Cardiorespiratory Training: Programming and Progressions
What is the K.I.S.S principle?
"Keep it simple and short" in order to avoid confusion and potential drop out.
What does anaerobic power training require regarding training format?
-An extended warm-up and cool-down. -Is tolerable only once or twice a week.
What are the four overriding considerations that dictate modification of the exercise program in older adults?
-Avoiding cardiovascular risk -Avoiding orthopedic risk -The need to preserve muscle tissue -The rate at which older individuals adapt to training.
Why should the frequency of hard training be reduced for older adults?
-Given that older adults are generally more fragile and heal more slowly than younger people. -It is unwise to do more than 2 hard or long training sessions per week.
What type of training are older individuals less tolerant of?
-Heavy training loads -Rapid increases in training load -Single mode exercise
What is the difference between anaerobic power training and anaerobic endurance training regarding their training format?
-In the types of intervals performed during some of the zone 3 workout time. -Intervals for the phase 4 client will be very short sprints or hill sprints designed to tax the phosphagen stores in the muscles and create a rapid rise in blood lactate levels. -These short, highly intense intervals (RPE of 9) will be followed by a long recovery intervals that may be 10 to 20 times longer than the work intervals.
What is the best way to improve anaerobic power?
-It is generally assumed that high intensity bouts with relatively short recovery periods that provoke large disturbances in homeostasis are preferred. -A training session of 10 X 70 seconds at 115% VO2 Max, with a new repetition every two minutes, might be typical.
What type of activity should children engage in prior to the age of puberty regarding cardiorespiratory exercise? What should the focus be on?
-Lightly structured activity as much as possible, preferably for more than one hour per day. -On performing a variety of activities to allow for the development of motor skills and fitness in the most general sense. -General and diverse as possible for as long as possible.
What does intense training cause in the body? What does the process of repairing this damage cause?
-Microdamage -The adaptions that are generally considered the training response.
How should anaerobic power training be viewed as?
-NOT as cardiorespiratory training. -It is entirely supplemental and designed for muscular accommodation.
How many hard training days per week should athletes have?
-No more than 4 hard training days per week. - 3 really intense workouts per week rather than the same workload per week. - In less serious competitors, two or three hard days per week are probably adequate to allow progress towards most goals.
What does the anaerobic power training phase focus on? What types of individuals will require exercise programming in phase 4?
-On anaerobic power. 1. Only highly fit and competitive clients with very specific goals related to high speed performance during endurance events will require exercise programming 2. Specialized training intended to be performed by individuals preparing for competition. 3. For achieving high sprinting speed and.or short burst of very high energy levels of power for challenges such as short hills.
How will the total weekly exercise program for client training in the anaerobic power training phase look like?
-Similar to the anaerobic endurance training phase. -70 to 80% of the training time in zone 1. -10 to 20% of training in zone 3. -Less than 10% in zone 2.
What is the underlying physiological principle behind anaerobic power training? What have studies suggested regarding these adaptations?
-That if there is a substantial and sustained depletion of the phosphagen stores and accumulation of lactate (and other acid metabolites, the body will adapt with a larger phosphagen pool and potentially larger buffer reserves. - They can take place, but are relatively modest in magnitude (10%) -Men seem to improve their anaerobic power better than women.
What does it mean for training to be periodized? What is the point of training? What determines how much or how many recovery breaks or intervals are taken?
-That there should be a regular cycle of hard and easy weeks, and hard and easy months. -To gradually progress the overload, but then allow the body to recover and adapt to the changes provoked by hard training sessions. -The more challenging the training program, the more that recovery and regeneration become important.
What is sarcopenia? At what age does it is seem to appear?
-The loss of muscle mass as individuals age (beyond age 50) -It is especially pronounce in women, who do not have enough testosterone to support their muscle mass. -It becomes a problem for men as well as the testosterone concentration decreases progressively with age.
What should be collected and assessed prior to begging an exercise program for older individuals (and all clients)?
-They should take a careful health history and keep this document in each client's file. -Individuals with answers indicating the presence of multiple risk factors or symptoms suggesting an inappropriate response to exercise should be refereed back to their primary physician prior to begging an exercise program.
What may youth training with very heavy training loads provide challenges to?
-To energy balance and bone and joint integrity due to their skeletons still maturing.
What is the intent of anaerobic power training?
-To perform very high intensity training at or near maximal muscular capacity, but with enough recovery to prevent the rapid accumulation of fatigue, so that that muscular system can be taxed maximally.
What is the biggest mistake made, once the training load starts to go up to accomplish more ambitious goals?
-To take too few recovery days -To try to do something other than recover on recovery days. -To try to progress the training load on recovery days (when it should be progressed on hard days)
What is the traditional standard marker of the aerobic training effect? When does it reach its peak? What occurs after it reaches its peak?
1 VO2 Max 2. It increases with training but reaches a peak and then plateaus within about six months.
In general with every ________ feet, ambient temperature decreases ____ degrees C.
1. 1,000 feet 2. 2 C
What are the exercise to recovery ratios that are often utilized during aerobic interval training?
1. 1:2 2. 1:1
What will highly fit and competitive clients with adequate recovery time may be able to successfully complete and recover from? How should a trainer modify the program if the client is not highly fit, has minimal recovery time, or is lacking in total training time?
1. 3 to 4 workouts with zone 2 or 3 intervals during weeks where the goal is to increase the load. 2. To design a program that has only one or two zone 2 or 3 interval days.
What is the moderate-intensity cardiorespiratory recommendations for healthy adults? What is the training frequency per week?
1. 40% to 60% V02 Reserve or HRR 2. Minimum of 5 days per week.
How should the training intensity be varied in each training zone?
1. 70 to 80% of training in phase 1 2. less than 10% of training in phase 2 3. 10 to 20% of training in phase 3
What is a moderate rating of RPE more or less equivalent to regarding the percentage of HRR? What about somewhat hard? What about hard?
1. 70% of HRR 2. 80% of HRR 3. 85% of HRR A. For all practical purposes, RPE ratings of moderate to hard span the range of recommend exercise training intensities.
What percentage of the population does the RPE system work well for? Why do very sedentary individuals find the use of RPE difficult? How may individuals who have high levels of muscular strength under-rate the intensity of exercise?
1. 90% of people 2. As they find any level of exercise fairly hard. 3. As they tend to focus on the muscular tension requirement of exercise rather than on the breathing elements. With practice they can learn to use the scale effectively.
What is the vigorous-intensity cardiorespiratory recommendations for healthy adults? What is the training frequency per week?
1. > or equal to 60% of VO2 Reserve or HRR 2. Minimum of 3 days per week
What is interval training? How is it different from steady state regarding the improvements made?
1. A few repetitions of higher intensity exercise followed by recovery periods. A. Several studies suggest that interval training promotes similar or greater improvements in VO2Max and fitness than steady state exercise. B. It is a more time efficient method of training.
What is the "rule of threes"?
1. A generally well-supported concept from marathon running. 2. These kinds of volume multiplier are highly empirical, and probably best for fit and serious athletes.
What can the trainer establish once he or she has the current values for the client's HR at VT1 and VT2? What can this be used for?
1. A three zone model that is specific to the client. 2. Example: - HR at VT1: 143 bpm - HR at VT2: 162 bpm >Zone 1: less than 143 bpm >Zone 2: 143 to 161 bpm >Zone 3: 162 bpm and above 2. As intensity markers to help a client stay within the correct zone of the desired training outcome of a given workout.
