ACE PERSONAL TRAINER MANUAL 5 TH EDITION Chapter

ACE PERSONAL TRAINER MANUAL 5 TH EDITION Chapter 11: Cardiorespiratory Training: Programming and Progression Lesson 11. 3

LEARNING OBJECTIVES • After completing this session, you will be able to: ü Identify various modes of cardiorespiratory exercise ü Describe the four phases of the ACE IFT Model for cardiorespiratory training ü Discuss special considerations for cardiorespiratory training for youth and older adults © 2014 ACE

MODES OR TYPES OF CARDIORESPIRATORY EXERCISE • Cardiorespiratory exercise: ü Any type of activity that involves a large amount of muscle ü Can be performed in a rhythmic fashion ü Sustained for more than a few minutes ü Sustained moderate-intensity exercise (i. e. , more than 10– 15 minutes) is the key to cardiorespiratory exercise training. © 2014 ACE

PHYSICAL ACTIVITIES © 2014 ACE

EQUIPMENT-BASED CARDIOVASCULAR EXERCISE • • Treadmills Cycle ergometers Elliptical machines Rowing machines Arm ergometers A variety of other devices Calorie counts on exercise machines are estimates and will never be 100% accurate. ü Therefore, it is best to use them as rough benchmarks from workout to workout. © 2014 ACE

GROUP EXERCISE • Common to all group exercise activities is the use of music to drive the tempo of exercise and to make the exercise more enjoyable. • The intensity and type can vary enormously: ü Very strenuous – such as group indoor cycling or boot camp ü Low intensity – such as for older adults or beginners ü Mixed-level – progressions and regressions for all levels ü Specific populations – such as pre-natal, those with cancer, or other specialty groups • Personal trainers working with small groups should consider the effect of music on the exercise intensity: ü Exercisers will tend to follow the tempo or percussive beat of music ü If fast-tempo music is used, the exercise intensity may be higher than intended © 2014 ACE

CIRCUIT TRAINING • Sequential exercises using different muscle groups • Focusing on one muscle group while a previously used group is recovering • The overall metabolic rate remains high enough to elicit cardiorespiratory training effects, while still focusing on muscular components. • Significant cardiorespiratory training effects came with alternating muscular strength/endurance activities with classical aerobic training in rapid sequence. • Methods: ü A single individual rotating through several stations ü Groups of people rotating in an organized manner through exercise stations © 2014 ACE

OUTDOOR EXERCISE • A wide variety of outdoor exercises have emerged out of recreational activities, such as: ü Running ü Canoeing ü Climbing ü Hiking ü Cycling • Activities that require walking or running are very likely to provide cardiorespiratory training. • Other outdoor activities are variable in their cardiorespiratory training effects and depend entirely on how they are performed. © 2014 ACE

SEASONAL EXERCISE • Many activities are very seasonal in their application, such as: ü ü Cross-country skiing Snowshoeing Ice skating Stand-up paddle boarding • Many seasonal activities are likely to have a large cardiorespiratory training effect. • The enjoyment and enthusiasm related to participating in different activities during different seasons suggests the value of seasonal variation. © 2014 ACE

WATER-BASED EXERCISE • Reduces orthopedic loading due to buoyancy • Trains different muscle groups than those used during ambulatory activities • Provides effective exercise: ü Swimming ü Group classes ü Water polo, water volleyball, etc. • Energy costs: ü Water walking/jogging – strongly related to water depth; increases with speed ü Swimming – highly variable; depends on velocity, stroke, skill, and technique © 2014 ACE

MIND-BODY EXERCISE Pilates Yoga Tai chi A variety of other forms Most often performed for reasons other than cardiorespiratory training • May provide intensities comparable to that of walking • • • © 2014 ACE

LIFESTYLE EXERCISE • Humans once got ample amounts of exercise by simply performing daily chores. • Activities can be viewed in the context of the total exercise load, and be considered comparable to walking for exercise: ü Working in the yard ü Mowing the lawn © 2014 ACE

ACE IFT MODEL: CARDIORESPIRATORY TRAINING PHASES • Programming is based on the three-zone training model, using HR at VT 1 and VT 2 to develop individualized programs • Training principles – implement by using various exercise intensity markers: ü Predicted values, such as %HRR or %MHR ü More accurately using measured HR, VT 1, and VT 2 • Clients are categorized based on their current health, fitness levels, and goals • Not every client will start in phase 1 – some will already be participating regularly • Only clients with specific performance goals will reach phase 4 © 2014 ACE

