Chapter 8 Cardiorespiratory Final

Question 1

What is CARDIOrespiratory training PROGRAMS that SYSTEMATICALLY PROGRESS clients THROUGH various STAGES to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system.

Answer 1

INTEGRATED cardiorespiratory training

Question 2

Studies show that cardio fitness level is important because…

Answer 2

It is ONE of the most reliable PREDICTORS of PREMATURE DEATH.

Question 3

Describe 3 aspects of the movements in the cardio portion of the Warm-Up Phase.

How long does the cardio portion of the warm up last?

In what part of the warm up should the cardio portion occur?

Answer 3

1. Uses WHOLE-BODY,
2. Uses DYNAMIC movements
3. Well BELOW the ANTICIPATED training INTENSITY threshold for conditioning

• Typically lasts between 5-10 minutes
• Should occur after the flexibility portion

Question 4

List 8 mental and physical changes that occur from warming up?

Answer 4

INCREASES:

1. (incr. heart rate) BLOOD flow
2. (incr. respiratory rate) OXYGEN exchange capacity
3. Rate of muscle CONTRACTION
4. Efficiency of ANTAGONIST muscle contraction and relaxation
5. METABOLIC rate
6. FLEXIBILITY
7. PSYCHOLOGICALLY PREPARES for high training intensities.
8. Incr. tissue TEMPERATURE

Question 5

List the 3 components of the warm-up for the: 
-STABILIZATION level, 
-STRENGTH level, 
-POWER level 
of the OPT model.

Answer 5

1. Self Myofascial Release
2. Stretching:
   a. Static (stabilization)
   b. Active-isolated (strength)
   c. Dynamic (power)
3. Cardio

Question 6

What is Integrated Cardiorespiratory Training?

Answer 6

Cardiorespiratory training programs that systematically progresses clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system.

Question 7

How long should a person spend on each muscle during Active-Isolated Stretching (Strength Phase Warm-Up)?

How many reps?

Answer 7

• 1-2s

- 5-10 reps for each muscle

Question 8

How many reps should be performed for each muscle during Dynamic Stretching (Power Phase Warm-Up)?
How can it be performed where it can eliminate the need for CRE Warm-Up?

Answer 8

• 10 repetitions of each side

- Can be performed in circuit format, one after another, which eliminates CRE!

Question 9

What is a sufficient amount of time for the Cool-Down Phase?

List 3 suggested activities for the cool down phase in the correct order.

Answer 9

5-10 minutes

1. Cardio
2. SMFR
3. Static stretching

Question 10

What are 3 physiological changes to blood during exercise?

Answer 10

During intense, vigorous exercise:

1. CIRCULATION of blood INCR. up to as much as 80-85% of cardiac output (at rest, usually only 15-20% of circulating blood reaches cardiac muscle)
2. BLOOD is SHUNTED AWAY FROM major ORGANS (kidneys, liver, stomach and intestines) and REDIRECTED TO SKIN to promote HEAT LOSS
3. BLOOD PLASMA VOLUME also DECR. with the onset of exercise and as exercise continues, INCR. BLOOD PRESSURE forces water from the vascular compartment to the interstitial space (during prolonged, plasma volume can decrease as much as 10-20%)

Question 11

Define the concept of Maximal Oxygen Consumption (VO2max)?

What is it more mathematically?

Answer 11

The highest rate of oxygen transport and utilization achieved at maximal physical exertion.

(Maximal volume of oxygen per kilogram of body weight per minute)

Question 12

Define Oxygen Uptake Reserve (VO2R)?

Answer 12

The difference between resting and maximal or peak oxygen consumption

Question 13

Higher than __% of VO2max is generally required for IMPROVEMENT in overall fitness and conditioning.

Answer 13

60%, hard intensity, a level where breathlessness is experienced.

Question 14

How is intensity chosen using the PEAK VO2 method?

What is the general opinion of this method?

