Exercise science and prescription Unit 2: cardiorespiratory fitness

what is cardiorespiratory fitness

describes how well the heart, blood vessels, lungs, and skeletal muscle work together to transport and utilize oxygen to perform work during physical activity

what is physical activity

the exercise modes used individually or in combination to engage in an aerobic activity

what is exercise

a planned and structured physical activity designed to improve or maintain physical fitness

what are considered to be the most important variables for cardiorespiratory fitness

intensity and time (duration)

if an individual has a time restriction what changes should be made to accommodate

change the intensity

how many days a week of cardiorespiratory exercise recommended for positive changes

3-5 days/wk at moderate to vigorous intensity

what occurs if an individual only does cardiorespiratory exercise 2 or less times a week

it may not be enough to elicit positive changes especially if the intensity is lower

what does moderate to vigorous intensity exercise at 2 times a week lead to

may lead to a substantial increased cardiorespiratory fitness

what is usually used to measure exercise intensity

HR

RPE

HR reserve %

Max HR %

what is considered to be light intensity exercise

30-39% Heart rate reserve or 2.0-2.9 METs or RPE 2-3

what is considered to be moderate intensity exercise

40-59% heart rate reserve or 3-5.9 METs or RPE 4-5

what is considered to be vigorous intensity exercise

60-84% heart rate reserve, more than 6 METs or RPE 6-8

what is the RPE scale

used to help individuals assess how hard they feel they are working

what is an RPE of 6-7 on the Borg scale considered to be

nothing or very low intensity

what intensity is an RPE if 8-9 on the BORG scale

low intensity

what intensity is an RPE of 10-11 on the BORG scale

moderate intensity

what intensity is an RPE of 12-13 on the BORG scale

high intensity

what intensity is an RPE of 14-16 on the BORG scale

very high intensity

what intensity is an RPE of 17-19 on the BORG scale

very very high intensity

what intensity is an RPE of 20 on the BORG scale

maximal exertion

when should the BORD 6-20 scale be used

by healthy adults during linear increasing aerobic exercise or a cardio workout

how can heart rate be estimated from the BORG 6-20 scale

adding a 0 to the RPE gets and estimate of the HR

what BORG 6-20 intensity should be used for unconditioned individuals

11-12

what BORG 6-20 intensity should be used for most individuals

13-16

how much HR max is an RPE of 16

about 85%

what RPE is recommended for those on beta blockers

between 13-15 RPE on the BORG 6-20 scale

what HR increases should be avoided for those on beta blockers

greater than 20 beats per minute over resting HR without MD approval

what is the modified Borg RPE scale used for

the measure physical exertion during activities/exercise that are non linear like anaerobic or strength training

what are the benefits of the modified Borg RPE scale

easier to use and understand

isn't based on HR making it useful for strength training

what intensity is a 1-2.5 RPE on the modified borg scale

light intensity

what intensity is a 3-4 RPE on the modified borg scale

moderate intensity

what intensity is a 5-6 RPE on the modified borg scale

strong intensity

what intensity is a 7-8 RPE on the modified borg scale

very strong intensity

what intensity is a 9-10 RPE on the modified borg scale

extremely strong/max effort

what is the relationship for intensity and time for exercise

they are inversely related, as intensity increases the time should decrease

how long should moderate exercise be performed

30-60 min/day

how long should vigorous exercise be performed

20-60 min/day

when combining moderate and vigorous exercise what does 2 minutes if moderate exercise equal

1 minute of vigorous aerobic xercise

how long should physical activity be performed for sedentary and deconditioned individuals for favorable health benefits

10 or more minutes

what is exercise mode

another name for the type of exercise or activity

what should be considered when determining the mode of exercise for an individual

the individuals likes, limitations, access, and goals

make it specific o the required movement pattern

how much aerobic exercise should be done a week for adults

150 min/wk of mod intensity or 75 min/wk of vigorous intensity

what is a MET

a index of energy expenditure

one MET is the rate of energy expenditure while sitting at rest

what does 1 MET equal

oxygen uptake of 3.5 mL/kg/min

what is MET-min

an index of energy expenditure that quantifies the amount of physical activity performed calculated as METs x min of exercise

what is a Kcal

the energy needed to increase the temperature of 1 kg of water by 1 Celsius

what does Kcal/min equal

((Mets x 3.5 mL/kg/min x body wt in kg)/1000) x 5

what exercise intensity should children and adolescents perform

moderate to vigorous

how long should children and adolescents exercise

at least 60 min/day and can be completed through multiple shorter sessiosn

what type of exercise should children and adolescents perform

enjoyable and developmentally appropriate activities

what are the physiological differences in exercise between adults and children

children's bodies respond differently to exercise due to immature thermoregulatory systems

