRrest Formula same as VO2

Intensity levels are necessarily higher or lower? in fit than in unfit individuals

Higher: because the threshold for cardiorespiratory benefits is higher.

____________are recommended for weight control especially for those who are otherwise sedentary

Longer durations of exercise (≥ 60- 90 min · d − 1)

Benefits of warm up

May reduce the susceptibility of injury to muscles or joints by increasing the extensibility of connective tissue May improve joint range of motion and function May improve muscle performance May help prevent ischemia (lack of oxygen) of the heart muscle, which may occur in clients with sudden strenuous exertion

Shortcomings of using HR

Medication influence HR Gives very wide range

is required to have beneficial adaptations in cardiorespiratory endurance.

Overload of the cardiovascular and respiratory systems

Beginner cross-training first week

Pick one activity each day at a light level of exertion (level 3 or 4) for 10 min at least twice a day for a total of 20 min each day (3 d · wk − 1). Select from walking on the treadmill or stationary biking. Your weekly total should be 60 min.

Warm up may include

Slow walking dynamic stretching

Simplest test of intensity

Talk test

Convert from VO2 to MET

To determine METs, divide the vO2 values by 3.5 (1 MET = 3.5 mL · kg − 1 · min − 1).

Methods of estimating cardio exercise intensity

VO2max, HRmax, HRrest

Intermediate Waling Jogging initial week

Walk at a pace that feels moderate (level 5 or 6) for 30- 60 min (3- 5 d · wk − 1). Your weekly total should be 200 min.

Intermediate Waling Jogging final

Walk at a pace that feels moderate (level 5 or 6) for 45- 90 min (3- 5 d · wk − 1). Your weekly total should be 300 min (moderate intensity). total should be a minimum of 150 min (vigorous intensity). OR Combine moderate and vigorous walking on alternate days. Your weekly total should be equivalent amounts of moderate and vigorous activity (e.g., 200 min of moderate plus 50 min of vigorous).

Beginner Waling Jogging first week

Walk at a pace that gives a light level of exertion (level 3 or 4) for 10 min at least twice a day for a total of 20 min each day (3 d · wk − 1). Your weekly total should be 60 min.

Beginner Waling Jogging progression part 2

Walk at a pace that gives a moderate level of exertion (level 5 or 6); continue to add 10- 15 min each week to progress from 150 min · wk − 1 to a total of 200 min.

All healthy adults aged 18- 65 yr need moderate-intensity aerobic physical activity for

a minimum of 30 min on five days each week or vigorous-intensity aerobic activity for a minimum of 20 min on three days each week

Warm up def

a transition period from rest to the target exercise intensity.

A cardiorespiratory exercise session includes

a warm-up, an endurance phase, and a cool-down.

The biggest challenge with cycle ergometry is .

determination of appropriate seat height. Seat height should be adjusted to allow for 5 °- 10 ° of knee flexion at the bottom of the pedal stroke

vO2R def

difference between vo2max and vo2rest

Exercise volume is the product of

frequency, intensity, time (duration), and type (FITT) of exercise.

Goal of cardiorespiratory training

increase heart rate and respiration

Typical measurements used to determine improvements in cardiorespiratory fitness include

increases in maximal oxygen consumption (VO2max) and decreases in HR or VO2 in response to a given submaximal workload.

Exercise volume is typically expressed in

kcal · day − 1, kcal · wk − 1, or MET-min · wk − 1.

ischemia

lack of oxygen

Typical concerns with treadmill exercise include

leaning forward, uneven or unnatural gait, and excessive gripping on the handrails.

Beginner Waling Jogging final week

moderate level of exertion (level 5 or 6) for 30- 60 min (3- 5 d · wk − 1). Your weekly total should be 200 min..

RPE

rating of perceived exertion 6-20 scale Borg scale

cool down for brisk walking exercise mode

slow walking 5min, dynamic stretch 5min

term retrogression (8) is used to describe

the decrease in physiological capacities resulting from excessive stress that is placed on the cardiorespiratory system.