Answer 14

• Have clients exercise at a percentage of their VO2max. (maximal volume of oxygen per kilogram of body weight per minute)
• Traditional gold standard for measuring cardiorespiratory fitness
• Difficult to measure because requires client to perform cardio at maximal effort with sophisticated equipment to monitor ventilation response (O2 consumed and CO2 expire)

Question 15

If moderate intensity of cardiorespiratory fitness is desired, what VO2max percentage should a person strive towards.

Answer 15

Less than 60% of VO2max

Question 16

What is the VO2 Reserve Method?

What is the opinion of this method?

What is its calculation?

What is the recommended desired intensity for this method?

Answer 16

• A method of identifying and monitoring Cardiorespiratory exercise
• Preferred method according to the American College of Sports Medicine
• Calculation of Target VO2Reserve =
  [(VO2max - VO2rest) x intensity desired] + VO2rest
  Where…
• VO2max can be estimated or directly measured
• VO2 rest (usually predicted and estimated) = 1 MET or 3.5mL O2 x kg-1 x min-1)
• Intensity Desired between 50% - 85% of VO2R, or 40% - 85% for deconditioned people

Question 17

What is the Peak Metabolic Equivalent Method (MET)?

Give an example.

What is an MET mathematically?

What is the average MET?

Answer 17

• Used to describe the ENERGY COST of physical activity AS MULTIPLES of RESTING METABOLIC RATE
• Example: individual with a MET of 4 (slow-paced jogging) would require 4 times the energy than that of a person at rest
• One metabolic equivalent or MET is equal to 3.5mL O2 x kg-1 x min-1 or the equivalent of the average resting metabolic rate (RMR) for adults

Question 18

What is the Peak Maximal Heart Rate Method?

What is this opinion of this method?

Answer 18

Formula most commonly used to determine someone’s maximum heart rate

HRmax = (220 - age)

Should never be used as an absolute. (results can be + or _ 12 beats per minute off)

Question 19

What is the HR Reserve Method (HRR)?

What’s another name for it?

What is the calculation used?

Answer 19

• Karvonen Method
• Method to establish target heart rate when the desired training intensity is known.
• Its based on the difference between the client’s predicted maximal heart rate and their resting heart rate (selecting THR [target heart rate] based on a given % of O2 consumption)
• Calculation:
  THR = [(HRmax - HRrest) x desired intensity + HRrest

Example: 25yr old client with a desired training intensity of 85% of HRmax, with resting HR of 40bpm 
220-25 = 195 HRmax 
THR = [(195 - 40) x 0.85) + 40 
THR = [155 x 0.85] + 40 
THR = [132] + 40 
THR = 172 bpm

Question 20

What is used to EXPRESS HOW HARD a client FEELS they are working (subjectively rates perceived difficulty) during exercise?

How is it determined?

What is the range of the scale?

Answer 20

• BORG scale, or Ratings of Perceived Exertion Method (RPE).
• Based off OVERALL physical sensations a person experiences during physical activity (Increase in heart rate, respiration rate, sweating, overall muscle fatigue…not just isolated areas in the body)
• Scale:
• 6 = No Exertion At All
• 20 = Max Exertion

tip A high correlation exists between a person’s perceived exertion rating times 10 and the actual heart rate during physical activity; so a person’s exertion rating may provide a fairly good estimate of the actual heart rate during activity. For example, if a person’s rating of perceived exertion (RPE) is 12, then 12 x 10 = 120; so the heart rate should be approximately 120 beats per minute.

Question 21

What is the Ventilatory Threshold (Tvent)?

Answer 21

The point during graded exercise in which VENTILATION INCR. DISPROPORTIONATELY TO OXYGEN UPTAKE, (your breathing increases but your not getting enough oxygen) signifying a switch from predominately AEROBIC energy production (slow twitch muscle fibers) to ANAEROBIC energy production (fast twitch muscle fibers).

“Most of your training should be done below it; a modest amount right at it; and a small but consistent amount above it.”

Question 22

What is the recommended intensity (low, moderate or vigorous) one should do aerobic activity at if they exercise at least 5 days per week?