What types of muscle fibers are recruited during low intensity, endurance exercise? What are the adaptations that occur?
1. Adaptations in only the slow oxidative muscle fibers. 2. Increase in the number and size of the mitochondria within the cell to augment aerobic ATP generation. 3. A growth of more capillaries around the recruited muscle fibers, which enhances the delivery of oxygenated blood to the muscle fibers.
What is important to understand about attaining additional gains in fitness once a aerobic base has been developed?
1. Additional gains will become progressively smaller, 2. OR require disproportionately large increases in training intensity, frequency or duration.
What are the four cardiorespiratory training phases?
1. Aerobic base 2. Aerobic efficiency 3. Anaerobic endurance 4. Anaerobic power
What should the upper exercise intensity limit of phase 1: aerobic base be?
1. All cardiorespiratory exercise during this phase should fall within zone 1: (sub-VT1), the client should be able to speak comfortably. 2. The trainer can teach the client to use the 0 to 10 scale, with the client exercising at an RPE of 3 to 4 (moderate to somewhat hard)
What is METs?
1. An alternative method for expressing exercise intensity in cases where VO2 Max is not directly measured during either testing or training. 2. Multiples of an assumed average metabolic rate at rest of 3.5mL/kg/min.
What are the steps or process of conducting a session RPE?
1. An individual is asked to rate the overall intensity of an exercise bout about 30 minutes after the conclusion of that bout using the category ratio scale (0 to 10 scale). 2. He then multiplies this rating by the duration of the bout. 3. A score representing the combined intensity and duration of the bout is generated (the training load) 4. This daily score can be summated on a weekly basis, generating a weekly training load for self monitoring purposes.
Why is it not necessary to measure VT2 HR during the aerobic efficiency training phase?
1. As an RPE of 5 to 6 can be used to represent intensities in zone 2. 2. An RPE of 7 (very hard) can be used to identify efforts just above VT2.
While the HRR model does reduce the error in estimation, what are its limitations? What does ACE recommend when measuring RHR?
1. As with other exercise-intensity determination techniques, it utilizes mathematical estimation for MHR. 2. The formula was created measuring true HR, taken in the morning in a reclined position. -RHR varies approximately five to 10 beats when a person transitions from lying to standing, thereby alternating the size of the HRR. 3. Ace recommends measuring RHR in the body position in which the client will exercise. This may necessitate the need for two sets of training zones: one for seated, recumbent positions and another for standing activities.
When can game type activities be considered cardiorespiratory exercises? What is the cardiorespiratory benefit of game type exercise proportional to?
1. Assuming that they require sustained bodily movement. 2. The amount and intensity of ambulatory activity involved.
What precautions should be made in regards to high altitude and UV radiation?
1. At high altitude, the amount of UV radiation is much stronger than at sea level. 2. Precautions should be made with respect to sunburn and snow blindness.
What competitive competence at the biological limit of the exerciser are addressed in phase 3 and 4 of cardiovascular training?
1. Athletes may have to train at very high loads for only a 1 to 2% increase in performance. 2. With matching increases in time requirement of training and the risk of injury.
What are the exercise guidelines to exercising in air pollution?
1. Avoid exercising during rush hours (CO2 levels peak during these hours) 2. Avoid high cigarette smoking areas prior to and during exercise. 3. Avoid combinations of high temperature, humidity and air pollution. 4. Limit the amount of time spent in high pollution areas to a minimum (Physiological effects of air pollution are both time and dose dependent. 5. Be aware of seasonal variations in ozone level. The ozone level is usually lower in the winter, increases during the summer with a peak around 3 pm and reaches maximal values in early autumn.
Why is the training intensity between VT1 and VT2 sometimes refereed to as the black hole?
1. Because it is where there is a psychological push to do more, but a physiological pull to do less 2. Since it is the zone where exercise is hard enough to make a person fatigued, but not hard enough to really provoke optimal adaptations.
When an exercise bout begins or exercise intensity changes, how long does it take for the body achieve a steady state (second wind)? What factors contribute to the time it takes to achieve this level?
1. Between 45 seconds and three to four minutes. A. Fitness level (more fir individuals achieve steady state faster) B Exercise intensity (when working at higher intensities, people require longer periods to achieve steady state)
How do the muscles of respiration improve with training?
1. Both strength and fatigue resistance. 2. Allowing greater ventilation for longer periods than existed before training.
What are popular modes of aerobic activity for obese individuals? What are the limitations or challenges with these mode of training?
1. Both: -Upright bikes -Recumbent bikes 2. The seats on many of the cycles are too narrow and not supportive enough for exercisers with a higher BMI.
What does aerobic interval training generally involve?
1. Bouts of steady state exercise performed at higher intensities for sustained periods (typically a minimum of 3 minutes). 2. Followed by a return to lower aerobic intensities for the recovery interval.
How should low zone 2 intervals be first introduced during the aerobic efficiency training?
1. By increasing the time of each interval and then moving to a 1:1 work to recovery interval ratio. 2. As the client progresses, intervals can progress into the upper end of zone 2 (RPE 6) at a 1:3 ratio. 3. Progressing first to longer intervals and then eventually moving to intervals with a 1:1 ratio.
If the quantity of oxygen consumed is provided or measured in relative terms (mL/kg/min), how can it can be converted to gross or absolute terms?
1. By multiplying the relative VO2 by an individuals weight in kilograms to then attain the gross or absolute terms. 2. Relative VO2 of 40 mL/kg/min for a 220lb (100 kg) individual is converted to gross or absolute terms as follows: -40 mL X 100 kg = 4,000 mL/min, or 4.0 L/min.
What assessments are required in phase 1: aerobic base training? Why?
1. Cardiorespiratory fitness assessments are NOT necessary at the beginning of this phase. 2. As they will only confirm low levels of fitness and potentially serve as negative reminders about why the client with low levels of fitness may not have good self efficacy regarding exercise.
What is the increase in stroke volume largely due to?
1. Chamber enlargement 2. Greater amounts of chamber filling (end diastolic volume). 3. A greater chamber emptying (ejection fraction) of the heart with each beat.
How does the ventilatory threshold respond to increases in training over time? What is this change attributed to? What is done to support these cardiorespiratory changes?
1. Changes in ventilatory threshold may continue for many years. 2. Primarily to capillary growth 3. Increased mitochondrial density (size and number) in the active muscles. A. The capacity of the muscles to store additional glycogen increases the ability to mobilize and use fatty acids as a fuel source is also enhanced.
Why is it important for a trainer to discover a client's activity mode preference and design their workout programs accordingly?
1. Clients tend to adhere to activities that they enjoy and tolerate well. 2. For example, some may enjoy indoor cycling to be able to watch TV, others may enjoy the outdoors because they enjoy nature.
What are blood buffers? What doe they cause increase of in the body?
1. Compounds that help neutralize acidosis, and work to reduce the muscle fiber acidosis. 2. An increase in carbon dioxide which the body attempt to eliminate with the increase in ventilation.
What does the training format of Fartlek training provide a sequence of? How does this format differ from that of steady state and traditional interval training?
1. Different intensities that stress both the aerobic and anaerobic systems. 2. It is something rarely achieved with exclusive steady state training (aerobic) and different from traditional interval training (anaerobic with specific work to rest ratios)
How can small reductions in blood volume that occurs during exercise lead to a cardiovascular drift?
