Ch. 15: Cardiorespiratory Training Concepts
VO2max
- The traditional gold standard measurement for cardiorespiratory. - The maximal volume of oxygen consumed per kilogram of body weight per minute (mL/kg per min) AKA VO2max is the maximal amount of oxygen that an individual can use during intense exercise. Once VO2max is determined, a common method to establish exercise training intensity is to have clients exercise at a percentage of their VO2max.
If a client is exercising for 150 minutes per week (30 minutes, 5 days per week), then a 10% increase in volume would result in how many minutes total per week?
150 x 10% = 15 minutes (150 minutes + 15 minutes = 165 minutes per week)
What rate of oxygen utilization defines one metabolic equivalent (MET), a value representing the amount of oxygen utilized at true rest?
3.5 mL/kg/min
What is a sufficient amount of time for a cardiorespiratory cool-down?
5 to 10 minutes
What is the recommended frequency for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?
5x a week
Which of the following does not meet the criteria for exercise or activity to be considered aerobic?
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What type of client would ideally participate in stage 4 training?
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Tanaka Formula
A mathematical formula used to estimate an individual's maximal heart rate: 208 - (0.7 × age). a 40-year-old client who is tasked at exercising at 65% of her HRmax. 208 - (0.7 × age) = HRmax 208 - (0.7 × 40) = HRmax 208 - (28) = HRmax 180bpm = HRmax (estimated) 180 × 65% = 117bpm (client's target heart rate)
Principle of specificity
A principle stating that the body will adapt to the specific demands that are placed on it; also known as the Specific Adaptations to Imposed Demands (SAID) principle.
Zone 1
Below VT1 - Light to moderate - Starting to sweat but can still carry on a conversation effortlessly
Maximal Heart Rate (HRmax)
Calculating HRmax is another method for establishing training intensity during cardiorespiratory exercise. Although measuring a client's actual maximal heart rate is effective, it is also impractical for fitness professionals because it requires testing clients at maximal capacity. Subsequently, many mathematical formulas that estimate HRmax have been developed. Once HRmax is calculated, fitness professionals can have clients exercise at a certain percentage of their HRmax.
FITTE-VP
Cardiorespiratory exercise must be individually determined and should use the FITTE-VP principle. Frequency Intensity Type Time Enjoyment Volume Progression
Heart Rate Reserve (HRR)
HRR, also known as the Karvonen method, is a method of establishing a client's target heart rate based on the difference between a client's estimated HRmax and their resting heart rate. This formula is likely more appropriate versus only calculating a percentage of HRmax because it considers an individual's resting heart rate, which tends to vary from person to person. The heart rate reserve formula is defined as follows: [(HRmax - HRrest) × desired intensity] + HRrest = Target heart rate a 25-year-old client with a desired training intensity of 85% of his HRmax. If this 25-year-old client has a resting heart rate of 50 bpm (which is considered very good), then the formula (using the Tanaka formula to determine HRmax) would be solved as follows: [(HRmax - HRrest) × desired intensity] + HRrest = Target heart rate 208 - (0.7 × 25) = 191 HRmax 191 (HRmax) - 50 (HRrest) = 141 141 × 85% (desired intensity) = 120 120 + 50 (HRrest) = 170 bpm
Zone 3
Midpoint to VT2 Vigorous to very hard Profuse sweating Vigorous breathing and ability to talk is limited to short phrases
Benefits of a cool down phase
Reduce heart and breathing rates Gradually cool body temperature Return muscles to their optimal resting lengths Prevent pooling of blood in the lower extremities Restore physiologic systems close to baseline
From the list of items provided, which of the following are not considered benefits of cardiorespiratory training?
Reduced blood pressure and cholesterol levels Decreased tolerance for stress and reduced mental alertness Improved respiratory efficiency and metabolism Increased cardiac output and oxygen transport
Midpoint
Refers to the intensity level halfway between ventilatory threshold 1 (VT1) and ventilatory threshold 2 (VT2).