What should their Vo2R range be?

What should their HRmax range be at?

How many minutes per week?

Give an example.

Answer 22

• Moderate intensity
• Vo2R: 40% to < 60%
• HRmax: 55-70%
• 150 min every week (30 minutes 5 x wk)
• Example: Brisk Walking

Question 23

What is the recommended intensity (low, moderate or vigorous) one should do aerobic activity at if they exercise at least 3 days per week?

What should their Vo2R range be?

What should their HRmax range be at?

How many minutes per week?

Give an example.

Answer 23

Vigorous intensity

• Vo2R >60%
• HRmax: >70%
• 75 min every week (25 minutes 3 x week)
• Example: Running or Jogging

Question 24

What are the three types of criteria that must be met for an activity or exercise to be considered “aerobic” exercise? Give examples.

Answer 24

1. Rhythmic in Nature
2. Use Large Muscle Groups
3. Continuous in Nature

Examples:

• Running or Jogging
• Walking
• Exercising on Cardio Equipment
• Swimming
• Cycling

Question 25

Stage I of Cardiorespiratory Training is designed for what type of client? What is the target heart rate and the number on the RPE scale? (rating of perceived exertion) What is another method to measure how hard the client should be working in Stage I? Describe the progression. If a client has never exercised before what might the trainer prescribe? When can client progress to stage 2?

Answer 25

- apparently healthy, sedentary clients - use a target heart rate of 65-75% of HRmax or approx. 12-13 on the RPE scale (somewhat hard) - Should be able to hold a conversation - Start slowly and graduation work up to 30-60 minutes of continuous exercise in zone 1 - If client has never exercised before, might start in zone 1 for only 5 minutes, slowly progress up to 30 minutes - Can progress to stage 2 when client can maintain zone 1 HR for at least 30 minutes, 2-3x/week.

Question 26

Stage II of Cardiorespiratory Training is designed for what type of client? What is the focus? Stage II essentially works as a what?

Answer 26

- Clients with LOW-MODERATE cardio fitness levels who are READY to begin training at HIGHER INTENSITY levels - Focus: Increasing the workload (speed, incline, level) in a way that will help the client alter heart rate in and out of zone 1 and zone 2. - This is an INTRODUCTION to INTERVAL TRAINING

Question 27

What is the process of Stage II of Cardiorespiratory Training?

Answer 27

1. WARM UP - zone 1 for 5-10 minutes 2. Move into zone 2 for 1-minute (Ask how easily can they get into zone 2 if they can at all, and can they maintain it?) -If yes, incr. time or HR for this zone -If no, make their max HR the new max HR for zone 2. Subtract 9% for the low end. 3. Zone 1 for 3 minutes 4. Repeat this if the client can recover back into the zone 1 range (this is the most important part)

Question 28

What are some questions to ask the client with Stage II interval training?

Answer 28

How easily can the client get into zone 2 if they can at all, and can they maintain it? - If yes, incr. time in this zone. - If no, make their max HR the new max HR for zone 2. Subtract 9% for the low end (also make sure client was pushing hard enough and didn't progress the workload too slowly)

Question 29

In stage II, if a client was not able to reach the predicted HR of zone 2 in 1 minute, what heart rate should he/she use?

Answer 29

Use the heart rate he/she was able to reach as his/her 85% (high end of zone 2). Take 9% off this number to get the lower end. - Example: - If 150 bpm was the predicted 85% of HRmax, but client was only able to work up to 145 bpm during the 1-min interval push, then 145bpm should now be considered that client's 85% of HRmax (the zone 2 maximum range) - Take 9% off of 145 (9% of 145 beats is 13 beats; 145-13 = 132) - 132 bpm s the individual's 76% of HRmax (the zone 2 minimum range)

Question 30

In stage II, if the client's heart rate goes ABOVE zone 2 and they can recover back to zone 1, what should be done?