1. Due to fluid lost to sweat and fluid moving into the spaces in between cells results in a compensatory increase in HR to maintain cardiac output, offsetting the small decrease in stroke volume.
Why will intervals performed in zone 2 generally be of longer duration than intervals performed in zone 3? What will higher-intensity zone 3 work also require?
1. Due to the inability to sustain long intervals at zone 3 intensities where HR equals or exceeds HR at VT2 (RPE> or = to 7 on the 0 to 10), as compared to zone 2 intervals where HR will be between HR at VT1 and VT2 (RPE of 5 or 6) 2. Greater recovery intervals relative to work intervals when compared to those used in zone 2.
What is the most effective training intensity within the context of aerobic training?
1. Early studies suggest that training at the intensity of the threshold (VT2) was the most effective intensity. 2. RPE of 6 on 0 to 10 scale (hard).
What is a recumbent cross trainer? What are they a combination of (movement wise)? What parts of the body does it focus on?
1. Excellent option for obese clients because of adequate seat size and and cushioning as well as back support. 2. These are machines that are a cross between stair climbing with movable handles and recumbent bike. 3. It allows the exerciser to work the upper and lower body at the same time without stressing the joints.
What the session RPE model be used for? When should trainers use this model?
1. Exclusively and indefinitely to monitor exercise intensity. 2. Trainers may opt to use it during only the initial stage of a client's program. 3. Before conducting any cardiorespiratory test for aerobic fitness.
What is a way to address beginner exercisers who are not able to complete the recommended training duration or frequency?
1. Exercise can be performed in multiple sessions of 10 or more minutes to accumulate the desired duration and volume of exercise per day. 2. Very deconditioned individuals can benefit from exercise bouts of less than 10 minutes.
What is the most appropriate variable to manipulate initially regarding cardiorespiratory training? How should it be progressed? What should follow once adherence has developed? What should progressions remain consistent with?
1. Exercise duration 2. Building the exercise session by 10%, or five to 10 minutes every week or two over the first four to six weeks.. 3. Once adherence has developed, trainers can implement progressions by increasing exercise frequency and then exercise intensity. 4. Progressions should always remain consistent with the client's goals.
What does the frequency, intensity, and duration collectively represent?
1. Exercise volume 2. Load 3. Magnitude of training -That is likely to to provoke the physiological adaptations to the training response.
What has a variety of studies shown in regards to the tempo of music and exercise intensity? What occurs if fast tempo music is used?
1. Exercisers will tend to follow the tempo of percussive beat of music. 2. If fast tempo music is used, the exercise intensity may be higher than intended.
What should the duration and intensity of the cool down be? What is this phase primarily directed in preventing?
1. Five to ten minutes low to moderate intensity activity. 2. The tendency of the blood to pool in the extremities, which may occur when exercise ends.
What was the session RPE developed for? What is a session RPE?
1. For monitoring the combined intensity and duration of an exercise session. 2. An effective programming and monitoring tool that promotes appropriate initial exercise intensities. 3. Creates some ownership of programming on the part of the client. 4. Allows of limited degree of training flexibility to facilitate adherence.
What does the acronym F.I.T.T represent? Why should trainers consider including an E?
1. Frequency 2. Intensity 3. Time (duration) 4. Type (modality) 5. To represent enjoyable or experience.
What are the recommended formulas to use to calculate MHR with a standard deviation of +/- 7 bpm?
1. Gallish formula *2007*: 206.9 - (.67 X age) 2. Tanaka, Monahan, and Seals formula *2001*: 208 - (0.7 X age)
What variables impact MHR? How does aging impact MHR?
1. Genetics 2. Exercise modality 3. Medications 4. Body size 5. Altitude 6. Age (MHR does not show a consistent 1 BPM drop with each year in all individuals)
What is the Karvonen method? What does it take into account? How does it do this?
1. Given the concern with RHR discrepancy, the HRR method is more appropriate, as it considers potential RHRs differences by determining an HRR from which training intensities are calculated. 2. This method reduces discrepancies in training intensities between individuals with different RHRs and accommodates the training adaptation that lowers RHR, therefore expanding HRR.
What does it mean for the benefits gained from exercise and physical activity being dose-related?
1. Greater benefits are derived from greater quantities of activity. 2. Physical activity expending < or equal to 1,000 calories per week generally produces improvements to health (lower BP and cholesterol) -This is considered a minimal recommendation for activity. 3. Physical activity expending > or equal to 2,000 calories per week promotes weight loss and significant improvements to overall fitness.
What may be necessary to promote gains in performance for athletic individuals?
1. Hard individual training sessions, but need to be balanced by appropriate recovery efforts for the gains to be safely and fully realized.
What does the rate of program progression depend on for cardiorespiratory exercise?
1. Health status 2. Exercise tolerance 3. Available time 4. Program goals
What do clients not need to be in regards to training in zone 2?
1. Highly competitive athletes 2. They only need to be motivated clients with endurance performance goals and the requisite fitness of phase 2.
What are the anaerobic adaptations of interval training that go beyond the aerobic benefits? What does this adaptation enhance and individuals ability to sustain?
1. Improve an individuals tolerance for the build up of lactate that may continue long after VO2Max adaptations have reached their maximal extent. 2. This adaptation enhances one's ability to sustain higher intensities of exercise for longer periods.
Why should the aerobic training stimulus include at least some higher intensity segments in programs for clients with goals to go beyond basic cardiorespiratory conditioning?
1. In order to effectively recruit and thus stimulate the fast glycolytic fibers using high intensity intervals of 15 to 30 seconds. 2. To train the fast glycolytic muscle fibers to serve as lactate sinks (structures that are proficient at using lactate as energy)
When and why did the concept of circuit weight training emerge? What was it based on?
1. In the 1950's and 1960's as an adaptation of military training exercises. 2. Based on the premise that sequential exercises using different muscle groups might allow the exerciser to focus on one muscle group while a previously used group is recovering.
When did RPE emerge? What was it intended for?
1. In the late 1970s and early 1980s 2. As a subjective method of gauging exercise intensity.
What adaptations are provoked due to the overload of the heart to deliver blood to the exercising muscles during higher intensity training? What are these adaptations probably attributable to?
1. Increase in stroke volume to levels that are not achievable with lower intensity steady state training. 2. To large increases in venous return that occur with very high intensity exercise that increases end-diastolic volume.
What are the signs and symptoms of overtraining? What should be done if this occurs during the aerobic efficiency training phase?
1. Increased RHR 2. Disturbed sleep 3. Decreased hunger on multiple days A. Decrease the frequency and/or intensity of the client's intervals. B. Provide more time for recovery.
During exercise, what do higher intensities increase in regards to the ventilatory response? What is the volume of air called?
1. Increased respiratory rates 2. Moving larger volumes of air into and out of the lungs. 3. Minute ventilation
What are the risk with increasing the exercise intensity to increase the training effect or VO2 Max?
1. Increased risk of clients dropping out during the first few weeks of training. 2. In previously sedentary clients who might have an underlying risk of cardiovascular disease. 3. More higher intensity exercise is associated with a greater risk of cardiovascular complications.
What are the steps within phase 2 of the cardiorespiratory training phase? What will the introduction of zone 2 intervals in this phase provide a stimulus for?
1. Increasing the workload by modifying frequency, duration and intensity, with intervals introduced that go into zone 2 and eventually approach HR at VT2. 2. An increase in the HR at VT1. 3. This will result in the client being able to exercise at a lower HR when at the same level of intensity, and also allowing the client to exercise at higher intensities while at the VT1 HR.
