Cardiorespiratory Training Concepts
Zone 4
- Above VT2 - RPE 9-10/ 18-20 Very hard to maximum effort - Breathing as hard as possible Speaking is impossible or limited to grunts of single words
Zone 1
- Below VT1 - RPE 3-4 or 12-13 - Light to moderate - Starting to sweat but can still carry on a conversation effortlessly
Zone 3
- Midpoint to VT2 - 7-8 RPE or 16-17 - Vigorous to very hard - Profuse sweating - Vigorous breathing and ability to talk is limited to short phrases
Zone 2
- VT1 to Midpoint* - RPE 5-6 or 14-15 - Challenging to hard - Noticeable sweating and using larger volumes of breath - Continual talking is becoming challenging
What is the corresponding heart rate for an intensity scored as 14 on the original Borg 6 to 20 scale of exertion?
140 beats per minute
If a client is exercising for 150 minutes per week (30 minutes, 5 days per week), then a 10% increase in volume would be:
150 X 10% = 15 150 + 15 = 165 minutes per week
What is the weekly total of time recommended for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?
150 minutes per week
Individuals who are seeking to lose weight will likely achieve greater benefits from the inclusion of more than x minutes of exercise per week
250 minutes of aerobic exercise per week (Donnelly et al., 2009). Research also reveals that for general health improvements and the prevention of weight gain, individuals should aim to expend 1,200 to 2,000 calories through physical activity per week (Donnelly et al., 2009).
Combination of moderate and vigorous intensity: Any combination of moderate- and vigorous-intensity aerobic activities
3-5 days per week
NASM recommends that the cardiorespiratory portion of a warm-up last between ----
5 and 10 minutes and be performed at a low- to moderate-intensity level.
What is the recommended frequency for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?
5 times a week
A gradual increase of exercise volume (x per week) appears to be a safe protocol for most apparently healthy adults
<10%
Tanaka formula
A mathematical formula used to estimate an individual's maximal heart rate: 208 - (0.7 × age) = HRmax
Target heart rate
A predetermined exercising heart rate.
Principle of specificity
A principle stating that the body will adapt to the specific demands that are placed on it; also known as the Specific Adaptations to Imposed Demands (SAID) principle.
Moderate-intensity aerobic activity (i.e., brisk walking) Frequency and Time
At least 5 days per week / 150 minutes per week
The five components of fitness include which of the following?
Cardiorespiratory (aerobic) fitness
The five components of fitness include the following:
Cardiorespiratory (aerobic) fitness Muscular strength Muscular endurance Flexibility Body composition
When designing a 4-zone model for cardiorespiratory training, what range of intensity defines zone 2?
From VT1 to the midpoint between VT1 and VT2
Stage 3 is for the moderately advanced client who has obtained a satisfactory cardiorespiratory fitness base. Stage 3 training increases the capacity of aerobic and anaerobic energy systems and is applicable for clients seeking further improvements in exercise capacity. Research demonstrates that high-intensity interval training is a time-efficient strategy to increase physical fitness (
However, stage 3 is not appropriate for all clients. Clients seeking only modest improvements in cardiorespiratory fitness, those who are new to exercise, and individuals who are averse to high-intensity training can skip stage 3 training.
One MET is equal to 3.5 milliliters of oxygen consumed per kilogram of body weight per minute (3.5 mL O2 · kg-1 · min-1) or the equivalent of the average resting metabolic rate for adults.
In other words, this represents the amount of oxygen used by an individual at true rest.