Answer 30

- add a couple of bpm to the zone and then work on increasing the time

Question 31

In stage II how frequently should it be performed? How should the hard to easy ratio progress in stage II interval training? What else can be increased during stage II?

Answer 31

Alternate between stage I and II ever other workout. Start with a ratio of 1 minute interval of hard work followed by 3 minutes of recovery. Once conditioning improves use 1:2, and eventually 1:1 work to rest ratios. Duration of each interval can be increased in regular implements too.

Question 32

Describe Stage III of Cardiorespiratory Training: - What type of client will use this level? - What's the general goal? - What level of the OPT model?

Answer 32

- ADVANCED client who has a MODERATELY HIGH CARDIO fitness LEVEL base and will use heart rate zones one, two, and three - to further INCREASE WORKLOAD (speed, incline, level) in a way that will help the client alter heart rate in and out of each zone. - This training increases the capacity of the energy systems needed at the POWER LEVEL of the OPT model.

Question 33

What is the Process of Stage III Cardiorespiratory Training?

Answer 33

BASIC: Zone 1: ~ 1 - 10 minutes (warm up) Zone 2: increase speed 1 min increments for at least 2 minutes Zone 3: ~ 1 minute Zone 2: ~1 minute (gauge recovery, faster=stronger heart, if doesn't return within one minute only do zone 1 and 2) Zone 3: ~ 1 minute (interval push/overload) If heart rate drops to a normal rate, then overload the body again and go to the next zone, Zone 1: 5-10 minutes repeat if desired DETAILED: 1. Warm up in zone one for up to 10 minutes. 2. Increase the workload every 60 seconds until reaching zone three. This will require a SLOW CLIMB through zone two for at least 2 minutes. 3. After pushing for another minute in zone three, decrease the workload. This 1-min break is an important minute to help gauge improvement. 4. Drop the client's workload down to the level he/she was just working in, before starting the zone 3 interval. During this minute, the heart rate will drop. 5. As improvements are made during several weeks of training, the heart rate will drop more quickly. The faster the heart rate drops, the stronger the heart is getting. 6. If the client is not able to drop to the appropriate heart rate during the 1-minute break, assume that he/she is tired and is about to OVER TRAIN! How well did you know this?

Question 34

What is the intensity level, the RPE and the HRmax for zones 1, 2, and 3? Give an example of each.

Answer 34

Zone 1: somewhat hard, 12-13 RPE (almost half way along the scale), 65-75% HRmax, walking or jogging Zone 2: hard, 14-16 RPE, 75-85% HRmax, Group exercise class, spinning Zone 3: very hard to extremely hard, 17-19 RPE, 85-95% HRmax, Sprinting

Question 35

What are the benefits of circuit training in comparison to traditional endurance forms?

Answer 35

- Just as beneficial as traditional forms of cardio but results in HIGHER POST EXERCISE METABOLIC RATES and STRENGTH levels. - Allows for comparable fitness results WITHOUT spending EXTENDED periods of TIME to achieve them.

Question 36

What 3 goals should make CARDIO respiratory fitness a TOP PRIORITY?

Answer 36

- Preventing chronic DISEASE - FATIGUE during activities of daily life (ADLs) - Improving overall HEALTH

Question 37

In the power level of the OPT model, how frequently should one train in stage III? Why?

Answer 37

It should rotate evenly with stage I and II to help minimize risk of over training.

Question 38

What is the point during graded exercise in which your breathing increases but your not getting enough oxygen), signifying a switch from predominately AEROBIC energy production (slow twitch muscle fibers) to ANAEROBIC energy production (fast twitch muscle fibers). "Most of your training should be done below it; a modest amount right at it; and a small but consistent amount above it."

Answer 38

Ventilatory Threshold Tvent

Question 39

What happens to the volume of blood plasma levels during exercise?

Answer 39

Blood plasma volume DECR. with the onset of exercise and as exercise continues, INCR. BLOOD PRESSURE forces water from the vascular compartment to the interstitial space (during prolonged, plasma volume can decrease as much as 10-20%)