How does immersion in water effect blood flow distribution? How can this be problematic in individuals with compromised circulatory function?
1. It causes the blood to be redistributed to the central circulation, away from the limbs. 2. This can lead to complications (breathlessness and heart failure).
How is the popular formula developed by Fox, Naughton, and Haskell (220-age) never intended for use with the general population? What is the standard deviation that it demonstrates? What does this imply?
1. It demonstrates a standard deviation of approximately 12 beats per minute. 2. This implies that for 68% of the population, the true MHR would differ from the estimated mathematical calculation by 12 beats per minute on either side of that value. 3. The remaining 32% wold fall even further outside of this range (95% of the population, the true MHR would fall within 24 beats on either side of the calculated value)
Why should clients always enjoy the exercise experience?
1. It influences the thoughts and emotions that can ultimately dictate participation and adherence rates.
What is the warm up phase include and precede? How long should it last? What should it begin with? How should it progress?
1. It is a period of lighter exercise preceding the conditioning phase. 2. It should last 5 to 10 minutes for most healthy individuals. 3. It should begin with low to moderate intensity exercise and then gradually increase the intensity.
What are the benefits of using METs over VO2 Max? What is it important to recognize about METs and its limitations?
1. It is very easy and intuitive for many people to understand (at 5 METs and individual is working 5 times harder than at rest). 2. It is so substantial that it more than makes up for any imprecision. 3. That the resting metabolic rate is not exactly 3.5 ml/kg/min in every individual, or even in the same person at all times.
Why should stretching not be utilized if very high intensity elements are to be included in the workout? What is this attributed to?
1. It may inhibit the ability to achieve full intensity. 2. Stretching improves muscle elasticity (decreasing tissue viscosity), which lowers the force generating capacity of the contractile proteins of the muscle.
What factors must be taken into consideration regarding the planning and execution of the conditioning phase?
1. It should be consistent with the client's' - Goals - Fitness level 2. Frequency 3. Intensity 4. Duration 5. Modality *a particular mode in which something exists or is experienced or expressed.*
When should the higher intensity elements of a session take place in the conditioning phase? What should this phase conclude with?
1. It should take place fairly early in the conditioning phase. 2. It should conclude with more steady state exercise, even it the intensity is still in the range likely to serve as a stimulus.
What are the concerns regarding the 220-age formula regarding younger and older adults?
1. It tends to overestimate MHR in younger adults. 2. It tends to underestimate MHR in older adults. A. A 25 year old may never reach 195 bpm. B. A 60 year old may exceed 160 bpm quite comfortably.
How will the muscles of the respiratory system adapt as exercise is performed regularly?
1. It will allow for increased ventilation of the alveoli, which is where the cardiovascular system interfaces with the respiratory system.
What doe training programs based on %VO2 Max depend on? How may this Gold Standard technique probably much less useful than is widely assumed?
1. Maximal exercise test to be accurate or on some estimate of VO2 Max derived from a submaximal test. 2. Given that maximal test are rarely available. 3. Equations for estimating VO2 Max are not exceedingly accurate, particularly if any handrail support is allowed during testing.
What does an active cool down help to remove from the muscles? What can be performed after a cool down in order to improve flexibility?
1. Metabolic waste from the muscles so that it can be metabolized by other tissues. 2. Stretching
What will the trainer be able to program/create during phase 2: aerobic efficiency? How will the trainer be able to further challenge the client from the previous training phase?
1. More variety in terms of exercise frequency and duration. 2. The trainer will be able to challenge the client through the introduction of intervals, first in the lower end on zone 2 and eventually in the upper end of zone two.
What may it be particularly important to include to limit the risk of burnout or orthopedic injury from overuse as the volume of exercise builds?
1. Multiple modalities of exercise (cross training, walking, cycling, or elliptical training) and even variations within a modality (steady state exercise, interval training, or Fartlek training)
What is the primary focus of phase 1: aerobic base training?
1. Of getting clients who are sedentary or have little cardiorespiratory fitness to begin engaging in regular cardiorespiratory exercise of low to moderate intensity 2. With the primary goal of improving health. 3. With a secondary goal of building fitness. 4. To develop a stable aerobic base upon which the client can build improvements in health, endurance, energy, mood, caloric expenditure. 5. To establish a regular exercise pattern, with relatively low to moderate intensity exercise of only moderate duration, in order to establish an aerobic base.
When should a client move onto phase 2?
1. Once a client can sustain steady state exercise for 20 minutes in zone 1 (RPE of 3 to 4). 2. Once the client feels comfortable with assessments.
What are the specific activity guidelines for children and adolescents aged 6 to 17?
1. Perform at least 60 minutes of moderate to vigorous physical activity everyday. 2. Include vigorous intensity activity a minimum of at least three days per week. 3. Participate in muscle strengthening and bone strengthening activity a minimum of three days per week.
How may the quantity of exercise or physical activity be performed?
1. Performed in one continuous bout. 2. Performed intermittently and accumulated throughout the day in bouts lasting a minimum of 10 minutes each.
What is essential for human survival? How does this relate to the organs of the body?
1. Physical movement 2. The organ systems involved in energy metabolism (cardiorespiratory and muscular) function best when they subjected to regular physical changes.
At steady state, what variables reach stable (although elevated) levels after a short period of exercise?
1. Rate of oxygen uptake (VO2Max) 2. HR 3. Cardiac Output 4. Ventilation 5. Blood lactate concentration 6. Body temperature
What muscle fibers are used during moderate intensity aerobic training? Why is there little adaptation in the fast glycolytic fibers? Why are they not recruited during steady state?
1. Slow oxidative 2. Due to the fact that muscle fibers that are not recruited are not likely to adapt. 3. Due to higher intensities not being sustained through steady state exercise.
What is snow blindness? What is the medical term for snow blindness? What is it caused by?
1. Snow blindness is a painful, temporary loss of vision due to overexposure to the sun's UV rays. 2. 2. The medical term for snow blindness is photokeratitis ("photo" = light; "keratitis" = inflammation of the cornea). 3. Essentially, snow blindness is caused by a sunburned eye — or more specifically, a sunburned cornea
What are the following guidelines that a trainer should adhere to when using the session RPE model?
1. Spend time helping the client become familiar with the 0 to 10 scale. 2. Determine appropriate RPE intensities for each exercise session based on the clients current activity levels, while providing a small overload challenge (5 out of 10 effort for someone who has been exercising at a 4 to 4 1/2 effort) 3. Identify the frequency and duration that is appropriate for the client's current conditioning level and feasible within his or her schedule (three times a week for 15 minutes. 4. Implement a RPE training volume model (RPE X frequency X duration)
What type of stretching is recommended to perform after a warm up for athletes requiring flexibility for their sports? How about for athletes requiring running or jumping performance during their sport such as basketball and sprinters?
1. Static stretching 2. Dynamic stretching
Where and when was Fartlek training developed? What does the term Fartlek mean?
1. Sweden 2. 1930s 3. Speed play
What is the premise behind the talk test? How does this relate to the requirements of speech?
1. That at about the intensity of VT1, the increase in ventilation is accomplished by an increase in breathing frequency. 2. In order to maintain comfortable verbal communication an individual must be able to control his or her breathing frequency. 3. Thus, at the intensity of VT1 it is no longer comfortable to talk.
What are the main concepts behind min-body exercise?