Benefits and Effects of a Warm-Up
Increased heart rate and respiratory rate, increased issue temp, increased psychological preparation for bouts of exercise
Increased heart and respiratory rate effect
Increases cardiorespiratory system's capacity to perform work Increases blood flow to muscles Increases the oxygen exchange capacity
Increased tissue temperature effect
Increases rate of muscle contraction Increases metabolic rate Increases soft tissue extensibility
Increased psychological preparation for bouts of exercise effect
Increases the mental readiness of an individual
The fitness professional must closely observe the client for the following postural deviations:
Initial use of bicycles or steppers may not be warranted, or should be minimized, because the hips are placed in a constant state of flexion, adding to what may already be an overactive hip flexor complex for many clients. If they are used, emphasize flexibility techniques for the hip flexors before and after use. Additional strengthening exercises for the core and gluteal complex are also recommended. Treadmill speed should be kept to a controllable pace to avoid overstriding. 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. Flexibility for the hip flexors should be emphasized before and after use, along with strengthening exercises for the core and gluteal complex.
What is one advantage of using the Karvonen method (heart rate reserve or HRR) to calculate training heart rates, versus percentage of maximal heart rate (HRmax)?
It accommodates for discrepancies in resting heart rate.; HRmax is considered inaccurate because it fails to consider differences in resting heart rate (RHR). Because the HRR method factor considers RHR, this makes the recommended intensity more accurate.
Which of the following describes a benefit of high-intensity interval training (HIIT)?
It can produce comparable results to traditional cardio exercise in a compressed period of time with a smaller volume of work.
MET
METABOLIC EQUIVALENT
For a mode of exercise to be considered aerobic, it should ..
(a) be rhythmic, (b) use large muscle groups, and (c) be continuous in nature
Which of the following is not considered a component of fitness?
Power
Ventilation
Process by which oxygen is transferred to the muscles from the lungs.
What term is used to describe the process and speed from which frequency, intensity, time, and type are increased?
Rate of progression
Benefits of Cool-Down
Reduce heart and breathing rates Gradually cool body temperature Return muscles to their optimal resting lengths Prevent pooling of blood in the lower extremities Restore physiologic systems close to baseline
Midpoint
Refers to the intensity level halfway between ventilatory threshold 1 (VT1) and ventilatory threshold 2 (VT2).
In which training stage would you utilize work intervals performed just above VT1 and recovery intervals performed below VT1?
Stage 2 training
fartlek training
The goals of fartlek training are highly variable, targeting many different physiological systems (i.e., aerobic and anaerobic) by combining different formats into one workout. It is often performed while running, but it can also be completed while cycling or swimming. Unlike steady-state or HIIT formats, Fartlek training is unstructured and combines low-, moderate-, and high-intensity efforts into one workout. Fartlek training helps break the monotony often associated with one format of training.
Adherence
The level of commitment to a behavior or plan of action.
Intensity
The level of demand placed on the body by a given activity.
Type
The mode of physical activity in which an individual is engaged.
Frequency
The number of training sessions in a given timeframe.
How is ventilatory threshold 1 (VT1) best defined?
The point at which the body uses an equal mix of carbohydrate and fat as fuel sources
Ventilatory threshold 1 (VT1)
The point at which the body uses an equal mix of carbohydrate and fat as fuel sources.
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.
Rate of progression
The process and speed from which frequency, intensity, time, and type are increased.
Inspiration
The process of contracting the inspiratory muscles to move air into the body.
Morbidity
The state of having a disease.
Volume
The total amount of work performed in each timeframe, typically 1 week.
Progression
The way an exercise program advances in intensity and/or volume to continually challenge the individual.
Stage 5 consists of sport-specific training and is applicable for all types of athletes. It focuses on drills that help improve conditioning using linear, multidirectional, and sport-specific activities performed as conditioning and often combines high-intensity interval training with small-sided games and agility drills.
This stage incorporates the movements, skills, and drills that coaches often use in practice sessions to apply a sport-related stimulus for metabolic benefits (Harrison et al., 2015; Stone & Kilding, 2009). The timing of the drills, the amount of rest provided, and the length of the session can progressively increase to more stressful, gamelike sessions as fitness improves and competition approaches.
What is the intended outcome of stage 2 training?
To increase the workload (e.g., speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness; Stage 2 training is ideal for fitness enthusiasts who regularly engage in physical activity or recreational sport or for those seeking further improvements in cardiovascular endurance or weight loss.
