Unit 9: Cardiovascular Training (Week 5)

Explain the two tasks that form the functional basis of cardiovascular (aerobic) fitness.

(1) When your muscles need oxygen, your cardiovascular (aerobic) system must be able to efficiently deliver it to them. (2) When your body has waste products that need to be expelled (e.g., carbon dioxide and metabolic waste products), your heart-lung complex must be up to the task.

What are the aerobic benefits of rowing? Which muscle groups are involved in this exercise?

- Not only do rowing machines enable exercisers to develop the cardiovascular system, they also place a considerable demand on the muscular system. - For example, the rowing stroke is composed of 65 to 75 percent leg work and 25 to 35 percent arm work. - During the driving movement, rowers work the ankle extensors (calves), knee extensors (quadriceps), hip extensors (hamstrings and gluteals), back extensors (lower back), shoulder extensors (lats, posterior deltoids, trapezius, and rhomboids), and elbow flexors (biceps and forearms). - During the return phase of the rowing movement (which is not nearly as demanding as the driving action), rowers work the ankle flexors (shins), hip flexors (quadriceps and iliopsoas), and trunk flexors (abdominals).

Explain the importance of cross training.

- Your muscles, having become better able to use the existing oxygen, figuratively are limited in their performance by the inability of your heart, blood vessels, and blood to deliver oxygen to them. Over time, your cardiovascular system becomes more efficient, and more oxygen is delivered to the working muscles. - Positive training approach for those people who want to maximize their fitness level while minimizing their risk of injury. - Cross-training means using several modes of training to develop a specific component of fitness. A sound argument can be advanced to support the premise that using two or more types of exercise in your training regimen is in your best interest.

Maximum heart rate is estimated by subtracting your age from:

220

For aerobic training, ISSA recommends that individuals train at what percentage of the maximum heart rate?

55% to 85%

Define MET:

A MET is a unit of measurement that refers to the relative energy demands of an activity in comparison to your energy demands in a resting state. A MET is a multiple of your resting metabolic rate.

Define Aerobic exercise:

Aerobic exercise refers to moderate physical activity that places demands on the oxygen-using pathways that supply blood to your working muscles. Under all circumstances, your body strives to meet the energy requirements placed on it in the most efficient manner possible.

Define Aerobic training threshold:

Aerobic training threshold refers to the minimum level of intensity (heart rate) that must be exceeded if significant changes in aerobic fitness are to result from the training. The more aerobically active you are, the higher your training threshold is.

How many days a week should an intermediate and advanced trainee incorporate internal training into their normal routine?

An intermediate trainee may be able to do 3 days a week of interval training, whereas a more advanced one may be able to do only 1 or 2 days a week or none at all. High-intensity, high-volume strength training with short rest intervals is interval training in itself.

What are key factors in a successful fat loss program?

Effective and efficient fat loss comes from a combination of strength training and dieting.

True or false- Anaerobic means "in the presence of oxygen."

FALSE

Explain the guidelines to ensure safety when using an exercise bicycle.

First, the basic geometry of the machine should be such that the cycle's pedals should be located as close as possible to the seat post (i.e., the armature on which the seat rests), similar to a road bicycle. Second, the load forces (i.e., resistance) that you must overcome while cycling should be relatively proportional to your cycling speed; in other words, use low resistance at low speeds and heavier resistance at higher speeds. At no time should the converse be possible.

Explain the guidelines to ensure safety when using an exercise rowing machine.

If possible, train on a flywheel-type rowing machine. To get started, select an exercise program or intensity level. If mandated by the design of the machine, input required information into the computer console. Place your feet on the platform, and secure the foot straps. Leave the foot straps sufficiently loose so that you can lift your heels when you slide forward at the beginning of the stroke. Begin the rowing stroke with your arms extended. Push with your legs; keep your arms straight. Finish the stroke by pulling the handle(s) into your abdomen; extend your legs. Recover to the starting position by first extending your arms and then bending your legs. Exercise for at least 20 minutes at a level of intensity that is 55 to 85 percent of maximal heart rate (220 - your age).

Why is cycling considered an effective form of aerobic exercise?

It places a substantial demand on your heart and lungs. It can burn up to 900 calories per hour while helping to condition the legs and cardiovascular system. It imposes far less stress on the joints of the body than many of the other forms of cardiovascular exercise.

Explain what needs to be considered when purchasing a home treadmill.