1. That it is performed with focus, with attempts to control and regulate breathing 2. With a conscious intent to follow a specific form, 3. As a means of linking the physical and emotional aspects of the person.
What was the logic behind circuit training? What were the results of several early controlled studies?
1. That the overall metabolic rate might remain high enough to allow cardiorespiratory training effects, while still focusing the exercises on muscular components. 2. They produced disappointing results with improvements in anaerobic power of only 5% to 7%
What does the principle of overload state?
1. That when additional stresses are placed on the organs or systems in a timely and appropriate manner, physiological adaptations and improvements will occur.
What is it important to understand about the aerobic values (METs, caloric counts) generated by the aerobic based cardiovascular exercise machine?
1. The MET estimates on a particular device are as only as good as the research supporting the equation. 2. it is important to understand that the calorie counts on exercise machines are simply estimates obtained from formulas that will never be 100% accurate.
What occurs to prevent the accumulation of lactate from causing disturbances in the blood pH (acid-base) balance in the body? What does this produce and lead to? How is blood lactate and VT1 related?
1. The acid associated with lactate is buffered by the bicarbonate buffering system in the blood. 2. This produces extra carbon dioxide, which causes a subsequent increase in the amount of breathing and the subsequent challenge to talking continuously 3 This increase in blood lactate and VT1 occurs at about the same exercise intensity..
How does minute ventilation react as the intensity of exercise continues to increase?
1. The air moving in and out of the respiratory tract increases linearly. 2. There is a point at which ventilation starts to increase in a non-linear fashion (VT1)
What does the exercise duration generally define? What terms can it also be expressed in?
1. The amount of time spent performing the physical activity. 2. It can, also, be expressed in terms of exercise quantity. (Run two miles, take 5,00 steps, burn 250 kcal)
What are the two important considerations related to aerobic exercise training for overweight and obese individuals?
1. The appropriateness of the equipment 2. The individuals ability to tolerate the duration of activity.
What should the beginning duration be for a client exercising in phase 1: aerobic base? What may this starting point be for some clients? How should they progress from this starting point?
1. The beginning duration of exercise should match what the client is able to perform. 2. For some it may be 15 continuous minutes, while for others it may be 5 to 10 minutes. 3. From that point, duration should be increased at a rate no more than 10% from one week until the client can perform 30 minutes of continuous exercise.
What are the two versions of the RPE scale?
1. The classical (6 to 20) scale 2. The contemporary category ratio (0 to 10) scale
What is the aerobic efficiency training phase dedicated to enhancing?
1. The client's aerobic efficiency by progressing the program through: -Increased duration of sessions -Increased frequency of sessions when possible -Introduction of zone 2 interval
What muscle fibers are used during high intensity exercise? How do they adapt to exercise training?
1. The fast glycolytic muscle fibers 2. Increasing the number of anaerobic enzymes so that anaerobic energy production will be enhanced. 3. With increased intensity, they may, also, be hypertrophy of the contractile proteins within the muscle fiber.
What is the number of calories produced per liter of oxygen consumed vary according to? Why is 5 kcal per liter of oxygen considered sufficiently accurate for most individuals?
1. The fuel utilized: (4.69 kcal per liter of oxygen for fats) ( 5.05 kcal per liter of oxygen for glucose.) 2. Because most people burn a combination of fuels throughout their daily activities.
What terms is caloric expenditure usually calculated in? How is it measured?
1. The gross or absolute VO2 during an activity. 2. By measuring or estimating the total quantity of oxygen consumed per minute and multiplying it by 5 kcal/liter of oxygen
What adaptations occur to the heart muscle due to expansion of blood volume that occurs with endurance training? What occurs to the heart chambers? What are these adaptations primarily in the form of?
1. The heart muscle will hypertrophy 2. Enlarging its chambers and becoming bigger and stronger muscle that is able to deliver a higher cardiac output tot he muscles. 3. A larger stroke volume.
What determines the length of a warm up?
1. The intensity of the conditioning phase. *The harder the conditioning phase, the longer the warm up should be* 2. The age of the exerciser *Older individuals requires a longer warm up than younger individuals.*
What is the most important element of the exercise program to monitor? What are the ways a trainer can monitor the intensity?
1. The intensity. A. HR (MHR, HRR) B. RPE C. VO2Max D. Caloric expenditure E. Talk Test/ VT1 F. Blood lactate and VT2
What occurs at higher intensities when the buffering mechanism cannot keep up with the extra acid production? What is strongly stimulated? What is the blood lactate concentration equivalent to? What does this point represent?
1. The pH of the blood begins to fall due to accumulating lactate. 2. The respiratory center is strongly stimulated, and there is yet another increase in breathing. (VT2) 3. Blood lactate concentration is equivalent to the OBLA (4 mmol/L) 4. The intensity at which the body can no longer sustain an activity, given the accumulation of lactate, and begins to shut down.
What should be done at the beginning of phase 2: aerobic efficiency? What factor will be utilized for programming in this phase? Why must this be reassessed periodically?
1. The trainer should have the client perform the submaximal talk test to determine HR at VT1. 2. This HR will be utilized for programming throughout the phase. 3. It will need to be reassessed periodically as fitness improves to see if the HR at VT1 has increased and training intensities need to be adjusted.
What is the essential flaw of the relative percent concept of VO2 Max?
1. The very large range of acceptable percentages creates concern that a given percentage is not very specific in terms of recommending exercise. 2. It does not take into account the individual metabolic responses to exercise that might more properly represent the lowest effective training stimulus.
What is the training format of the aerobic efficiency training phase?
1. The warm up, cool down, recovery intervals, and steady state cardiorespiratory exercise segments are performed at or just below VT1 HR (RPE of 3 to 4 on the 0 to 10 scale) to continue advancing a client's aerobic base. 2. Aerobic intervals are introduced at a a level that is just above VT1 HR, or an RPE of 5 (0 to 10 scale).
What does the great volume of experimental studies conducted in the 1960s and 1970s suggest regarding training intensity and improvements?
1. There are minimal improvements in VO2 Max if the intensity of training is below a threshold of 40/50% of VO2 Max. 2. While acknowledging that lower intensity exercises can result in improvements in aerobic power in very sedentary individuals, there does seem to be a lower-limit intensity below which exercise is of minimal benefit.
What clients will want to progress to phase 3: aerobic endurance training? What are the training principles intended for?
1. Those who have endurance performance goals 2. Those performing 7 or more hours of cardiorespiratory training per week. A. For clients who have one or more endurance-performance goals that require specialized training to ensure adequate training volume and appropriate intensity and recovery are included to create performance changes that help the client reach his or her goals.
How may the stronger respiratory core musculature allow the ventilation to increase by leading to an increase in what?
1. Tidal volume 2. It delivers more oxygen to the alveoli and reduces the relative amount of respiratory dead space at high breathing frequencies, thus making making ventilation more efficient.
What is the training format of phase 1: aerobic base training? How should it be progressed (duration, frequency)? When should an individual progress to phase 2?
1. To begin with zone 1 intensity exercise with HR below VT1 performed for as little as 10 to 15 minutes two to three times per week 2. This should be progressed as rapidly as tolerated to 30 minutes at a moderate intensity, performed at least five times each week. 3. Changes in duration should not exceed a 10% increase versus the week prior. 4. Once this level of exercise can be sustained on a regular basis, the primary adaptations of the aerobic base will be complete.
What is an option regarding numbers on determining the intensity of an exercise using the talk test? When is the individual considered to be at VT1 during this assessment?
