EXSC 390 Exam 3 Study Guide: Cardiorespiratory Training

CRT: Frequency

At least 3 days per week; spreading exercise sessions across 3-5 days may be the most conductive strategy to reach recommended amounts of physical activity.

CRT: Intensity

Moderate-intensity (40-59% HRR) and/or vigorous (60-90% HRR) is recommended for most adults.

CRT: Time

Most adults should accumulate 30-60 minutes per day (> 150 minutes per week) of moderate intensity exercise; 20-60 minutes per day (> 75 minutes per week) of vigorous intensity exercise.

CRT: Type

Aerobic exercise performed in a continuous or intermittent manner that involves major muscle groups is recommended for most adults.

CRT: Volume

A target of > 500-1000 MET-min/week; increasing pedometer step counts by > 2000 steps/day to reach a daily step count > 7000 steps/day.

CRT: Pattern

Exercise may be performed in one continuous session, in one interval session, or in multiple sessions of > 10 minutes to accumulate desired duration and volume of exercise per day.

CRT: Progression

A gradual progression of exercise volume by adjusting exercise duration, frequency, and/or intensity is reasonable until the desired exercise goal is attained.

Steady State Training

The intensity of exercise where the energy and physiological demands are met by the intake and delivery of oxygen to the physiological systems in the body.

Interval Training

A few repetitions (or short duration) of higher-intensity exercise followed by a recovery period.

Ventilatory Threshold

The point during exercise at which ventilation starts to increase at a faster rate than VO2.

First Ventilatory Threshold (VT1)

Represents the intensity where blood lactate begins to accumulate faster and must be offset by blood buffers.

Second Ventilatory Threshold (VT2)

Occurs when lactate rapidly increases with intensity; represents hyperventilation relative to the extra CO2 being produced.

Ways to Measure CRT Intensity

Talk test, RPE, METs, Heart rate, VO2, Caloric Expenditure, Zone training.

Minimal Recommendations for CRT

-Volume: EE of > 500-1000 MET-min (150-minutes per week);

-Intensity: Moderate and/or vigorous-intensity; Frequency: Minimum of 3 days per week;

-Time: Minimum of 150-minutes per week.

Zone 1

Low to moderate exercise.

Zone 2

Moderate to vigorous exercise.

Zone 3

Vigorous to very vigorous exercise.

Base Training Goal

The overall focus of Base Training for CRT is to build a strong foundation of fitness.

Base Training focus

Getting clients who are either physically inactive or have little cardiorespiratory fitness to begin engaging in regular exercise of a low to moderate intensity to improve health and build fitness (cardiorespiratory fitness).

Base Training Program Design

Initially start with 10 to 15 minutes in zone 1; 2-3 times per week.

Base Training Duration

This level of exercise may be continued for as little as two weeks or for more than six weeks.

Fitness Training Focus

Increasing the time of cardiorespiratory exercise, increasing the frequency of sessions when possible, and introducing intervals to improve fitness and health.

Fitness Training Program Design

Training focus is enhancing the client's aerobic efficiency.

Fitness Training Client Criteria

For clients who can consistently perform moderate-intensity cardiorespiratory exercise for bouts of 20 minutes or more on at least three days per week.

Zone 2 Cardiorespiratory Exercise

The inclusion of zone 2 cardiorespiratory exercise performed at and above VT1 to just below VT2 allows personal trainers to blend moderate-intensity exercise with vigorous-intensity exercise.

Steady-State Training (CRT)

Steady-state training > 20-minutes.

Interval Training Work:Rest Ratio

Rest phase is a multiple of work phase (i.e., 1:3, 1:2, 1:1).

Performance Training Focus

For clients who have endurance-performance objectives and/or competitive endurance goals.

Performance Training Client Criteria

Clients do not need to be highly competitive athletes to participate in performance training.

Performance Training Program Design

Program design should be focused on helping the client enhance his or her cardiorespiratory efficiency to ensure completion of goal events, while building anaerobic capacity to achieve endurance-performance goals.