TRUE OR FALSE? The forward rounding of the shoulders theoretically limits the ability to lift the ribcage during ventilation and forcefully contract the diaphragm during inspiration.
True
t the first point where clients can no longer speak comfortably during continuous speech (i.e., continuous talking becomes challenging), this intensity approximates ..
VT1
Each exercise training session should also include the following phases:
Warm-up phase Conditioning phase Cool-down phase
In what training zone are you exercising at a challenging to hard intensity, where continual talking would become challenging?
Zone 2
heart rate reserve formula
[(HRmax - HRrest) × desired intensity] + HRrest = Target heart rate
Tabata
performing a maximal effort interval lasting 20 seconds, followed by only 10 seconds of rest. The client performs a total of eight intervals, for a total of 4 minutes. This format has been shown to improve aerobic power and improvements in VO2max (Viana et al., 2018).
Examples of a specific warm-up include
performing body-weight squats, lunges, and push-ups before weight training.
When designing HIIT training programs, recognize that "effort" is a subjective measure (e.g., how hard I am pushing myself), whereas "intensity" is an objective measure (e.g., sprint time, load lifted), and they are not the same. If a workout does not provide adequate recovery between intervals, then
the intensity of the workout has to decrease, even if the individual's effort is at a maximum.
Examples of a general warm-up include
walking on a treadmill or riding a stationary bicycle before weight training.
Stage 4 is for the advanced client who has obtained a high-level cardiorespiratory fitness. Stage 4 training increases the capacity of the anaerobic energy system and is applicable for high-level athletes and fitness enthusiasts seeking improvements in anaerobic capacity and power.
. A general rule of thumb is to have most of the time spent in zone 1, with brief interval periods in zones 2, 3, and 4 to minimize overtraining while simultaneously providing enough overload to challenge the anaerobic energy system. Furthermore, brief intervals in zones 2, 3, and 4 ensure the client is working at maximum performance rather than maximal effort.
Ratings of perceived exertion (RPE)
1 to 10 scale or 6- to 20-point scale
Mortality
A state or a risk of death or dying.
What type of client would ideally participate in stage 4 training?
Advanced clients with high levels of cardiorespiratory fitness, seeking improvements in anaerobic capacity and power
Steady-state (SS) aerobic exercise
Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption.
What RPE range (on a scale of 1 to 10) aligns with training in zone 2?
An RPE of 5 to 6
Talk test
An aerobic test that measures the participant's ability to talk or hold a conversation during an activity at various intensity levels.
High-intensity interval training (HIIT)
An exercise training method defined by intervals of near-maximal intensity broken up by relatively short rest periods.
Vigorous-intensity aerobic activity (i.e., jogging or running) Frequency and Time
At least 3 days per week 75 minutes per week
Adducted and Internally Rotated Knees and Pronated Feet
Cardiorespiratory exercise that involves the lower extremities requires proper mobility at the ankle joint. Emphasize self-myofascial techniques and stretching for the calves, adductors, and hip flexors. Additional strengthening exercises for the gluteus medius and maximus are also recommended (Powers, 2010). Using the treadmill and steppers that require climbing may initially be too extreme for constant repetition if clients are allowed to hold onto the rails and speed up the pace. If these modalities are used, emphasize the flexibility exercises mentioned previously and keep the pace at a controllable speed until these postures are corrected.
From the list of items provided, which of the following are not considered benefits of cardiorespiratory training?
Decreased tolerance for stress and reduced mental alertness
For clients exhibiting symptoms from this posture during cardiorespiratory exercise, the fitness professional must closely observe for the following postural deviations:
During use of stationary bicycles, treadmills, and elliptical trainers, watch closely for rounding of shoulders forward and a protruding head and cue the client to retract their shoulders and head. On steppers and treadmills, watch for the grasping of the handles (with an oversupinated or overpronated hand position), which may 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 demands on the core musculature, elevating the caloric expenditure and balance requirements of the exercise. In settings in which a television is present, watch for excessive cervical extension (looking upward) or rotation of the head to view the television.