1. To compare the number that an individual can count to during the expiration phase of one breath during exercise against the number that can be counted to during the expiration phase at rest 2. Normally, then the number that can be counted to during exercise drops to about 70% of the number that is possible at rest, the intensity is approximately equal to the VT1.
What are a couple of options for overweight individuals using pedometers? What should a client do with the information of the steps he takes each day? How can a client increase the difficulty or challenge?
1. To have the client set an alarm for every hour to go off as a prompt to get up and move. 2. Once the alarm sounds, the client takes a walk around the building. 3. The client can then log his or her steps in a journal taken each day with a goal of at least 50 to 100 steps every hour. 4. Eventually the client can add extra challenges such as taking the stairs during the walk and pacing for increased speed, as long as these challenges do not induce undue musculoskeletal pain.
What is the training focus of phase 3: anaerobic efficiency training?
1. To help the client enhance his or her aerobic efficiency to ensure completion of goal events. 2. Building anaerobic endurance to achieve endurance performance goals.
What is the goal of the intervals introduced in aerobic efficiency training?
1. To improve aerobic efficiency by raising the intensity of exercise performed at VT1. 2. Improve the client's ability to utilize fat as a fuel source at intensities just below VT1. 3. Improve exercise efficiency at VT1, and add variety to the exercise program.
What is an effective way to introduce aerobic interval training to overweight and obese clients? What is the first step in this process? What is the second step? What can a client do for added interest and motivation? How can the endurance capabilities of a obese client be enhanced following this method?
1. To make the activity relevant and enjoyable. A. To ask the client to make a continuous playlist using five to 10 songs that he or she finds particularly uplifting and motivating. -. Given that most songs are approximately 3 to 5 minutes in duration, the playlist will most likely be 15 to 30 minutes long. B. To instruct the client to identify the chorus of each song and commit to working harder during the chorus. -. Thus, each time the chorus starts to play, the client has an opportunity to exert a little more energy with the knowledge that when the chorus is finished, he or she can revert back to the less intense work that should be performed for the majority of the song. >I Typically the chorus segment should be 20 to 45 seconds. C. Clients can be encouraged to create more playlist so that they have a greater variety of music from which to choose from. D. More songs can be added to the playlist to increase the duration of the exercise session.
What are the two primary considerations for exercise training relating to youth individuals?
1. To prevent early overspecialization 2. To protect against orthopedic trauma from training too much.
What is an important rule of exercise training for sedentary individuals? What is essential for the trainer to have during the early stages of training?
1. To start slowly during the beginning phases of training. 2. Clearly, restraint, proper education, and careful planning are essential during the early stages of training.
What does the onset of blood lactate accumulation (OBLA) technically refer to? What are the blood lactate levels here? What this intensity represent for many fitness professionals?
1. To the point at which lactate levels begin to rise exponentially due to an accumulation within the blood and an inability to buffer the influx of acid. 2. Blood lactate levels rise above 4 mmol/L. 3. it usually represents the shutdown point..
What does the lactate threshold technically refer to?
1. To the point at which lactate production becomes greater than lactate removal. 2.Resulting in an initial rise in blood lactate values.
What should be the ideal training intensity be for those seeking to lose weight or develop their aerobic efficiency? Explain. What does it increased the likelihood of?
1. VT1 2. Fats continue to contribute significantly to the number of calories burned (caloric quality). 3. It increases the likelihood of a better exercise experience.
What is the training format of Fartlek training? What are work-rest intervals based on? What can the exerciser experiment with?
1. Varying the pace around the run. 2. Alternating between fast segments and slow jogs. 3. Work-rest intervals can be based on how the body feels. 4. The exerciser can experiment with the pace and endurance.
What types of activity can be classified as cardiorespiratory exercise? What occurs if this type of activity is performed regularly?
1. Virtually any activity that involves a large amount of muscle and can be performed in a rhythmic fashion and sustained for more than a few minutes. 2. Adaptations in the various organ systems (heart, lung, blood, and muscles) that improve the ability of the person to move around or otherwise perform sustained exercise.
What are the three basic components of any training session?
1. Warm up phase 2. Conditioning phase 3. Cool-down phase
When should a client move on to phase 3 of cardiorespiratory training?
1. When they begin working towards multiple endurance goals. 2. Trains to improve his or her competitive speed. 3. Begins training seven of more hours per week 4. Simply wants to take on the challenge of training like an athlete.
What is exercise duration primarily limited by during steady state exercise?
1. Willingness to continue. 2. Availability of: -Oxygen -Muscle glycogen -Blood glucose
When do cardiovascular adaptations begin to occur? When are they readily measurable?
1. With the first exercise bout 2. They are not readily measurable for a couple of weeks.
What does physical activity lead to improvements in?
1. Work capacity (Cardiorespiratory fitness) 2. The sense of well being 3. Overall health 4. Fewer diseases.
What should the dominant training intensity within a zone be?
1. Zone 1 training should be, for the most part, be performed relatively high in zone 1. 2. Most zone 3 training should be performed relatively low in zone 3, with progression by duration rather than by intensity.
Why should the decision to progress to event or sport specific modalities be made with consideration for the individuals skills and abilities?
1.Even among aerobics exercise, the transfer of benefits from one type of exercise to another is far from 100% 2. Research demonstrates that activities that use similar muscles (cycling performed by runners) have about 50% of the value performing specific training on a minute by minute bases 3. Non similar training (swimming by runners) has about a 25% of the value of performing specific training on a minute on minute to minute basis.
What should the trainer prevent the body temperature from rising more than in the heat, even during heavy exercise?
2 to 3 degree F.
What is the rate of progression in a program dependent on?
2. The rate of progression in a program depends on the individual's current conditioning level, program goals, and tolerance for the slight discomfort associated with raising training load or volume.
What is the training frequency if performing a combination of vigorous and moderate intensity cardiorespiratory training?
3 to 5 days per week.
What is a cardiovascular drift?
A cardiovascular phenomenon that represents a gradual increase in HR response during a steady state bout of exercise.
What is sulfur dioxide?
A colorless pungent toxic gas formed by burning sulfur in air.
What is Ozone? How is it formed?
A colorless unstable toxic gas with a pungent odor and powerful oxidizing properties, formed from oxygen by electrical discharges or ultraviolet light. It differs from normal oxygen (O2) in having three atoms in its molecule (O3).
What is the HR turnpoint (HRTP)?
A flattening of the HR response to increasing intensity.
What can be an exceptionally motivating tool to help clients accumulate meaningful physical activity while walking, especially is they sit at a desk for most of their workday?
A pedometer to track the number of steps and individual takes through a given time period.
What is the ventilatory threshold?
A significant marker of metabolism that permits prediction of lactate threshold from the minute ventilation response during progressive exercise.
How can the two metabolic markers of VT1 and VT2 provide a convenient way to divide intensity into training zones?
A. Zone 1: (Low to moderate exercise) reflects HR below VT1. B. Zone 2: (Moderate to vigorous) reflects HR from VT1 to just below VT2. C. Zone 3: (vigorous to very vigorous exercise) reflects HR at or above VT2.
What is the best time to truly specialize in one activity?
About the age at which high school is completed.
What does extensive experience relative to preventing illnesses and other subtle markers of overtraining as well as the results of experimental studies suggest to make training more effective?
Alternating hard and easy training days is more effective than training that is more or less the same everyday.
What improvements where made to circuit training in the early and mid 1970s?
