Chapter 2: Cardiorespiratory Fitness

Fartlek training

"Speed play,"' freedom of structure, creative, can be planned or not

Tempo work

- This type of training is also referred to as lactate threshold pace. - This is when muscle lactate concentrations suddenly increase. - Faster than usual training pace (steady intensity that is close to race pace). - Results in the body adapting to exercising at its upper limit

False. The thumb has its own pulse.

True or false: You can use your thumb to take a pulse measurment.

Training zone 5

*Redline zone*, this is used most often in interval training

Hill work (resistance)

- Builds leg strength - Improved ability to climb hills in a race - Enhances speed by building fast twitch muscle fibers - Increases frequency and length of stride - Strengthens muscles around knees (reduced knee injuries)

Long slow distance (LSD)

- Does not add intensity to the workout in THE SAME WAY as Fartlek training, interval training, tempo work, and hill work - Key for endurance - Builds stamina - Promote cellular adaptations, which improves the cardiovascular system, spares glycogen, and enhances the use of fat as fuel - "Conversational" - Longer sessions should be 60-70% of maximum heart rate - Should not exceed 150% maximum distance - Once a week Aerobic

Balke Test

-VO2 test where you run around a track as far as you can for 15 minutes -accurate in predicting VO2 max. up to +/- 5% VO2 max. = (meters run * 0.0115) + 10.4

The easy day

A runner going swimming is an example of what type of training for cardiorespiratory fitness?

Rate of Perceived Exertion (RPE)

A subjective measure of the intensity of exercise based on bodily sensations.

submaximal tests

A test to determine VO2 max. that measures heart rate response by one or more work loads during the test and then VO2 max can be predicted. This type of test often uses a bike or treadmill set up.

aerobic activities

Activities that use large muscle groups in a rhythmic, continuous manner, keeping heart rate consistently elevated for an extended period of time. This intensity allows the body to supply enough oxygen to continue for long periods of time.

increase

An increase in exercise leads to an (increase/decrease) in oxygen and consumed and carbon dioxide exhaled.

Training zone 4

Anaerobic threshold zone, breathless (not at maximum capacity, but still winded) (training zones)

(a) more than or equal to 5 days a week (b) more than or equal 3 days a week (c) 3-5 times/week (d) 5-7 times/week

At what level of frequency should one complete (a) moderate intensity exercise (b) vigorous intensity exercise (c) combined (d) for weight loss

(a) 50-60% HRR, 60-75% MHR (b) more than or equal to 60% HRR (c) moderate or vigorous (d) moderate

At what level of intensity should one complete (a) moderate intensity exercise (b) vigorous intensity exercise (c) combined (d) for weight loss

muscle fatigue

Athletes often focus too much on ______ _______ and misinterpret the RPE scale.

more

Athletes require (more/less) intensity to see improvements in their VO2 max compared to the average individual.

- Improves VO2 max - Improves speed - Improve overall conditioning - Increases the ability of the body, legs, and heart to adapt to higher demands - Faster pace is good final race preparation

Benefits of interval training

immediately post-exercise (consistent with aerobic phase HR, should be take 15 seconds after workout), a few minutes post-exercise (recovery HR, could be an indicator of fitness level, the more fit a person is, the more quickly their heart rate returns to pre-exercise levels)

Beyond the normal time EHR is measured and the pre-exercise and during exercise measurement, what other measurements of heart rate could be beneficial? (2)

How efficiently one's body can transport, absorb, and use oxygen during exercise.

Cardiorespiratory fitness is measured on the basis of what?

warm-up, conditioning stimulus, cool-down

Components of a cardiorespiratory exercise session

anaerobic activities

Explosive, start-and-stop activities in which the heart rate fluctuates. The intensity of the exercise is so great that the body is unable to deliver the oxygen needed to sustain the activity for a long period of time.

rises, consistent, drops

Heart rate _____ during warm up, is __________ through the aerobic phase, and _____ during cool-down.

Resting HR: 60 seconds Exercise HR: 10 or 6 seconds

How long should a heart rate measurement be taken?

