Sec 5 Ch 15: Cardiorespiratory Training Concepts

Cardiorespiratory fitness

the ability of the circulatory and respiratory system to provide the body with oxygen during activity

Rate of progression

the process and speed from which frequency, intensity, time and type are increased

Five components of fitness

cardio (aerobic), muscular strength, muscular endurance, flexibility, body composition,

FITTE-VP

General guidelines for building a cardio routine:

• Frequency

• Intensity

• Type

• Time

• Enjoyment

• Volume

• Progression

WHO recommendations for cardio

• 150 mins/week of moderate intensity (30 mins x 5 days) OR

• 75 mins/week of vigorous intensity (25 mins x 3 days)OR

• a combo of the above

Past 300 min moderate or 150 min vigorous exercise per week, you will see additional health benefits.

Those seeking weight loss should do 250 min aerobic exercise/week (5 × 50 min daily)

VO2 Max

the maximal amount of oxygen an individual can use during intense exercise

Tanaka formula

a mathematical formula used to estimate an individual’s max heart rate.

208 - (0.7 x age)

ex 208 - (0.7 × 29) = 188

Heart rate reserve (HRR)

the Karvonen method, takes into account resting heart rate when identifying target heart rate.

[(HR max-HR rest) x desired intensity] + HR rest = Target HR

Ex 25 year old with a resting HR of 50 and max 191

191-50 = 141

141 × 85% (desired intensity) = 120

120 + 50 = 170 bpm

Metabolic equivalent

one MET is equal to 3.5 ml of oxygen consumed per kg of body weight per min

(3.5ml O2 x kg^-1 x min^-1)

or the average resting metabolic rate for adults

Ex physical activity with a MET value of 4 requires 4x energy than a person uses at rest

Ratings of Perceived Exertion Method (RPE)

classic is Borg 6-20 scale but use 1-10 for simplicityT

Talk test

the first point where clients can no longer speak comfortably during continuous speech is VT1

Ventilatory threshold (Tvent)

the point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominantly aerobic energy production to anerobic energy production.

Interval training

general work to rest ratios range from 1:1-1:5 but can be altered depending on the client and goals. Moderate intensity is best for beginners or to avoid overtraining.

High-intensity interval training (HIIT)

an exercise training method defined by intervals of near-maximal intensity broken up by relatively short rest periods.

Popular because its requires less time and smaller volume of work. Also aids in weight loss and reducing cholesterol

Steady-state (SS) aerobic exercise

aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption

Tabata

a type of HIIT training developed by a Japanese researcher for elite cyclists.

Max effort for 20 seconds with only 10 seconds rest. Repeat 8x for total 4 minutes.

Very intense.F

Fartlek training

“speed play” that alternates intensities and volume for running but can also apply to cycling and swimming.

Volume

the total amount of work performed in each timeframe, typically 1 week

Ex for general health, people should burn 1,200-2,000 kcal/week in physical activity (EAT + NEAT). (171-286 kcal/day)

Progression

exercise should gradually progress in intensity and/or volume over time to continually challenge the client.

A gradual increase of <10% /week is safe

ex increase from 150min/week to 165 min/week

General warm up

low intensity exercise that doesn’t necessarily relate to the exercise immediately following ex treadmill and bike

Specific warm up

low intensity exercises consisting of movements that mimic those to be included in the exercise immediately following ex bodyweight lunges, squats and pushups before weight training