Alternating muscular strength and endurance exercises activities with classical aerobic training in rapid sequence allowed for significant cardiorespiratory training effects to be observed (super circuits).
Why is it important for youth training to be as general and diverse as possible?
Although many young athletes have the time and motivation to perform serious training, there is a broad agreement that even in youth who are destined to become good athletes, the longer more diverse training can be performed, the better the eventual level of performance is likely to be.
Why are the adaptations of the cardiovascular system primarily from a larger stroke volume and not an increase in maximal HR?
As a number of studies suggest that maximal HR does not increase with training.
How will the frequency of zone 2 and 3 interval training workouts be client specific?
Based on the client's: -Goals -Availability -Recovery time -Outside stressors
Why is it the many runners, especially beginners enjoy Fartlek training?
Because it involves speedwork, but it is more flexible and not as demanding as traditional interval training.
Why do serious athletes spend minimal time (less than 10%) training in zone 2?
Because it is not sufficiently challenging enough to provoke significant anaerobic adaptations to training, but is hard enough to be particularly fatiguing.
Why is water-based exercise particularly important or valuable for older or obese individuals or those who may have orthopedic issues?
As the buoyancy provided by the water unloads the traditional targets of ambulatory exercise.
When does an individuals ability to remove lactate from circulation start to become limited?
At approximately 50% of an individuals power output during incremental exercise as a net accumulation of lactate in the blood begins.
What can the cessation of significant venous return from the muscle pump experienced during exercise lead to regarding the cool down phase?
Blood to accumulate in the lower extremities, reducing blood flow back to the heart and out to vital organs (the brain, which could lead to lightheadedness)
What can clients with advanced fitness who are training for a one time event perform to further develop aerobic power and provide additional variety?
Brief intervals (30 seconds) that go just above VT2 (RPE 7).
How can trainers help clients prevent or avoid overtraining?
By distributing zone 1 training time across: -warm ups -cool downs -moderate intensity workouts focused on increasing distance and or exercise time -recovery intervals following zone 2 and 3 work intervals and -recovery workouts on days following higher intensity workouts.
How can Fartlek training be adapted to meet the needs of intermittent sport athletes?
By essentially mimicking the changes of pace that occur during these events (soccer, football, hockey).
As a general principle, how should the exercise load be increased?
By no more than 10% per week.
What is the equation for caloric expenditure?
CE = VO2 (mL/kg/min) X body weight (kg)/ 1000 X 5 kcal/L/min
How long will an individual stay exercising within phase 1: aerobic base?
Depending on how sedentary a person was prior to beginning an exercise program, this level of easy exercise may be continued for as little as two weeks or more than six weeks.
What is a significant concern with using a straight percentage of MHR to design and monitor training intensities ?
Discrepancies in individuals RHRs are not taken into account and may therefore lead to a trainer to over or underestimate appropriate exercise intensities.
Why should individuals drink more water than normal (>2.5 L/ day) when at altitude?
Due to both: 1. The decrease in the amount of water vapor in the air with altitude (increased evaporation) 2. Increased diuresis (urine production)
Where do the primary adaptations to exercise training typically occur?
During steady state exercise at moderate intensity.
How is the larger volume of training in zone 1 critical to program success?
For clients with endurance-performance goals, as exercise frequency and intensity and time all add to the total load.
What is the principal training focus of phase 2: aerobic efficiency training?
For increasing the time of cardiorespiratory exercise while introducing intervals to improve aerobic efficiency, fitness and health.
Why is guiding exercise on the basis of a percentage of estimated age-based MHR discouraged strongly?
Given that the risk of serious cardiovascular complications during exercise in sedentary individuals is strongly related to inappropriate high exercise intensities.
How may MHR become lowered with training?
Given the training adaptations of expanded blood and stroke volumes.
What occurs if a client does no recover fully or properly?
He or she will not be able to work hard enough on the hard training days to provoke further adaptations.
What occurs if the recruitment of the muscle fibers is near the upper limits of the given muscle fibers capacity to generate force?
If recruitment is within upper limits of a given muscle's fiber capacity to generate force, there may be adaptations in the contractile mechanism, leading to muscle hypertrophy.
How may the improvements in VO2 Max (that may continue for 6 to 12 months after the beginning of an exercise program) be emphasized/accentuated?
If there is significant weight loss, since the most appropriate expression of VO2 Max is when it is normalized for body weight (mL/kg/min).
How should the higher intensity training for those individuals with performance goals be regulated?
In terms of the VT2.
What can overtraining the client increase the risk of?
Injury and create a potentially negative experience.
What can be introduced as an advanced challenge for clients who are interested in progressing toward performance goals and are highly motivated during phase 2: aerobic efficiency?
Intervals that reach just above VT2 (into zone 3) can be introduced, often just before the client moves into phase 3 of cardiorespiratory training.
How can a warm up include both aspects of cardiorespiratory training and functional movement and resistance training?
It can be subdivided to include a cardiovascular warm up followed by a more exercise- or event specific dynamic warm up.
How can altitude affect MHR?
It can lower the MHR reached due to most individual's inability to train at higher intensities
What can under training a client cause?
It can quickly disengage the individual from the exercise experience due to boredom and perhaps insufficient challenge.
How can an increase in core temperature lead to a cardiovascular drift?
It directs greater quantities of blood to the skin to facilitate heat loss, consequently decreasing blood return to the heart and blood available for the exercising muscles.
What is the benefit to risk ratio of low intensity zone 1 training below VT1 for beginning exercisers?
It has the possibility for very large gains in health and basic fitness and almost no risk of either cardiovascular or musculoskeletal injury.
What are the advantages of the talk test over %VO2max or %MHR?
It is based of an individuals unique metabolic or ventilatory responses.
What is minute ventilation (V^E)?
It reflects the body's metabolism and defines the volume of air moved through the lungs on a minute to minute basis.
Why is MHR generally higher in smaller individuals?
MHR is generally higher in smaller individuals who have smaller hearts and hence lower stroke volumes, which explains why females often have higher resting HR than males.
How does MHR differ between running and cycling?
MHR varies between running and cycling due to involvement of upper body musculature.
What should the intensity of the warm up phase be?
No so demanding that it creates fatigue that would reduce performance, especially when working with competitive athletes.
Should an individual stretch before a warm up? Why?
No, because it is not justified and may be potentially harmful
What does the energy cost of swimming highly depend on?
Not only on swimming velocity, but in the stroke, technique and skill of the swimmer.
Why is the concept of training monotony important?
Not to the degree to which training is boring, but to the degree in which is doe snot change on a day to day basis.
Since anaerobic power training is very uncomfortable and, in older adults, potentially dangerous, when should it only be performed?
Only after a long period of training accommodation.
Why is it not necessary to train at higher intensities to increase VO2 Max regarding the benefits from lower intensity exercise?
Outcomes related to longevity and a reduced incidence of many of the diseases of civilization have been well documented with exercise that is not sufficient to cause large increases in VO2 Max.
What will improved anaerobic endurance help the client perform?
Physical work at or near VT2 for an extended period, which will result in improved endurance, speed and power to meet primary performance goals.
What do improvements in cardiorespiratory fitness occur most quickly from?
Progressive increases in exercise intensity, and fades when exercise intensity is reduced.
What types of individuals will be found training within phase 2 of the cardiorespiratory training phase?
Regular exercisers in the fitness facility who have goals for improving or maintaining fitness and/or weight loss.
As a general principle, how should the intervals introduced in aerobic efficiency training start out?