Look for a machine with at least a 400-pound capacity, fat burn program, cardiovascular program, and possibly a heart rate interactive program (this means the running deck will incline and decline in response to the level of heart rate). A running deck size of 55 to 60 inches long by approximately 20 inches wide is a good size. The frame should be sturdy and allow for full ROM.

A unit of measurement that refers to the relative energy demands of an activity in comparison to your energy demands in a resting state is known as a:

MET

Define Oxygen deficit, steady-state, and oxygen debt:

Oxygen deficit, steady state, and oxygen debt describe the relative quantity of oxygen present during and after exercise. An oxygen deficit occurs as you begin to exercise when your intake of oxygen does not immediately meet your demands. When your oxygen intake meets your demands, a steady state is achieved. When you stop exercising and your need (demand) for oxygen slowly returns to resting levels, whatever oxygen you inspire during this recovery phase that is excess of your resting needs is called the oxygen debt.

True or false - A watt is a measure of power involving a known force, distance, and time frame.

TRUE

True or false - aerobic means "in the presence of oxygen."

TRUE

Define Aerobic training effect:

The adjustments your body makes to the aerobic demands that are placed upon it.

Describe barbell complexes and list several pinters you can use when teaching a client to properly perform barbell complexes.

Use compound exercises. Perform exercises as fast as possible while maintaining proper technique. Do not rest between exercises. Try your best not to drop the bar. Start with an empty bar and add weights in increments of 5 or 10 pounds. Do 5-7 exercises per complex, each set consisting of 5 to 8 repetitions. Rest 1 to 3 minutes between sets, do not exceed 4 sets, do not exceed 15 minutes total duration. Barbell complexes are intense interval workouts and are included in your total of interval workouts.

Maximum oxygen consumption is also known as:

VO2 max

What is the purpose of kettle ball interval training? Provide how you would implement it into a training routine.

- Advocates of kettlebell training are quick to point out that kettlebells can simultaneously build core stability, coordination, endurance, strength, power, and flexibility. - Three effective kettlebell exercises are clean and jerks, snatches, and swings. Here is a good circuit for conditioning and fat loss; complete the circuit without a break: 10 kettlebell swings 30 seconds of jumping rope 5 clean and jerks (each side) 30 seconds of jumping rope 5 snatches (each side) 30 seconds of jumping rope

Define Watt:

A watt is a measure of power (work performed per unit of time) involving a known force, distance, and time frame. Cardiorespiratory response is monitored in association with power outputs to determine aerobic fitness; 1 watt = 6.12 kpm/min.

Define Aerobic fitness:

Aerobic fitness is the capacity to take in, transport, and utilize oxygen. Oxygen is the key component. "Aerobic" means "in the presence of oxygen;" "anaerobic" means "in the absence of oxygen." Aerobic fitness is attained when you elevate the metabolic rate and oxygen consumption of your muscles and you sustain the elevation sufficiently long enough to overload your aerobic enzyme systems.

Define Aerobic maintenance:

Aerobic maintenance refers to the amount of aerobic exercise you must perform in order to sustain your existing level of aerobic fitness. Most research suggests that you can maintain your level of aerobic fitness by aerobically exercising two or three times weekly at the same level of intensity and duration used to achieve your existing level of fitness.

Define Aerobic power:

Aerobic power: Aerobic power is the most popular way to express aerobic fitness. To eliminate the influence of body size, an individual's maximal oxygen consumption score (in liters) is divided by the individual's body weight (in kilograms). The resulting value (expressed in milliliters of oxygen per kilogram of body weight per minute) enables you to directly compare your level of aerobic fitness to someone else regardless of body size.

Define Aerobic strength endurance:

Aerobic strength endurance involves the many factors that relate to cardiovascular efficiency (e.g., heart rate, stroke volume, ejection fraction, blood pressure) plus the maximum volume of oxygen utilized by the working muscles (expressed in ml/ kg/min), and efficiency of gas exchange (at the alveolar level).

Define Aerobic training:

Aerobic training involves exercising aerobically in order to improve your level of aerobic fitness. Over time as you overload your oxygen transport and utilization systems, your body adapts to the demands that are placed upon it. Collectively, this process of overload and adaptation is called aerobic training.

Define Anaerobic threshold:

Anaerobic threshold is the upper limit of training intensity beyond which additional training does not have a positive effect on your aerobic fitness level. When your exercise becomes predominantly anaerobic in nature, your aerobic system is no longer being overloaded, causing you to reach a point of diminishing returns aerobically.

Explain the guidelines to ensure safety when using a treadmill.