PHASE 1: AEROBIC-BASE TRAINING OVERVIEW • Primary focus – help sedentary clients become regular exercisers by creating positive exercise experiences • No fitness assessments are required prior to exercise in this phase • Focus on steady-state exercise in zone 1 (below HR at VT 1) • Gauge by the client’s ability to talk (below talk test threshold) and/or RPE of 3– 4 • Do not exceed a 10% increase in duration versus the week prior • Progress to phase 2 when: ü The client can sustain steady-state cardiorespiratory exercise for 20– 30 minutes in zone 1 (RPE of 3– 4) ü The client is comfortable with assessments © 2014 ACE

PHASE 1: CARDIORESPIRATORY-TRAINING PROGRESSION © 2014 ACE

PHASE 2: AEROBIC-EFFICIENCY TRAINING OVERVIEW • Primary focus – increase duration and introduce intervals to improve aerobic efficiency, fitness, and health • Administer the submaximal talk test to determine HR at VT 1 • No need to measure VT 2 in phase 2 • Increase workload at VT 1 (increase HR at VT 1), then introduce low zone 2 intervals just above VT 1 (RPE of 5) to improve aerobic efficiency and add variety • Progress low zone 2 intervals by increasing the work interval times and later decreasing the recovery interval time • As the client progresses, introduce intervals in the upper end of zone 2 (RPE of 6) • Many clients will stay in this phase for years • Progress to phase 3 if a client has event-specific goals, or is a fitness enthusiast looking for increased challenges and fitness gains. © 2014 ACE

PHASE 2: CARDIORESPIRATORY-TRAINING PROGRESSION © 2014 ACE

PHASE 3: ANAEROBIC-ENDURANCE TRAINING OVERVIEW • Primary focus – help clients with endurance performance goals and/or are performing 7+ hours of cardiorespiratory exercise per week • Administer the VT 2 threshold test to determine HR at VT 2 • The majority of cardiorespiratory training time is spent in zone 1 (70– 80%) • Interval and higher-intensity sessions are focused in zone 2 (>10%) and zone 3 (10– 20%) • Progressively increase training volume (<10% per week) until the total weekly volume reaches a maximum of 3 times the anticipated duration of the target event • Many clients will never train in phase 3, as non-competitive goals can be reached in phase 2. • Only clients with very specific goals for increasing speed for short bursts at near-maximal efforts during competitions will progress to phase 4. © 2014 ACE

PHASE 3: ANAEROBIC-ENDURANCE TRAINING © 2014 ACE

PHASE 4: ANAEROBIC-POWER TRAINING OVERVIEW • Primary focus–improve phosphagen energy pathways and buffer large accumulations of blood lactate: ü This improves speed for short bursts at near-maximal efforts during endurance or athletic competitions. • A similar distribution to phase 3 training times: ü Zone 1: 70– 80% of training time ü Zone 2: <10% of training time ü Zone 3: 10– 20% of training time ü Zone 3 training includes very intense anaerobicpower intervals. • Clients generally only work in phase 4 during specific training cycles prior to competition. © 2014 ACE

SPECIAL CONSIDERATIONS FOR YOUTH • In youth, there are two primary considerations: ü Preventing early overspecialization ü Protecting against orthopedic trauma from training too much • Prior to the age of puberty, children should: ü Engage in 60 minutes or more of lightly structured activity ü Perform a variety of activities to allow for the development of motor skills and fitness ü Perform intermittent activity rather than sustained activity ü Keep the intensity low enough to be fairly comfortable • Ultimately, the goals is to establish a long-term enjoyment of physical activity. © 2014 ACE

SPECIAL CONSIDERATIONS FOR OLDER ADULTS • In older individuals, there are four overriding considerations that dictate modification of the exercise program: ü ü Avoiding cardiovascular risk Avoiding orthopedic risk The need to preserve muscle tissue The rate at which older individuals adapt to training • Older individuals often have: ü More pre-existing orthopedic problems ü A loss of elasticity from musculoskeletal system ü A reduced bone mineral density, especially women ü A tendency to lose muscle mass (sarcopenia) © 2014 ACE

SPECIAL CONSIDERATIONS FOR OLDER ADULTS • Despite fitness level, older adults have a slower training response: ü May be from prior musculoskeletal injuries ü From generally increased fragility ü In men, lower testosterone concentrations to synthesize new proteins • Intense training causes microdamage combined with overall slower healing • Therefore, older adults may be less tolerant of: ü ü ü © 2014 ACE Heavy training loads Rapid increases in training loads Single-mode exercise Stop-and-go game-type activities More than two hard or long training sessions per week

SUMMARY • Various types of cardiorespiratory exercise exist; ultimately exercise must be an enjoyable experience in order for a client to continue to participate regularly. • The ACE IFT Model for cardiorespiratory training has four training phases: ü Aerobic-base training ü Aerobic-efficiency training ü Anaerobic-endurance training ü Anaerobic-power training • For each phase, clients are categorized based on their current health, fitness levels, and goals. • Both youth and older adults carry the need for special consideration when programming cardiorespiratory training. © 2014 ACE