Relatively brief (about 60 second work intervals), with an approximate hard to easy ratio of 1:3 (60 seconds work and 180 seconds rest/recovery), eventually progressing to a ratio of 1:2 and then 1:1.
Why should the goal duration of exercise probably an hour or more?
Since energy expenditure is of primary importance.
For beginning adult exercises, why should the balance be in the direction of more moderate intensity exercise?
Since higher intensity exercise has been associated with a higher risk of exercise related complications, injury, and a poor experience in beginning exercisers.
What should the latter portion of the warm up include if higher intensity intervals are planned during the conditioning phase?
Some brief higher intensity exercise to prepare the exerciser for more intense elements of the stimulus phase.
How effective is the talk test in being able to define VT1?
Studies in a variety of populations (healthy individuals, cardiac patients, athletes) have demonstrated that the talk test is a very good marker of VT1.
What is the traditional reference standard of exercise intensity expressed in?
Terms of percentages of VO2 Max or VO2 reserve (VO2R)
What does the SAID principle imply regarding a client with a goal to run a half marathon?
That is a client's goals are consistent with running a half marathon, the training program should progress to mimic the demands of the physical activity, to provide the specific stimuli that elicits appropriate adaptations within the body.
What has the data from renowned Framingham Heart Study demonstrated regarding heavy exercise in older sedentary individuals and heart disease?
That the first presentation of Heart disease is fatal in approximately 35% of men and 17% of women.
What is the interaction of the distribution of training with the total volume of training?
That the individuals who are already routinely exercising and who desire to move toward their optimal biological potential, most training should be performed at intensities where speech is comfortable (zone 1 80%), and about 10% of training should be performed at intensities above VT2 (zone 3), where the physiological provocation to make large gains is present.
What does the principle of specificity state?
That the physiological adaptations made within the body are specific to demands placed upon the body, sometimes refereed to as the SAID principle: Specific adaptations to imposed demands.
Before having an obese individual embark on a cycling program, why should they ensure the seats are adequate?
That the seat is wide enough for proper support and has enough cushioning, as well as the added benefit of back support.
What should the trainer have the client perform to program effective intervals for improving anaerobic endurance?
The VT2 threshold test to determine the client's HR at VT2.
What is respiratory dead space?
The air trapped in the bronchial tubes that never reaches the alveoli.
Who made the observation that training at intensities of less than 50% of HRR (60% of MHR) failed to cause a reduction in RHR?
The concept of a minimal intensity threshold for provoking the training effect (larger increase in VO2 max with more intense training) was articulated by Karvon in the 1950s.
What is the energy cost of ambulatory activity in the water very strongly related to?
The depth of the water can can increase markedly with only slight increases in the speed of ambulating in the water.
What does the point where ventilation deviates from the progressive linear increase correspond with?
The development of muscle and blood acidosis.
What is the next step once regularity of exercise habits have been established? What does this approach of training help ensure?
The duration of exercise is extended until the exerciser progresses to phase 2 and is able to exercise for 30 to 60 minutes on most days with little residual fatigue. 2. The safety of exercise, while at the same time allowing some of the potential physiological adaptations and most of the health benefits to occur.
How should the duration of the intervals introduced in aerobic efficiency training be progressed? What is it dependent on?
The duration of these intervals can be increased in regular increments depending on the goals of the exerciser, but should be increased cautiously over several weeks depending on the clients fitness status.
Although experimental evidence is , what markers better define the lowest effective intensity at which adaptations may be provoked?
The first ventilatory threshold (VT1)
What is the relationship that exist between exercise volume and the health and fitness benefits achieved?
The greater benefits are achieved with increased volumes.
What can the term training effect be thought of as an equivalent to?
The increase in VO2 max that occurs during the first three to six months of an aerobic-endurance exercise program.
What is anaerobic power training intended to increase the tolerance for?
The metabolic by products of high intensity exercise, including exercise performed at higher intensities greater than VO2 Max.
During the initial training period, why is it important to recommend obese clients to accumulate the desired number of minutes of exercise throughout the day, rather than all at once?
The musculoskeletal discomfort associated with obesity can make a prolonged exercise session (30 minutes of more) intolerable. 2. It may help ease any muscle or joint pain associated with physical activity.
What will the preliminary period of slowly progressed training that is performed to reduce the risk of cardiovascular catastrophes, will also help protect, to some degree,what structures?
The musculoskeletal system against injury.
Although fully subjective, what has the RPE scale (in both forms) have been shown to be capable of defining?
The ranges of objective exercise intensity associated with effective exercise training programs.
What is making the cardiac output more effective in terms of delivering oxygen where it is needed occur?
The redistribution of cardiac output to the active muscles by vasodilation may improve after training.
What should be done if a client cannot reach the desired intensity during an interval, or is unable to reach the desired recovery intensity or HR during the recovery interval?
The session should be stopped and the client should recover with cardiorespiratory exercise at an RPE of 3, an no more than 4 to prevent overtraining.
What have studies performed with athletes under the instruction of coaches helped us understand of why overtraining syndrome occurs so frequently in athletes while working with coaches?
The studies indicated that athletes almost always work harder and longer than the coach intended for them to on designated recovery days. And because they were not adequately recovered, they almost always trained less hard and for less time than the coach intended for them on training days.
How should trainers behave when leading with older adults (over 45 for men and 55 for women)?
They should behave as if the older individuals have an underlying heart disease and restrict the exerciser to relatively low intensity exercise for the first several weeks of an exercise program.
What are the muscles involved in respiration?
They span the thorax and abdomen and include: -The diaphragm, which is the body's key breathing muscle, and the external intercostals used during passive inspiration. -The group of muscles that pull the rib cage upward (sternocleidmastoid, scalene, and portions of serratus anterior) during active (exercise) inspiration. -The group of muscles that pull the rib cage downward (rectus abdominis and quadratus lumborum) during active expiration.
What is a universal principle to training that is necessary to progressively perform higher intensities in interval training?
To effectively challenge or overload the cardiorespiratory system.
What have studies indicated about maladaptations to training (overtraining syndrome) are almost always exclusively attributable to?
To failure to incorporate appropriate recovery days, particularly if they are coupled with extensive travel or other occupational or social stressors.
What is the goal of the trainer during phase 1: aerobic base training?
To help clients have a positive experience with cardiorespiratory exercise and to help him or her adopt exercise as a regular habit.
What are the exercise guidelines for overweight individuals, or those seeking to manage their weight?
To perform 50 to 60 minutes of moderate intensity exercise or activity each day, five to seven days per week, for total of 300 minutes.
What was the reason of the development of the contemporary category ratio scale (RPE)?
To remedy the inconsistencies with the use of the classical RPE scale.
What does the term steady-state refer to?
To the intensity of exercise where the energy and physiological demands of the exercise bout are met by the delivery of the physiological systems of the body.
Why should the trainer always place the needs and abilities of their client first in regards to the guidelines recommended to improve overall health and fitness?
Trainers should select suitable durations and progressions that fit each client's current conditioning level, tolerance, and availability, and aspire only to attain the recommendations when appropriate.
When can a trainer conduct the submaximal talk test assessment to determine HR at VT1?
Until phase 2 :aerobic efficiency.
For how long should the volume of training be progressively increased?
Until the total weekly volume reaches the maximum of three times the anticipated duration of the targeted event for which the exerciser is training for.
What is the most widely used approach for programming and monitoring exercise intensity?
Using percentage MHR or HRR.