At a level of intensity between 55 and 85 percent of your maximum heart rate (HRmax = 220 - your age). - Before turning it on, get on the treadmill and straddle the belt by standing on the platform. - Never turn the belt on while you are standing on it. - Turn the belt on, and look down at the belt to see how fast it is moving. Make sure it is going at a relatively slow speed before you step on to it. - Hold on to either the side or front handrails (depending on what kind are on the treadmill you're using) before you step on to the moving belt. - Start out walking slowly to get the feeling of exercising on that particular surface. Your body has to get acclimated to a different sense of balance on the treadmill. - Warm up for a few minutes at a relatively slow speed and get accustomed to exercising on the treadmill. Then, gradually increase your speed to the rate you prefer. In the last few minutes of your workout, gradually decrease your rate of speed as a warm-down. - While exercising, always look forward. Never look behind you because it tends to throw your balance off. If you must turn and talk to someone, hold on to a handrail. - As a general rule, do not walk or run backward on a treadmill. If you start to lose your balance while you are exercising, hold on to a handrail and step off. Don't try to stop the treadmill while you are off balance. - Do not make major, sudden changes in speed while you are exercising. Get acclimated to a speed before you increase your speed. - If you increase the level of elevation at which you are exercising, do it gradually. A higher grade is often much more difficult than the average individual believes it's going to be. - When you decide it is time to stop exercising, press the stop button and continue to walk until the treadmill comes to a complete stop. Stay on the treadmill and hold on to the handrails for 30 to 60 seconds before you actually get off in order to restore your sense of equilibrium, balance, and stability.

Explain the guidelines to ensure safety when using an exercise stair-climbing machine.

Battle ropes can be an effective aid in fat loss and they even help induce muscle hypertrophy because of the induced metabolic stress. Do not let the pedals (steps) contact either the floor or the upper stop levels. Such contact can cause trauma to your joints and can also result in a jerky, uncomfortable motion. Select a range of intensity that allows you to stay in the middle of the ROM for the pedals. The key is to select a climbing speed that enables you to achieve a training effect and enjoy the activity. Faster may not be better. Work out at a level that is consistent with your capabilities, needs, and interests. If you want to increase the difficulty of your workout, one step is to not use your hands to hold on while exercising, even for balance. Exercise for at least 15 minutes. Take a brief break if you have to while you're exercising, but make sure that you exercise collectively for a minimum of 15 minutes. Once you become more comfortable on the machine, gradually extend the amount of time you exercise to 20 minutes or more. Do not lean on the console or the handrails of the machine. Partially supporting yourself on the machine will decrease the work level at which you're exercising by lowering the amount of weight you have to lift during each step, thereby decreasing the number of calories you burn up while exercising. Leaning forward on a machine while exercising can also put your back in a possibly injurious (flexed) position. Relax as much as possible while stair climbing. Stand erect and let your arms hang naturally (if possible).

What are several benefits of cardiovascular endurance in a training program?

Burns body fat Increase your life span Relieving depression, stress, anxiety Preventing certain types of cancer Reduces the risk of heart disease Can "slow" the aging process Increases HD cholesterol Improves quality of sleep & mental sharpness

How does cross training prevent overuse injuries?

By combining exercise modes, you do not stress the same bones and muscle groups over and over.

Using several modes of training to develop a specific component of fitness is known as:

Cross-training

Define Maximum oxygen consumption:

Maximal oxygen consumption (also referred to as O2 max and maximal oxygen uptake) is the maximum amount of oxygen that can be transported to the body's tissues from the lungs and as such provides a quantifiable index of the body's capacity for aerobic energy transfer.

What is interval training and what are its effects on aerobic endurance?

Some popular methods of Tabata training include jumping rope, burpees, and kettlebell swings, along with many others. Numerous studies also confirm the effectiveness of interval training as an enhancement to aerobic capacity.

Define Aerobic training zone:

The range of training intensity that will produce improvement in your level of aerobic fitness.

Describe variable manipulation. What are several methods to vary and increase intensity with variable manipulation?

These are some variables you can manipulate to increase intensity: - Rest periods. Decreasing the rest periods increases intensity. If a 3-minute rest interval is becoming easy, try using the same weight but decreasing the rest interval between complexes; knock off 15 to 30 seconds between each session, eventually working down to a 1-minute rest interval. All of a sudden, you are accomplishing 4 complexes in the same amount of time it used to take to do 2. - Weight on the bar. Increasing weight on the bar increases intensity. But remember, if you cannot complete more than one set, decrease the bar weight. - Number of sets. Increasing number of sets increases intensity. After you get up to 4 complexes, add additional resistance.