Chapter 8 Cardiorespiratory Fitness Training

1 MET

= 3.5 mL O2 kg / min

heart rate reserve (HRR) equation

HRR = MHR- RHR

max heart rate (MHR) equation

MHR = 220-age

zone 1

MHR = 65-75% RPE = 12-13 "recovery" walking/jogging

peak heart rate (PHR) equation

THR = MHR x % intensity

Target Heart Rate Reserve (HRR) Equation

THR = [(MHR - RHR) x % intensity] + RHR

RHR

resting heart rate

THR

target heart rate

heart rate reserve (HRR)

(aka Karvonen method) establishes training intensity based on the difference between a clients predicted max heart rate & resting heart rate

benefits of cardiorespiratory exercise

1. stronger and more efficient heart 2. improved ability to pump blood (enhanced cardiac output) 3. reduced risk of heart disease 4. lower resting heart rate 5. lower heart rate at any given level of work 6. improvement of lung ventilation (more efficient breathing) 7. stronger respiratory muscles (e.g., intercostals) 8. thicker articular cartilage and bones with weight-bearing aerobic exercises 9. improved oxygen transport 10. reduced cholesterol levels 11. reduced arterial blood pressure 12. improved blood thinning and reduced risk of clot formation 13. improved fuel supply (improved ability to use fatty acids sparing muscle glycogen stores) 14. improved ability of muscles to use oxygen 15. improvement in mental alertness 16. reduced tendency for depression and anxiety 17. improved ability to relax and sleep 18. improved tolerance to stress 19. increase in lean body mass 20. increase in metabolic rate 21. reduced risk of obesity or diabetes mellitus

zone 2

MHR = 76-85% RPE = 14-16 "lactate threshold" group exercise classes/spinning

zone 3

MHR = 86-95% RPE = 17-20 "peak/interval" sprinting

Peak VO2 Equation

Target VO2 = VO2M x % intensity

integrated cardiorespiratory training

cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system.

overtraining

excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery)

F.I.T.T.E. principle

frequency, intensity, time, type, enjoyment

benefits of a warm-up

1. increased heart and respiratory rate 2. increased tissue temperature 3. increased psychological preparation for bouts of exercise

effects of a warm-up

1. increases cardiorespiratory system's capacity to perform work 2. increases blood flow to active muscle tissue 3. increases the oxygen exchange capacity 4. increases rate of muscle contraction 5. increases efficiency of opposing muscle contraction and relaxation 6. increases metabolic rate 7. increases the soft tissue extensibility 8. increases the mental readiness of an individual

benefits of a cool-down

1. reduce heart and breathing rates 2. gradually cool body temperature 3. return muscles to their optimal length-tension relationships 4. prevent venous pooling of blood in the lower extremities 5. restore physiologic systems close to baseline

VO2 Reserve Equation

Target VO2R = [(VO2M-VO2rest) x % intensity] + VO2rest

talk test

a method for measuring exercise intensity using observation of respiration effort and the ability to talk while exercising.

stage 3 training zone purpose

designed for advanced client who has a moderately high cardiorespiratory fitness level base and will use heart rate zones one, two, and three. The focus in this stage is on further increasing the workload (speed, incline, level) in a way that will help the client alter heart rate in and out of each zone.

stage 2 training zone purpose

designed for clients with low-to-moderate cardiorespiratory fitness levels who are ready to begin training at higher intensity levels, the focus in this stage is on increasing the workload (speed, incline, level) in a way that will help the client alter heart rate in and out of zone one and zone two.

stage 1 training zone purpose

designed to help improve cardiorespiratory fitness levels in apparently healthy sedentary clients.

MHR

heart rate max

HRR

heart rate reserve

general warm-up

low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow.

specific warm-up

low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow.

VO2 Max

maximal oxygen consumption

MET

metabolic equivalent, used to describe the energy cost of physical activity

VO2

oxygen consumption

rate of perceived exertion scale (RPE)

perceived exertion is how hard you feel like your body is working. RPE scale estimates how hard you feel your exercise workload was during activity.

modified borg's rate of perceived exertion (RPE) scale

scale 1-10 that measures perceived exertion during physical activity. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue.

borg's rate of perceived exertion (RPE) scale

scale 6-20 that measures perceived exertion during physical activity. It is based on the physical sensations a person experiences during physical activity, including increased heart rate, increased respiration or breathing rate, increased sweating, and muscle fatigue.

cardiorespiratory fitness

the ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.

max heart rate (MHR)

the age-related number of beats per minute of the heart when working at its maximum

enjoyment

the amount of pleasure derived from performing a physical activity

oxygen uptake reserve (VO2R)

the difference between resting and maximal or peak oxygen consumption

maximal oxygen consumption (VO2 max)

the highest rate of oxygen transport and utilization achieved at maximal physical exertion (VO2 max)

time

the length of time an individual is engaged in a given activity

intensity

the level of demand that a given activity places on the body

frequency

the number of training sessions in a given timeframe

type

the type or mode of physical activity that an individual is engaged in

each exercise training session should also include the following phases

warm-up phase, conditioning phase, cool-down phase