Cardiorespiratory fitness & Morbidity and Mortality
Research has confirmed that an individual's cardiorespiratory fitness level is a strong predictor of morbidity (the state of having a disease) and mortality (a state or a risk of death or dying).
Rounded Shoulders and Forward Head Posture
Rounded shoulders and a forward head posture may negatively affect ventilation and oxygen delivery to muscle cells and, subsequently, performance. The forward rounding of the shoulders theoretically limits the ability to lift the ribcage during ventilation and forcefully contract the diaphragm during inspiration. For clients exhibiting symptoms from this posture during cardiorespiratory exercise, the fitness professional must closely observe for the following postural deviations:
Example Warm-Up Activities
Self-myofascial techniques Static stretching Cardiorespiratory exercise 5 - 10 minutes
Stage 1
Stage 1 is designed to help improve cardiorespiratory fitness levels in apparently healthy sedentary clients using a target intensity below ventilatory threshold 1 (VT1) and involves steady-state aerobic exercise.
Time
The length of time engaged in an activity or exercise training session and is typically expressed in minutes. Adults should accumulate 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week or 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week, or an equivalent mix of moderate- and vigorous-intensity aerobic activity.
Intensity
The level of demand placed on the body by a given activity. Moderate-intensity exercise (e.g., brisk walking) 5x/wk vigorous-intensity exercise (e.g., jogging or running) 3x/wk combination of moderate-intensity and vigorous-intensity is also acceptable.
Type
The mode of activity selected, such as cycling, running, or swimming
Frequency
The number of training sessions in a given time period, usually expressed as per week.
How is ventilatory threshold 1 (VT1) best defined?
The point at which the body uses an equal mix of carbohydrate and fat as fuel sources
Ventilatory threshold 1 (VT1)
The point at which the body uses an equal mix of carbohydrate and fat as fuel sources.
Ventilatory threshold (Tvent)
The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.
Rate of Progression
The process and speed from which frequency, intensity, time, and type are increased.
Stage Training
The purpose of stage training is to ensure that cardiorespiratory training programs progress in an organized fashion to ensure continual adaptation and minimize the risk of overtraining and injury. The five stages of cardiorespiratory training discussed in this chapter use different intensities (training zones). Each of the four training zones target a specific outcome while remaining customizable for clients (Table 15-10). As a result, stage training is appropriate for new exercisers, fitness enthusiasts, and performance athletes.
Volume
The total amount of work performed in each timeframe, typically 1 week.
Progression
The way an exercise program advances in intensity and/or volume to continually challenge the individual.
Methods for monitoring cardiorespiratory exercise intensity
VO2max %'s of Maximal Heart Rate (HRmax) Heart Rate Reserve (HRR) Metabolic Equivalents (METs) Ratings of Perceived Exertion (RPE) The Talk Test
Zone 2
VT1 to Midpoint* Challenging to hard Noticeable sweating and using larger volumes of breath Continual talking is becoming challenging
In what training zone are you exercising at a challenging to hard intensity, where continual talking would become challenging?
Zone 2
Each exercise training session should also include a _____ phase, _________ phase, and ________ phase.
a warm-up phase, conditioning phase, and cool-down phase.
Benefits of Cardiorespiratory Exercise
table
Stage 2
A stage 2 workout consists of a mix of recovery intervals just below VT1 (moderate intensity) and work intervals performed at an intensity just above VT1 (challenging to hard intensity). Once clients become accustomed to stage 2 intervals and have shown positive signs of adapting to the physical demands, they can begin performing moderately intense steady-state cardio exercise just above VT1, if desired. The focus of stage 2 training is on increasing the workload (e.g., speed, incline) in a way that helps clients exercise at higher intensities and achieve greater levels of aerobic fitness. Stage 2 is ideal for fitness enthusiasts who regularly engage in physical activity or recreational sport or for those seeking further improvements in cardiovascular endurance or weight loss. Prior to initiating a stage 2 workout, fitness professionals should perform the talk test with their client to determine their client's heart rate at VT1. Once identified, ideally this measurement would be used to monitor exercise intensity throughout the duration of the stage 2 workout.