Anaerobic Capacity Improvement

Improved anaerobic capacity will 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 objectives.

Performance Training Goals

Clients will have goals that are focused on success in endurance sports and events.

Performance Training Volume

Performance training requires adequate training volume to prepare clients to comfortably complete their events.

Performance Training Intensity

Training intensity should be varied: 70 to 80% of training in zone 1, approximately 10 to 20% of training in zone 3, only brief periods (~ 10%) in zone 2.

Interval Programming

Intervals should be programmed to meet the unique aspects of a clients goal event.

Interval Duration by RPE

Intervals performed in zone 2 (RPE 5 - 6) will generally be of longer duration than intervals performed in zone 3 (RPE 7 - 10).

Progression Volume for CRT

Should only progress volume about 10%.

Interval Progression

Should have more rest if you are doing more work.

Symptoms of Overtraining for CRT

Symptoms of overtraining for CRT.

Decreased performance

A reduction in the ability to perform physical tasks effectively.

Disturbed sleep

Disruption in normal sleep patterns affecting rest and recovery.

Decreased hunger

A reduction in the desire to eat or consume food.

Difficulty recovering from injuries and/or illness

Challenges faced in healing or recuperating from physical ailments.

Increased resting heart rate

An elevation in heart rate when the body is at rest.

Weight gain/loss

An increase or decrease in body weight.

ACSM recommendations for flexibility - Frequency

2 - 3 days per week; daily most effective.

ACSM recommendations for flexibility - Intensity

Stretch to the point of feeling tightness or slight discomfort.

ACSM recommendations for flexibility - Time

Static: Hold for 10 - 30 seconds for most adults (30-60 seconds for older adults). PNF: 3 - 6 seconds contraction (light to moderate); followed by a 10 - 30 second stretch.

ACSM recommendations for flexibility - Type

Series of stretches for each major muscle group; Static, dynamic, ballistic or PNF.

ACSM recommendations for flexibility - Volume

60 seconds of total stretching time for each flexibility exercise.

ACSM recommendations for flexibility - Pattern

Repetition of each flexibility exercise 2 - 4 times.

Autogenic inhibition

Activation of a Golgi tendon organ (GTO) inhibits a muscle spindle response.

Reciprocal inhibition

Activation of a muscle on one side of a joint coincides with neural inhibition of the opposing muscle on the other side of the joint to facilitate movement.

Static stretching

A static stretch is performed by moving the joints to place the targeted muscle group in an end-range position and holding that position for up to 30-seconds.

Proprioceptive Neuromuscular Facilitation (PNF)

Capitalizes on the principles of autogenic inhibition and reciprocal inhibition; includes techniques like hold-relax, contract-relax, and hold-relax with agonist contraction.

Dynamic stretching

A dynamic stretch mimics a movement pattern to be used in the upcoming workout or sporting event.

Ballistic stretching

A stretch that incorporates bouncing-type movements, used in athletic drills and pre-training warm-ups.

Fascia

Densely woven connective tissue that unites all the body's compartments.

Purpose of fascia

To surround and support bodily structures to provide stability and cohesive direction for the line of pull for muscle groups.

Healthy fascia

Stretch and move without restriction; unhealthy fascia lose pliability.

Self-myofascial release

Apply pressure to tight, restricted areas of fascia and underlying muscle groups to relieve tension and improve flexibility.

Most common way to perform self-myofascial release

Foam rolling followed with static stretching.

Balance

Gravity acts on the body in a straight line called the line of gravity.

Center of gravity (COG)

The point at which a body's mass is concentrated and where it is balanced on all sides in all planes.

Maintaining balance

To maintain balance without moving, the line of gravity must fall within the base of support (BOS).

Base of support (BOS)

The area beneath the body that is encompassed when one continuous line connects all points of the body that are in contact with the ground.

Balanced, neutral alignment

Requires that the body parts are equally distributed about the line of gravity within the BOS.