ACSM Chapter 15. 5th.ed Cardiorespiratory Trainig
Expenditures of approximately _____ kcal · wk − 1 are associated with decreases in the risk of all-cause mortality
1,000
cool down duration
10min, longer for higher intensity
increasing activity levels above the baseline of ____ minutes per week of moderately intense exercise is important to assist with weight loss or to help maintain weight loss.
150
Simple way to calculated target HR
220 - Age and more
Optimal frequency aerobic exercise days/week
3-5 days
ACSM recommends ___________ per day __________ of moderate-intensity exercise, ____________ per day ________ of vigorous exercise, or a combination of both to improve cardiorespiratory fitness. If the exercise is done intermittently, then the minimum time should be ___ minutes for each interval
30- 60 minutes (150 min · wk − 1) 20- 60 minutes (75 min · wk − 1) 10
ACSM recommended vO2R
40-50%, up to 89%
Intensity for lower fitness people
45%VO2R
Warm up duration
5-10min
recommended exercise volume for decreasing risk of premature mortality is an exercise volume of ≥
500- 1,000 MET-min · wk − 1.
ACSM recommendation of HR range
64%-76, up to 95% HRmax
Intensity for moderate fitness people
70-80% vO2max
Intensity for high fitness people
95% VO2max
4 groups of cardio
A: enduance, minimal skill B: vigorous, minomal skill
4 groups of cardio
A: enduance, minimal skill B: vigorous, minomal skill C:high relationship between skill and energy expenditure D: vigorous and intermittent
Swimming & cross country skiing, what group of exercise?
C
equation can be used to approximate the number of calories expended per minute of a given activity
Calories per min = (MET) × 3.5 × body weight in kilograms) / 200
Intermediate Waling Jogging progression
Continue to increase exercise duration by 10- 15 min · wk − 1 to approach 300 min of moderate activity accumulated on a weekly basis. Another option is to introduce a more vigorous activity, such as jogging, realizing that the time needed will be less (typically 2 min of moderate activity equals 1 min of vigorous activity).
Intermediate cross training progression
Continue to increase exercise duration by 10- 15 min · wk − 1 to approach 300 min of moderate activity accumulated on a weekly basis. Another option is to introduce more vigorous activity a couple of days per week, such as jogging on the treadmill, taking a spinning class, or taking a step aerobics class, realizing that the time needed will be less (typically, 2 min of moderate activity equals 1 min of vigorous activity).
Basketball, soccer, tennis, what group of exercise?
D
benefits of cardiorespiratory endurance include
Decreased risk of premature death from all causes and specifically from heart disease and Type 2 diabetes Reduction in death from all causes Increased likelihood of increased habitual activity levels that are also associated with health benefits
Beginner cross-training progression part 1
Each week add 15 min to your weekly total until you reach 120 min of activity (e.g., 30 min 4 d · wk − 1). Potential activities include treadmill continue to add 10- 15 min each week to progress from 150 min · wk − 1 to a total of 200 min.
Beginner Waling Jogging progression part 1
Each week add 15 min to your weekly total until you reach 120 min of activity (e.g., 30 min 4 d · wk − 1). Stay at this duration and increase your intensity over the next couple of weeks from light (level 3 or 4) to moderate (level 5 or 6). Once you are comfortable with this time and intensity for a couple of weeks, continue to add 10- 15 min · wk − 1 until you reach 150 min.
Intermediate cross training initial
Exercise at a level that feels moderate (level 5 or 6) for 30- 60 min (3- 5 d · wk − 1) using a treadmill, stationary bike, stair climber, elliptical trainer, or Nordic ski machine. Your weekly total should be 200 min.
Intermediate cross training final
Exercise at a level that feels moderate (level 5 or 6) for 45- 90 min (3- 5 d · wk − 1). Your weekly total should be 300 min (moderate Exercise at a higher intensity (level 7 or 8). Your weekly total should be a minimum of 150 min (vigorous intensity). OR Combine moderate and vigorous walking on alternate days. Your weekly total should be equivalent amounts of moderate and vigorous activity (e.g., 200 min of moderate plus 50 min of vigorous).
Beginner cross-training final
Exercise at an intensity that gives a moderate level of exertion (level 5 or 6) for 30- 60 min (3- 5 d · wk − 1). Activities may include treadmill walking; stationary biking; or using a stair climber, elliptical trainer, rowing machine, or Nordic ski machine. Your weekly total should be 200 min
The cool-down allows
HR, blood pressure, and respiration rate to shift downward and back toward resting levels.
HRR
Heart rate reserve Difference between HRmax and HRrest Formula same as VO2
Intensity levels are necessarily higher or lower? in fit than in unfit individuals
Higher: because the threshold for cardiorespiratory benefits is higher.
____________are recommended for weight control especially for those who are otherwise sedentary
Longer durations of exercise (≥ 60- 90 min · d − 1)
Benefits of warm up
May reduce the susceptibility of injury to muscles or joints by increasing the extensibility of connective tissue May improve joint range of motion and function May improve muscle performance May help prevent ischemia (lack of oxygen) of the heart muscle, which may occur in clients with sudden strenuous exertion
Shortcomings of using HR
Medication influence HR Gives very wide range
is required to have beneficial adaptations in cardiorespiratory endurance.
Overload of the cardiovascular and respiratory systems
Beginner cross-training first week
Pick one activity each day at a light level of exertion (level 3 or 4) for 10 min at least twice a day for a total of 20 min each day (3 d · wk − 1). Select from walking on the treadmill or stationary biking. Your weekly total should be 60 min.
Warm up may include
Slow walking dynamic stretching
Simplest test of intensity
Talk test
Convert from VO2 to MET
To determine METs, divide the vO2 values by 3.5 (1 MET = 3.5 mL · kg − 1 · min − 1).
Methods of estimating cardio exercise intensity
VO2max, HRmax, HRrest
Intermediate Waling Jogging initial week
Walk at a pace that feels moderate (level 5 or 6) for 30- 60 min (3- 5 d · wk − 1). Your weekly total should be 200 min.
Intermediate Waling Jogging final
Walk at a pace that feels moderate (level 5 or 6) for 45- 90 min (3- 5 d · wk − 1). Your weekly total should be 300 min (moderate intensity). total should be a minimum of 150 min (vigorous intensity). OR Combine moderate and vigorous walking on alternate days. Your weekly total should be equivalent amounts of moderate and vigorous activity (e.g., 200 min of moderate plus 50 min of vigorous).
Beginner Waling Jogging first week
Walk at a pace that gives a light level of exertion (level 3 or 4) for 10 min at least twice a day for a total of 20 min each day (3 d · wk − 1). Your weekly total should be 60 min.
Beginner Waling Jogging progression part 2
Walk at a pace that gives a moderate level of exertion (level 5 or 6); continue to add 10- 15 min each week to progress from 150 min · wk − 1 to a total of 200 min.
All healthy adults aged 18- 65 yr need moderate-intensity aerobic physical activity for
a minimum of 30 min on five days each week or vigorous-intensity aerobic activity for a minimum of 20 min on three days each week
Warm up def
a transition period from rest to the target exercise intensity.
A cardiorespiratory exercise session includes
a warm-up, an endurance phase, and a cool-down.
The biggest challenge with cycle ergometry is .
determination of appropriate seat height. Seat height should be adjusted to allow for 5 °- 10 ° of knee flexion at the bottom of the pedal stroke
vO2R def
difference between vo2max and vo2rest
Exercise volume is the product of
frequency, intensity, time (duration), and type (FITT) of exercise.
Goal of cardiorespiratory training
increase heart rate and respiration
Typical measurements used to determine improvements in cardiorespiratory fitness include
increases in maximal oxygen consumption (VO2max) and decreases in HR or VO2 in response to a given submaximal workload.
Exercise volume is typically expressed in
kcal · day − 1, kcal · wk − 1, or MET-min · wk − 1.
ischemia
lack of oxygen
Typical concerns with treadmill exercise include
leaning forward, uneven or unnatural gait, and excessive gripping on the handrails.
Beginner Waling Jogging final week
moderate level of exertion (level 5 or 6) for 30- 60 min (3- 5 d · wk − 1). Your weekly total should be 200 min..
RPE
rating of perceived exertion 6-20 scale Borg scale
cool down for brisk walking exercise mode
slow walking 5min, dynamic stretch 5min
term retrogression (8) is used to describe
the decrease in physiological capacities resulting from excessive stress that is placed on the cardiorespiratory system.