Stage 3
A stage 3 workout includes the client moving in and out of training zones 1, 2, and 3
Stage 4
A stage 4 workout involves interval training integrating all four training zones.
Zone 4
Above VT2 Very hard to maximum effort Breathing as hard as possible Speaking is impossible or limited to grunts of single words
Talk Test
An aerobic test that measures the participant's ability to talk or hold a conversation during an activity at various intensity levels. When clients can speak comfortably, they are typically exercising below the intensity of ventilatory threshold 1 (VT1). At the first point where clients can no longer speak comfortably during continuous speech this intensity approximates VT1. This relationship between the talk test and VT1 has been demonstrated to be valid in several populations ranging from well-trained athletes to sedentary individuals and patients with cardiovascular disease.
Benefit of warmup Increased heart and respiratory rate
Effect of warmup Increases cardiorespiratory system's capacity to perform work Increases blood flow to muscles Increases the oxygen exchange capacity
Benefit of warmup Increased tissue temperature
Effect of warmup Increases rate of muscle contraction Increases metabolic rate Increases soft tissue extensibility
Benefit of warmup Increased psychological preparation for bouts of exercise
Effect of warmup Increases the mental readiness of an individual
Nonexercise activity thermogenesis (NEAT)
Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs.
What type of client is ideally suited for stage 2 training around VT1?
Fitness enthusiasts regularly engaging in physical activity or those seeking further improvements in cardiovascular endurance or weight loss A stage 2 workout consists of a mix of recovery intervals just below VT1 (or a score of "moderate to challenging" when using RPE) and work intervals performed at an intensity just above VT1 (or a score of "challenging to hard" when using RPE).
Critical note
For most weight-loss clients and those new to exercise, stages 1 and 2 are most appropriate and effective for improving health and wellness and promoting a healthy body weight. These two stages should be top priority for the average exerciser and gym goer. Stages 3 through 5 are most appropriate for athletes and advanced fitness enthusiasts who are seeking greater improvements in cardiorespiratory conditioning and are willing to participate in high-intensity exercise. It is not necessary for fitness professionals to implement all five stages with their clients. Cardiorespiratory exercise should be individualized based on the client's needs, goals, abilities, and exercise preferences.
Stage 5
Stage 5 focuses on drills that help improve conditioning using linear, multidirectional, and sport-specific activities performed as conditioning and often combines high intensity interval training with small-sided games and agility drills.
TABATA TRAINING
Tabata is a type of HIIT training and was created by a Japanese scientist named Dr. Izumo Tabata (Tabata et al., 1996). The Tabata format involves performing a maximal effort interval lasting 20 seconds, followed by only 10 seconds of rest. The client performs a total of eight intervals, for a total of 4 minutes. This format has been shown to improve aerobic power and improvements in VO2max (Viana et al., 2018). However, a true Tabata format is rarely taught in health clubs. Dr. Tabata and his team of researchers performed their study using elite cyclists as subjects in which each interval was performed at approximately 170% of VO2max.
Cardiorespiratory fitness
The ability of the cardiovascular and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.
Enjoyment
The amount of pleasure derived from engaging in a specific exercise or activity.
Activities of daily living (ADL)
The fundamental tasks needed to manage basic self-care activities, such as bathing, dressing, grooming, meal preparation and feeding, and homemaking.
Cardiorespiratory fitness is 1 of 5 components to health-related physical fitness:
he five components of fitness include the following: 1. Cardiorespiratory (aerobic) fitness 2. Muscular strength 3. Muscular endurance 4. Flexibility 5. Body composition
Anterior Pelvic Tilt
n anterior pelvic tilt (arched lower back) may also negatively affect ventilation, oxygen delivery to muscle cells, and performance similar to clients exhibiting upper crossed syndrome. Moreover, an anteriorly rotated pelvis and arched lower back may also result in low-back pain, which can negatively impact exercise performance (Key, 2010). The fitness professional must closely observe the client for the following postural deviations:
