Chapter 11 Power Point Cardiorespiratory Training Program Design

Chapter 11 Power Point Cardiorespiratory Training: Program Design

Muscular System • Adaptations to Cardiorespiratory Exercise • Muscular system • Increase in • Number of Type 1 Muscle Fibers (slow twitch) increase in Size and # of mitochondria* • Capillaries around recruited muscle fibers • Enhances delivery of oxygenated blood • Slow twitch fibers for low-intensity cardio • Fast-twitch fibers for high-intensity • Increase in the number of anaerobic enzymes to enhance anaerobic energy production

Cardiovascular system • Adaptations to Cardiorespiratory Exercise • Heart muscle hypertrophy and enlarging of the heart chambers leads to a larger stroke volume* (volume of blood pumped per beat) • Leads to a higher cardiac output • Higher cardiac output leads to a lower resting heart rate* • 50 bpm x 100 m. L per beat = 5000 m. L cardiac output • 80 bpm x 62. 5 m. L per beat = 5000 m. L cardiac output

Respiratory System • Adaptations to Cardiorespiratory Exercise • Increased ventilation of the alveoli • Increased tidal volume – leads to better oxygen delivery • Respiratory Muscles • inspiration • pull rib cage upward – sternocleidomastoid, scalene, serratus anterior • expiration • pull rib cage downward – rectus abdominis and quadratus lumborum

Respiratory System • Time required to increase aerobic capacity • VO 2 max plateau’s within 6 months • Ventilatory threshold (VT) can grow for years • Physiological adaptations to steady-state and interval-based exercise • 3 -4 minutes to reach steady state • Steady state running program includes the adaptation of increased red blood cell count* • Rate of O 2 uptake (VO 2), HR, CO, ventilation, blood lactate concentration, and body temperature reach stable levels (elevated) after a short period of exercise • Interval training yields similar or even greater results • Increases tolerance for buildup of lactate (lactate threshold)

Components of a Cardio Workout • Components of a cardiorespiratory workout • Warm-up • 5 -10 minutes • Harder conditioning phase or older exerciser needs more extensive warm-up • Conditioning phase • Cardiovascular drift: gradual increase in HR response during steady-state bout of exercise • Higher intensity intervals recruit higher levels of type II muscle fibers and are considered aerobic overall • Cool-down • 5 -10 minutes • Gradual reduction toward low intensity

Guidelines for Health, Fitness, and Fat Loss • FITTE • Frequency – number of workouts per week • Intensity – difficulty of exercise • Time – length of the workout • Type – what exercise is being performed • Enjoyable – level of enjoyment • Frequency (in healthy adults) • Moderate intensity = at least 5 days per week • Vigorous intensity = at least 3 days per week • Combination of both = 3 -5 days per week

Guidelines for Health, Fitness and Fat Loss • Intensity – Many ways to measure intensity, choose easiest Maximal Heart Rate – (220 -age) Use percentage of Max HR (65% - 90% Max HR) RPE Scale – 6 -20 Borg Scale or 0 -10 Category Ratio Scale VO 2 Max % Caloric Expenditure Talk Test – use for all special populations and beginners Blood Lactate & VT 2 – use meter similar to blood glucose meter to measure blood lactate (not recommended) • Three Zone Training Model • • Zone 1 = HR below VT 1 • Zone 2 = HR between VT 1 & VT 2 • Zone 3 = HR Above VT 2 • Karvonen method for finding HR/training percentage (higher resting HR associated with lower training HR) • Target HR (THR) = (HRR x %intensity)+RHR • HRR=MHR-RHR

Guidelines for Health, Fitness and Fat Loss • Time/Exercise Duration • Total time spent performing the cardiorespiratory activity • Performed continuously or throughout the day • USDHHS and Surgeon General recommend 30 minutes a day 5 days a week or 150 total minutes* • Exercise progression • Principle of Overload – progress based on the clients conditioning level • Principle of Specificity – utilize specific needs and timelines of the client to progress training • Fartlek training: sequence of different intensities that stress both the aerobic and anaerobic systems – directly training in the intensities of the a sport or game

Modes/Types of Cardio Exercise • Equipment-based exercise • Group exercise • Circuit training • Seasonal exercise • Water-based exercise • Mind-body exercise • Lifestyle exercise • Outdoor exercise • Always check for potential dangers before setting up an outdoor exercise class*

Modes/Types of Cardio Exercise • Outdoor Exercise • In the heat • Peripheral vasodilation: blood brought to surface of skin to reduce internal heat load • Heat exhaustion - Hot humid environment is the most dangerous* • Heat stroke - Hot humid environment is the most dangerous • In the cold • Hypothermia • Frostbite • Higher altitudes • O 2 in air reduced due to partial pressure

ACE-IFT Cardio Training Phases • Phase 1: Aerobic-base training • • Create positive experience Focus on steady-state Gauge by talk-test Progress client when they can sustain steady-state cardio for 20 -30 minutes in zone 1/RPE 3 -4 • Phase 2: Aerobic-efficiency training • Increase duration and introduce intervals • Increase workload at VT 1 and introduce low VT 2 (RPE 5)

ACE-IFT Cardio Training Phases • Phase 3: Anaerobic-endurance training • • For those with endurance or performance goals Use VT 2 threshold test to determine HR at VT 2 Increase focus Overtraining Syndrome can occur if not enough recovery days are taken* • Phase 4: Anaerobic-power training • • Increase anaerobic power Improve phosphagen energy pathways Buffer large accumulations of blood Most clients generally wont work in this phase • Special considerations • Youth – emphasize development of motor skills • Older adults – lower intensities with slower rates of progression