Nonexercise activity thermogenesis (NEAT)
Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs.
Overtraining
Excessive frequency, volume, or intensity of training, resulting in reduction of performance, which is also caused by a lack of proper rest and recovery.
What type of client is ideally suited for stage 2 training around VT1?
Fitness enthusiasts regularly engaging in physical activity or those seeking further improvements in cardiovascular endurance or weight loss
Common postural deviations that clients may exhibit while engaging in cardiorespiratory training include the following:
Forward head and rounded shoulders Anterior pelvic tilt Adducted and internally rotated knees and pronated feet
Some examples of modes of aerobic exercise include the following:
Jogging Walking Exercising on cardio equipment Swimming Cycling (indoors or outdoors)
Which of the following compensations is most likely considered a predictive factor for developing a knee injury?
Knee valgus
Which of the following is a predictive factor for knee injury?
Knee valgus
General warm-up
Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following.
Specific warm-up
Low-intensity exercise consisting of movements that mimic those to be included in the more intense exercise immediately following.
Which stage(s) are most appropriate and effective for improving health and wellness, as well as promoting a healthy body weight for most weight-loss clients and those new to exercise?
Stages 1 and 2
For most weight-loss clients and those new to exercise, stages 1 and 2 are most appropriate and effective for improving health and wellness and promoting a healthy body weight. These two stages should be top priority for the average exerciser and gym goer.
Stages 3 through 5 are most appropriate for athletes and advanced fitness enthusiasts who are seeking greater improvements in cardiorespiratory conditioning and are willing to participate in high-intensity exercise. It is not necessary for fitness professionals to implement all five stages with their clients. Cardiorespiratory exercise should be individualized based on the client's needs, goals, abilities, and exercise preferences.
Benefits of Cardiorespiratory Exercise
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 Thicker cartilage and bones with weight-bearing aerobic exercises Improved oxygen transport Increase in lean body mass Increase in metabolic rate
Cardiorespiratory fitness
The ability of the circulatory and respiratory systems to provide the body with oxygen during activity.
What do the V and P represent within the FITTE-VP principle for designing cardiorespiratory training?
The acronym FITTE-VP stands for frequency, intensity, type, time, enjoyment, volume, and progression.
Activities of daily living (ADL)
The fundamental tasks needed to manage basic self-care activities, such as bathing, dressing, grooming, meal preparation and feeding, and homemaking.
a comprehensive warm-up should also include a combination of xxxx in addition to cardiorespiratory exercise
flexibility techniques
According to the most current public health guidelines on physical activity, 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 (
he guidelines also recommend that if adults exceed 300 minutes per week of moderate-intensity activity or 150 minutes per week of vigorous-intensity activity, then they will gain even more health and fitness benefits. However, it is also important for fitness professionals to appreciate that any duration of physical activity or exercise, regardless of the individual or accumulated time, can provide some positive health benefits.
Stage 2 is designed for clients with intermediate cardiorespiratory fitness levels who are ready and who desire to begin training at a slightly higher intensity. The focus of stage 2 training is on
increasing the workload (e.g., speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness. Stage 2 is ideal for fitness enthusiasts who regularly engage in physical activity or recreational sport or for those seeking further improvements in cardiovascular endurance or weight loss.
Arguably the most commonly used formula for estimating HRmax is 220 - age. However, this formula was never intended to be used as an instrument for designing cardiorespiratory fitness programs because
maximal heart rate varies significantly among individuals of the same age.
In stage 1, clients should start slowly and gradually work up to 30 minutes of continuous activity (Figure 15-1). Clients who can maintain a zone 1 intensity for at least 30 minutes three times per week will be ready for stage 2.
oals of stage 1 training are to help clients build an appropriate aerobic base and foundational level of fitness. Moreover, this stage may serve as a motivation tool to help clients adhere to a physically active lifestyle, because clients are more likely to continue with an exercise program that is moderately difficult yet achievable.
