NASM 7th Edition CH 15: Cardiorespiratory Training Concepts
benefits/effects of a warm up
(benefits) increased heart rate - (effects) increases cardiorespiratory sustems capacity to perform work increase bloodflow increase O2 capacity (benefit) increased tissue temp - (effect) increase rate of muscle contraction increase metabolic rate increase soft tissue extensability (benefit) increased physiological prep for bouts of exercise - (effect) increase the mental readiness
benefits of a cooldown
-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
What is the corresponding heart rate for an intensity scored as 14 on the original Borg 6 to 20 scale of exertion?
140 bpm
Maximal heart rate
220-age is most commonly used but now they use Tanaka formula (208- (0.7 x age))
What is a sufficient amount of time for a cardiorespiratory cool-down?
5 - 10 mins
What is the recommended frequency for cardiorespiratory training if participating in moderate-intensity exercise like brisk walking?
5 x per week
cardio warm up should be
5-10 mins
old RPE scale (6-20)
6 = 7 = very very light 8 = 9 = very light 10 = 11 = fairly light 12 = 13 = somewhat hard 14 = 15 = hard 16 = 17 = very hard 18 = 19 = very, very hard 20 = equivalent to heart rate 60 bpm - 200 bpm
target heart rate
A predetermined exercising heart rate.
principle of specificity
A principle stating that the body will adapt to the specific demands that are placed on it; also known as the Specific Adaptations to Imposed Demands (SAID) principle.
What ideally should follow a day of high-intensity training in stage 3?
A stage 1 day (recovery day) should follow a hard stage 3 training day.
How is steady-state aerobic (O2) exercise best defined?
Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption
specific warm up
Low-intensity exercise consisting of movements that mimic those to be included in the more intense exercise immediately following.
When designing HIIT training programs, recognize that...
"effort" is a subjective measure (e.g., how hard I am pushing myself), whereas "intensity" is an objective measure (e.g., sprint time, load lifted), and they are not the same.
fartlek
"speedplay" - happens for runners to help break up the monotony
frequency
# of training sessions in a time period. moderate intensity: should be performed atleast 5x per week (150 mins) vigorous intensity: atleast 3x per week (75 mins) combo: 3-5 days per week
The five components of fitness include the following:
cardio muscular strength muscular endurance flexibility body composition
ventilation
Process by which oxygen is transferred to the muscles from the lungs.
midpoint
Refers to the intensity level halfway between ventilatory threshold 1 (VT1) and ventilatory threshold 2 (VT2).
Ratings of percieved exertion (RPE)
SUBJECTIVE: When using the RPE method, a person is subjectively rating the perceived difficulty of exercise and is based on the physical sensations, such as increased heart rate, increased respiration rate, increased sweating, and muscle fatigue.
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.
adherence
The level of commitment to a behavior or plan of action.
intensity
The level of demand placed on the body by a given activity.
VT1
The point at which the body uses an equal mix of carbohydrate and fat as fuel sources.
ventilatory threshold (tvent)
The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.
rate of progression
The process and speed from which frequency, intensity, time, and type are increased.
inspiration
The process of contracting the inspiratory muscles to move air into the body.
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.
Morbidity
The state of having a disease.
volume
The total amount of work performed in each timeframe, typically 1 week.
Which of the following statements regarding true Tabata training is considered accurate?
The total duration of the workout is 4 minutes long and performed at 170% of VO2max.
VO2 max
The traditional gold standard measurement for cardiorespiratory fitness is VO2max, often expressed as the maximal volume of oxygen consumed per kilogram of body weight per minute (mL/kg per min). In other words, VO2max is the maximal amount of oxygen that an individual can use during intense exercise.
progression
The way an exercise program advances in intensity and/or volume to continually challenge the individual.
Which of the following is considered the gold standard measurement for cardiorespiratory fitness?
VO2 max
methods for programming exercise intensity:
VO2 max = Target VO2max = VO2max × % intensity desired max heart rate = Tanaka HRmax formula: 208 - (0.7 × age) Target heart rate = HRmax × % intensity desired heart rate reserve (HRR) = Tanaka HRmax formula: 208 - (0.7 × age) Target heart rate = HRmax × % intensity desired MET = One metabolic equivalent is equal to 3.5 mL O2 · kg-1 · min-1 or the equivalent of the average resting metabolic rate for adults RPE = 1 to 10 scale or 6- to 20-point scale talk test = The ability to speak during activity can identify exercise intensity and ventilatory threshold
Components of Cardiorespiratory Fitness Training
Warm-up phase Conditioning phase Cool-down phase
For example, if a client's heart rate at VT1 is 145 bpm and their heart rate at VT2 is 165 bpm, the four training zones are calculated as follows:
Zone 1: Less than 145 bpm Zone 2: 145-154 bpm (VT1 to midpoint) Zone 3: 155-164 bpm (midpoint to VT2) Zone 4: 165 bpm and higher
Consider the following example of 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 Thus, 170 beats per minute is the client's target heart rate.