5-15 minutes

How long should the warm-up last for a cardiorespiratory exercise session?

3

How many different groups of activities can one do to improve their cardiorespiratory health?

(a) More than or equal to 30 minutes/day (b) More than or equal to 20 minutes/day (c) More than or equal to 20 minutes/day (d) 50-60 minutes/day

How much time should one spend on each of these in minutes per day? (a) moderate intensity exercise (b) vigorous intensity exercise (c) combined (d) for weight loss

RPE

If someone measures the intensity of their exercise based on the rate of their breathing or sweating, what type of measure of intensity are they using?

The neck and the side of the wrist.

In what two places can the pulse be taken?

caffeine, hydration level, lack of sleep, humidity (Note: there are more than these in notes)

List 4 factors that could affect one's RHR

underestimate, overestimate

Men tend to (underestimate/overestimate) when they first begin to use the RPE scale. Women tend to (underestimate/overestimate) when they initially use the RPE scale.

mean

Once an exerciser becomes familiar with the RPE scale, values tend to deviate towards the ____.

intensity, length

Shifts between energy systems are related to the _________ and ______ of an exercise.

fitness

Short intermittent exercises for 10 minutes can have health benefits similar to that of continuous exercise, but not the same _______ benefits.

fluctuation factors, the ability of the exerciser to maintain testing pace, the mechanical efficiency of the exerciser with the activity, and variation in maximum heart rate associated with age.

Submaximal test can be affected by what factors?

aerobic

Swimming laps is an example (anaerobic/aerobic) activity.

Borg

The RPE scale is a modified version of the ____ scale.

cardiorespiratory fitness

The ability to perform moderate to high intensity dynamic exercise involving large muscle groups for prolonged periods of time. (Also called: cardiorespiratory endurance, aerobic fitness, aerobic capacity)

Group 1 activity to improve cardiorespiratory fitness

The category of activity to improve cardiorespiratory health requires little skill and provides a constant intensity level. Some examples of this include running, walking, and cardio equipment.

oxygen

The circulatory and respiratory systems supply ______ to the working muscles to produce energy.

training

The duration of the conditioning stimulus depends on ________ goals.

age and fitness

The duration of the cool-down depends on ___ and _______ level.

cardiac output

The maximum amount of blood the heart pumps per minute. This is a part of measuring VO2 max.

- Resting heart rate - age - gender - fitness level

The target heart rate zone or (THR) depends on what factors?

Intensity Threshold

There is not definitive evidence that a certain level of intensity is required to improve VO2 max, but a certain level of overload is required to make substantial gains. It is important to note that the intensity level that one must work at to see improvement is dependent on their initial level of fitness.

Group 3 activity to improve cardiorespiratory fitness

This category of activity incorporates a variety of skill requirements and intensity levels. Examples include basketball, soccer, and racket sports.

Group 2 activity to improve cardiorespiratory fitness

This category of activity's intensity depends on one's skill level. Examples include swimming, cycling skating, and skiing.

Pace

This is a good measure of effort during exercise and, therefore, of intensity for activities such as walking, running, and swimming.

arterial-venous oxygen difference

This is used to measure VO2 max. This is the amount of oxygen used by exercising muscles.

Stress test set up

This type of test is often done on a stationary bike or treadmill. Electrodes are placed on the body and the individual breaths through a mouthpiece to measure gas exchange. The exerciser will go to exhaustion or a designated endpoint and VO2 max is measured.

interval training

This type of training is structured and alternates intense segments and a recovery period.

circulatory and respiratory systems

To improve cardiorespiratory fitness, the ___________ and ___________ systems should be overloaded to the point that adaptations occur.

False. There is an absolute maximum for everyone.

True or false: Every exerciser has an unlimited capacity to improve their VO2 max.

False. The pre-exercise heart rate provides a base with which to compare the exercise heart rate and the during exercise heart rate is where the heart rate will plateau.

True or false: It is does not provide any benefit to take a pre-exercise and during exercise heart rate.

False. The best plan is one that alternates hard and easy days.

