Cardiorespiratory Fitness: Key Terms (Video Notes)

Concepts Related to Cardiorespiratory Fitness

  • Cardiorespiratory fitness is essential for lifespan and quality of life.

  • It is primarily measured by VO2 max, indicating the maximum amount of oxygen used during intense exercise.

  • Aerobic exercise is key in enhancing cardiorespiratory fitness along with the efficiency of the heart, lungs, and vascular system.

  • Evaluation of a client’s aerobic capacity is crucial to determine their oxygen-utilization abilities.

Testing Selection and Safety

  • Test selection should be tailored based on:

    • Client's proficiency and goals.

    • Specific needs and medical history.

    • The exercise professional’s knowledge and experience.

  • Importance of safety in testing:

    • Submaximal tests are commonly used in personal training settings due to safety and equipment requirements.

    • Types of popular cardiovascular fitness assessments include:

      • Step tests

      • Walk or jog tests

      • Run tests

      • Bike tests

Cardiovascular Fitness Assessments

  • Step Tests:

    • Easy to implement with minimal equipment.

    • May over-predict fitness levels in well-conditioned individuals and may not be suitable for obesity.

  • Walk or Jog Tests:

    • Also easy to implement and requires limited gear.

    • Good for deconditioned clients, susceptible to over-predicting fitness.

  • Run Tests:

    • Suitable for fit clients.

    • Validity affected by client motivation, running economy, and pacing experience.

  • Bike Tests:

    • Usable across various clients, yet complex due to equipment/technical requirements.

Determining Training Intensities

  • Heart rates are vital for determining training intensities post assessment of VO2 max.

  • Estimation of Maximal Heart Rate:

    • Simple formula: 220 - Client's Age.

    • More precise multi-factor formulas exist but are more complex, addressing factors like age and health status.

  • Heart Rate Reserve Method:

    • Customizes heart rate zones based on individual fitness levels and goals, factoring in resting heart rate.

    • Lower heart rates reflect higher cardiorespiratory fitness.

    • Calculation steps include obtaining heart rate max, subtracting resting heart rate to determine heart rate reserve, then establishing training zones.

Rate of Perceived Exertion (RPE)

  • The 6 to 20 RPE scale aids in assessing training intensities, especially for clients on medication.

  • RPE scale correlates subjectively with heart rates (6-20 scale approximates 60-200 bpm).

  • RPE of 14+ indicates adequate training for aerobic adaptations.

Training Intensities for Different Fitness Levels

  • For Deconditioned Clients:

    • Workloads of 40-60% VO2 max, 50-60% heart rate reserve, or 60-70% heart rate max.

  • For Healthy Clients:

    • Workloads of 60-80% heart rate reserve or VO2 max, or 75-90% heart rate max.

Types of Aerobic Training

Steady State Training

  • Involves maintaining a steady heart rate (difference no more than 5 bpm).

  • Useful for developing baseline cardiorespiratory fitness in beginners.

Interval Training

  • Incorporates variations in heart rate and intensity, leading to better adaptations and caloric expenditure.

  • Clients alternate between high-intensity bursts and recovery periods.

  • More effective for fitness progress if client can handle the higher intensity workload.

Intensity and Health Outcomes

  • Higher training intensities are associated with:

    • Better performance gains

    • Increased caloric expenditure

  • Moderate and lower intensities promote:

    • Overall health improvements

    • Disease prevention

    • Reduced injury risk.

Misconceptions about Aerobic Training

  • The Fat Burning Zone Myth:

    • While a greater percentage of calories burned at lower intensities comes from fat, total caloric expenditure is not sufficient for weight loss.

    • High-intensity workouts yield better overall results by burning more calories.

Recommendations for Training Frequency

  • For General Health:

    • 30 minutes of low/moderate intensity exercise, most days of the week.

  • For Fitness Goals:

    • 3-5 days per week at moderate intensities for 30-90 minutes.

  • For Endurance Performance:

    • 5-7 days of workouts (45-90 minutes) with mostly high intensities and moderate for recovery.