stage 1
people new to exercise should work up to 30 mins of cardio 3x week
Which of the following markers of exercise intensity is considered to be the most subjective?
rates of perceived exertion
current public health recommendations
recommend adults engage in 150 minutes per week of moderate-intensity activity (i.e., brisk walking) to help improve their overall health and fitness and reduce their risk for developing numerous chronic diseases.
example warm up activities
self myofascial techniques - calves, hip flexors, latissimus dorsi (30 secs for each) static stretching - calves, hip flexors, latissimus dorsi (30 secs for each) cardiorespiratory exercise - treadmill (5-10 mins)
In which training stage would you utilize work intervals performed just above VT1 and recovery intervals performed below VT1?
stage 2
Which stage(s) are most appropriate and effective for improving health and wellness, as well as promoting a healthy body weight for most weight-loss clients and those new to exercise?
stages 1 & 2
Which of the following does not meet the criteria for exercise or activity to be considered aerobic?
the exercise is intense
What do the V and P represent within the FITTE-VP principle for designing cardiorespiratory training?
volume and progression
Which of the following is considered a component of NEAT?
walking
training zones
zone 1 = below VT1 (RPE:3-4)(12-13): light to moderate, starting to sweat but still can carry convo zone 2 = VT1 midpoint (RPE:5-6)(14-15): challenging to hard, noticeable sweating and using larger volumes of breath zone 3 = midpoint to VT2 (RPE:7-8)(16-17): vigorous to very hard, profusely sweating, short phrases zone 4 = above VT2 (RPE:9-10)(18-20): very hard to max effort, breathing as hard as possible, grunting words
benefits of cardio:
-Stronger and more efficient heart -Improved ability to pump blood (enhanced cardiac output) -Reduced risk of heart disease -Lower resting heart rate -Lower heart rate at any given level of work -Improvement of lung ventilation (more efficient breathing) Stronger respiratory muscles -Thicker cartilage and bones with weight-bearing aerobic exercises -Improved oxygen transport -Increase in lean body mass -Increase in metabolic rate -Reduced cholesterol levels -Reduced blood pressure -Improved blood thinning and reduced risk of clot formation -Improved fuel supply (improved ability to use fatty acids, sparing muscle glycogen stores) -Improved ability of muscles to use oxygen -Improved mental alertness -Reduced tendency for depression and anxiety -Improved ability to relax and sleep -Improved tolerance to stress -Reduced risk of obesity or diabetes mellitus
RPE scale modern (1-10)
0 = no exertion, at rest 1 = very light 2-3 = light 4-5 = moderate 6-7 = high, vigorous 8-9 = very hard 10 = max effort
metabolic equivalent
1 MET = (3.5 mL O2 · kg-1 · min-1) or the equivalent of the average resting metabolic rate for adults
stage 2 steady - state aerobic exercise
1. Start by warming up for 5-10 minutes in zone 1. 2. Increase intensity (e.g., speed, incline) until client reaches zone 2, which is just above VT1. 3. Continue the duration of the exercise session at this intensity. 4. Cool down in zone 1 for 5-10 minutes.
example of stage 2 aerobic interval program
1. Start by warming up for 5-10 minutes. 2. Move into a 1-minute interval in zone 2 that is just above VT1. 3. After the 1-minute interval, return to zone 1 for 3 minutes. 4. Repeat these intervals until the duration of the exercise session is complete. 5. Cool down for 5-10 minutes.
example stage 3 cardiorespiratory program:
1. Warm up in zone 1 for up to 5-10 minutes. Then, increase the 2. workload every 60 seconds until reaching zone 3. This will require a climb through zone 2, which may take a couple of minutes. 3.After pushing for another minute in zone 3, decrease the workload back to zone 2. 4.Overload the body again by performing another zone 3 interval. 5.Repeat for the desired number of intervals. 6.Cool down for 5-10 minutes.