children have higher resting HR and different metabolic duel usage

what should be monitored when looking at exercise for children

the signs of overtraining, excess fatigue, decreased performance, lack of enthusiasm

what should be assessed in a children's diet in relation to exercise

adequate hydration before, during, and after exercise

emphasize balanced meals

what intensity of exercise should older adults engage in

An RPE of 5-6 on the modified scale for moderate and an RPE of 7-8 for vigorous

how long should older adults exercise

30-60 min/day of moderate intensity

20-30 min/day of vigorous intensity

or a combination of both

what type of exercise should older adults engage in

any modality that doesn't impose excessive physical stress

what should be obtained before starting an exercise program with older adults

medical clearance

how should exercise programs for older adults be progressed

begin with low intensity and gradually increase intensity and duration

what activities should be focused on in an exercise program for older adults

moderate aerobic activities that are low impact

how can sudden changed in blood pressure and injuries during exercise be avoided in older adults

light warm up and cool down periods

how often should older adults exercise

aim for aerobic activity most days of the week at least 5 days a week at moderate or 3 days vigorous

what should be included with aerobic activity in an exercise program for older adults

strength training and flexibility exercises

how can you improve exercise adherence for older adults

make it a social activity

tailor the activities to their preferences

how should exercise be progressed in general

increase one variable from FITT-VP at a time

what is the first step in determining an individuals exercise intensity

estimate their heart rate max

how can HR max be estimated

using the Tanaka equation: HRmax= 208 - (0.7 x age)

what else is used to help determine exercise intensity in addition to HR max

RPE

what is a reliable measure of ones fitness

resting HR

what resting HR do unfit individuals tend to have

increased resting HR

what is the Karvonen heart rate reserve equation

target HR= ((HRmax- HR rest) x % intensity) + HR rest

what individuals have a larger heart rate reserve

fit individuals due to a lower resting HR

what is zone 1 exercise in relation to HR max %

very light exercise: less than 57% HR max %

what is zone 2 exercise in relation to HR max %

light exercise: 57-63% of max HR

what is zone 3 exercise in relation to HR max %

moderate exercise: 64-76% of max HR

what is zone 4 in relation to HR max %

vigorous exercise: 77-95% of max HR

what is zone 5 in relation to HR max %

maximal exercise: 96-100%

why should an individual not train too much in zone 4 or 5

risk for overtraining and injury

how can target HR range be calculated using %HR max

% HR max= HR max x % intensity

what do beta blockers do to HR responses

decreases the response which can under represent the exercise intensity or tolerance

what is the counting talk test

an individual counts as as high as they can at a steady pace in one breath to get the CTT at rest

what exercise should an individual engage in if their CTT rest is less than 25

moderate to vigorous intensity exercise (40-50% of CTT rest)

if an individual rest CTT is above 25 what exercise level would put them in the moderate to vigorous range

30-40% of CTT rest

what percent heart rate reserve is very light exercise

less than 30%

what percent heart rate reserve is light exercise

30-39%

what percent heart rate reserve is moderate exercise

40-59%

what percent heart rate reserve is vigorous exercise

60-89%

what percent heart rate reserve is near maximal or maximal exercise

90%

how is max HR calculated in children

the astrand equation: HR max= 216.6 - (0.84 x age)

what are the general indicators for stopping an exercise session for adults

drop in SBP of more than 10 mmHg with increased activity

exaggerated hypertensive response more than 250/115

drop in Spo2 more than 5% with increase in activity

SPO2 less than 90%

chest pain

excessive fatigue

pallor or cyanosis

individuals requests stop

what is continuous training

continuous activity without rest intervals primarily training the oxidative energy system to improve endurance at a submaximal level

what muscle fibers are typically stressed with continuous training

type 1

what are examples of continuous training

long slow distance training

moderate intensity continuous training

high intensity endurance training

what zone is long slow distance training

zone 2/light intensity

what is the most comfortable and safest form of aerobic endurance conditioning for older and/or sedentary individuals

long slow distance training

what is long slow distance training (LSD)

exercising in long distances at a lower intensity

what does LSD focus on

the duration of the activity mirroring the goal duration

what is moderate intensity continuous training

longer sessions of moderate exertion, consuming substantial energy over a long duration

how long is moderate intensity continuous training (MICT)

20-60 minutes

what are common types/modes of MICT

brisk walking, cycling, water aerobics, swimming

what intensity is MICT performed

moderate zone 3, they should be able to talk

40-59% HRR

3-5.9 METs

RPE 5-6/10