True or false: One should follow a plan that gradually increases in intensity to improve cardiorespiratory fitness.

True

True or false: The Karvonen formula is the preferred method of determining target heart rate as opposed to MHR because it is gender specific and gives a HR range instead of a single target>

False. Genetic factors play a major role in VO2 max. Note: It is true that training can improve VO2 max. to a certain degree.

True or false: VO2 max. can be improved through training and genetic factors have little to no impact on it.

cardiac, arterial-venous

VO2 max. is determined by _______ output and ________-______ oxygen difference.

Performance

VO2 max. x Lactate threshold x Economy =

VO2 max

Volume of maximal oxygen consumption. Training zones can be based on this measure.

anaerobic

Weight training and sprints are examples of (aerobic/anaerobic) activities.

Fartlek, interval, tempo work, hill work (resistance), long slow distance (LSD), the easy day

What are the big six types of training for cardiorespiratory fitness?

(1) Rate of Perceived Exertion (2) Heart rate (3) VO2 Max (4) Pace

What are the common methods to assess intensity?

- Fatigue in daily activities - Body fat stores - Risk for type-2 diabetes - Blood pressure (decreases to normal levels) - Risk of certain cancers - Risk of mortality from ALL causes - Rate of osteoporosis - Symptoms of anxiety/tension/depression

What are the health benefits of improving one's cardiorespiratory fitness? (decreased)

- Aerobic work capacity - HDL or "good" cholesterol - Heart function - Immune function - Sense of well-being

What are the health benefits of improving one's cardiorespiratory fitness? (increased)

(1) Anaerobic system ATP-C, (2) Anaerobic system lactate/glycolysis, (3) Aerobic system

What are the three energy systems?

resting heart rate

What decreases as a result of the improvement of cardiorespiratory fitness in terms of physiological adaptations?

Discipline, motivation, and awareness of physical and psychological changes, allows for personal reflection, can provide an early warning about overtraining

What does record keeping help with in terms on cardiorespiratory fitness?

- Heart volume - Resting and maximum stroke volume - Maximum cardiac output - Total blood volume - Lactate threshold - Maximum ventilation - Maximum oxygen consumption - Capillary densities to exercised muscles - Mobilization and utilization of fat - Insulin sensitivity

What increases as a result of the improvement of cardiorespiratory fitness in terms of physiological adaptations?

stress tests

What is the most accurate method to asses cardiorespiratory fitness?

The easy day

What is the unofficial sixth?

FITT (frequency, intensity, time, type)

What principle should you use to design your exercise plan?

The exerciser should complete activities that resemble the conditioning stimulus, but at 50% intensity.

What qualities should a warm-up have that comes before a cardiorespiratory exercise session?

(a) more than or equal to 150 minutes/week (b) more than or equal to 75 minutes/week (c) more than or equal to 75 minutes/week (d) 300 minutes/week

What should be the accumulated time of activity per week for each of these? (a) moderate intensity exercise (b) vigorous intensity exercise (c) combined (d) for weight loss

(1) stress tests (2) submaximal tests

What two tests can be used to measure VO2 max?

Aerobic

What type of exercise should be employed for each of these? (a) moderate intensity exercise (b) vigorous intensity exercise (c) combined (d) for weight loss

The most accurate reading of one's RHR is taken in the morning before getting out of bed.

When is the best time to take one's RHR?

Most exercisers take a measurement of their heart rate immediately post-exercise.

When is the best time to take one's exercise heart rate?

Group 2

Which group can have the same or similar benefits to group 1 as long as the exerciser is skilled enough to maintain minimum intensity?

1

Which group is best suited for maintaining or improving cardiorespiratory fitness?

group 3

Which group is most effective for maintenance, but not necessarily improvement of cardiorespiratory fitness?

Training zone 3

aerobic zone, challenging and uncomfortable (training zones)

Training zone 2

challenging, but comfortable (training zones)

Training zone 1

comfortable, easy warm-up (training zone)

Exercise Heart Rate (EHR)

heart rate when exercising

Resting Heart Rate (RHR)

the number of times the heart beats per minute while at rest