example of cool down activities:
1. cardio exercise - treadmill (5-10 mins) 2. self myofascial techniques - calves, hipflexors, latissimus dorsi (30 secs for each) 3. static stretching - calves, hip flexors, latissimus dorsi (30 secs for each muscle)
Common postural deviations that clients may exhibit while engaging in cardiorespiratory training include the following:
1.Forward head and rounded shoulders 2.Anterior pelvic tilt Adducted and 3.internally rotated knees and pronated feet
example stage 4 cardiorespiratory program:
1.Warm up in zone 1 for up to 5-10 minutes. 2.Then, increase the workload every 60 seconds until reaching zone 4. This will require a climb through zones 2 and 3, which may take a couple of minutes. 3.Push for 10 seconds in zone 4 and then decrease the workload back to zone 1. This 1-minute break is an important minute to help gauge training status and improvement. 4.As improvements are made during several weeks of training, the client's heart rate will drop more quickly. The faster the client's heart rate drops, the more fit they are becoming. 5.If the client is not able to drop to the appropriate heart rate during the 1-minute break, assume that they are tired and about to overtrain. The solution is to stay in zone 1 for the remainder of the workout. The bottom line is that the client is not rested enough to do that type of exercise on that day (which may be because of a hard workout the day before, not enough sleep, or poor nutrition). 6.If the client's heart rate does drop to a normal rate, then overload the body again by performing another zone 4 interval. 7.After this minute, go back to zone 1 for 5-10 minutes and repeat if desired.
mortality
A state or a risk of death or dying.
What type of client would ideally participate in stage 4 training?
Advanced clients with high levels of cardiorespiratory fitness, seeking improvements in anaerobic capacity and power
steady state (SS) aerobic exercise
Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption.
talk test
An aerobic test that measures the participant's ability to talk or hold a conversation during an activity at various intensity levels.
HIIT
An exercise training method defined by intervals of near-maximal intensity broken up by relatively short rest periods.
Advanced clients with high levels of cardiorespiratory fitness, seeking improvements in anaerobic capacity and power
Develop an appropriate aerobic base
Nonexercise thermogenesis (NEAT)
Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs.
overtraining
Excessive frequency, volume, or intensity of training, resulting in reduction of performance, which is also caused by a lack of proper rest and recovery.
How is Fartlek training best described?
Fartlek training targets many different physiological systems by combining different formats into one workout.
FITTE VP principle
Frequency, intensity, type, time, enjoyment, volume, progression
Identify a movement limitation for an individual who walks or runs on a treadmill if he or she presents with an anterior pelvic tilt.
Limitations to hip extension may require hyperextension in the low-back, placing increased stress on the low-back.
How is a general warm-up best defined?
Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following.
general warm up
Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following.
stage 4
Stage 4 is for the advanced client who has obtained a high-level cardiorespiratory fitness. Stage 4 training increases the capacity of the anaerobic energy system and is applicable for high-level athletes and fitness enthusiasts seeking improvements in anaerobic capacity and power. A stage 4 workout includes the client moving in and out of all four training zones. A general rule of thumb is to have most of the time spent in zone 1, with brief interval periods in zones 2, 3, and 4 to minimize overtraining while simultaneously providing enough overload to challenge the anaerobic energy system. Furthermore, brief intervals in zones 2, 3, and 4 ensure the client is working at maximum performance rather than maximal effort. Zone 4 intervals within a stage 4 workout should be brief: 5 to 10 seconds.
TRUE OR FALSE? The forward rounding of the shoulders theoretically limits the ability to lift the ribcage during ventilation and forcefully contract the diaphragm during inspiration.
TRUE
Consider the following example of a 40-year-old client who is tasked at exercising at 65% of her HRmax. The formula would be solved as follows:
Tanaka formula: 208 - (0.7 × age) = HRmax 208 - (0.7 × 40) = HRmax 208 - (28) = HRmax 180 = HRmax 180 beats per minute (bpm) is the client's estimated HRmax: 180 × 65% = 117 Thus, 117 bpm is the client's target heart rate.
Cardioresporatory fitness
The ability of the circulatory and respiratory systems to provide the body with oxygen during activity.
enjoyment
The amount of pleasure derived from performing a physical activity.
Time
The duration an individual is engaged in a given activity
stage 2
focus on increasing workload people who regularly engage in physical activity should perform a talk test with client to determine their HR at VT1 Work-to-rest ratios of 1:3, 1:2, and 1:1 are appropriate for stage 2 training. For example, a 1:3 work-to-rest ratio involving a 1-minute interval just above VT1 would include 3 minutes of recovery below VT1.
stage 3
for moderately advanced client increases capacity of aerobic and anaerobic energy systems A stage 3 program includes the client moving in and out of training zones 1, 2, and 3, while always staying below zone 4.
What does the acronym FITTE-VP, used to design aerobic (cardio) programs, represent?
frequency, intensity, type, time, enjoyment, volume, progression
heart rate reserve (Karvonen Method) - more accurate bc it account for HR rest
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. [(HRmax - HRrest) × desired intensity] + HRrest = Target heart rate
Which of the following is a predictive factor for knee injury?
knee valgus
tabata
max effort for 20 seconds, 10 seconds of rest; 8 intervals and total of 4 mins
type
mode of activity selected: jogging walking exercising on cardio equipment swimming cycling