NASM: Chapter 15 - Cardiorespiratory Training Concepts

The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.

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.

• Critical to helping clients achieve their personal health and fitness goals in the most efficient and effective use of time and energy.

• If progression is too fast, could lead to injury

• If progression it too slow, could lead to poor exercise adherence.

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Warm-up phase: Prepares the body for physical activity.

General Warm-Up Phase: Low-intensity exercise consisting of movement that does not necessarily relate to the intense exercise that is to follow.
- Example: Walking on a treadmill or riding a stationary bike before weight training

Specific warm-up phase: Low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow.
- Example: Performing bodyweight squats and push-ups before weight training

• Typically lasts between 5-10 minutes

• Consists of whole-body, dynamic cardiovascular or muscular movements

• (well below the anticipated training intensity threshold for conditioning).

• Increase heart and respiratory rates

• Increase tissue temperature

• Psychologically prepare the individual for high training intensities.

1. Self-myofascial release

2. Static (active-isolated or dynamic) stretching

3. Cardio exercise

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30 seconds

30 seconds

5-10 minutes

• 1-2 seconds

- 5-10 repetitions for each muscle

• 10 repetitions of each side

- Can be performed in a circuit format, one after another, which eliminates the need for a CRE warm-up.

1. Stronger, more efficient heart

2. Reduced risk of heart disease

3. Lower resting heart rate

4. Lower heart rate at any given level of work

5. Improvement of lung ventilation due to more efficient breathing

6. Stronger respiratory muscles (intercostals)

7. Thicker articular cartilage and bones with weight-bearing aerobic exercises

8. Improved oxygen transport

9. Reduced cholesterol levels

10. Reduced arterial blood pressure

11. Improved fuel supply via improved ability to use fatty acids, sparing muscle glycogen stores

12. Improved ability of muscles to use oxygen

13. Improved mental alertness

14. Reduced tendency for depression and anxiety

15. Improved ability to relax and sleep

16. Improved tolerance to stress

17. Increase in lean body mass

18. Increase in metabolic rate

19. Reduced risk of obesity or diabetes mellitus

Provides the body with a smooth transition from exercise back to a steady state of rest

1. Reduce heart and breathing rates

2. Gradually cool body temperature

3. Return muscles to their optimal length-tension relationships

4. Prevents venous pooling of blood in lower extremities (which may cause dizziness or fainting)

5. Restore physiologic systems close to the baseline

5-10 minutes

During intense, vigorous exercise:

1. Circulation of blood increases 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 the skin to promote heat loss

3. Blood plasma volume also decreases with the onset of exercise and as exercise continues, increased blood pressure forces water from the vascular compartment to the interstitial space (during prolonged, plasma volume can decrease as much as 10-20%)

Frequency: number of training session in a given timeframe

Intensity: The level of demand hat a given activity places on the body

Time: The length of time an individual is engaged in a given activity

Type: The type or mode of physical activity that an individual is engaged in

Enjoyment: The amount of pleasure derived from performing a physical activity

1. Peak VO2 method

2. VO2 reserve Method

3. Peak metabolic equivalent method (MET)

4. Peak maximal heart rate method

5. HR reserve method (HRR)

6. Ratings of perceived exertion method (RPE)

The highest rate of oxygen transport and utilization achieved at maximal physical exertion.
(Maximal volume of oxygen pe kilogram of body weight per minute)

The difference between resting and maximal or peak oxygen consumption.

60%

• Traditional gold standard for measuring cardiorespiratory fitness via VO2 max (maximal volume of oxygen per kilogram of body weight per minute)

• It is difficult to measure because requires the client to perform the cardiorespiratory exercise at maximal effort and sophisticated equipment to monitor the clients' ventilation response (O2 consumed and CO2 expire)

Less than 60% of VO2max

• Preferred method of identifying and monitoring CRE

• Calculation:
  Target VO2R = [(VO2max - VO2rest) x intensity desired] + VO2rest

• VO2 rest is usually predicted - estimated at 1 MET or 3.5mL O2 x kg-1 x min-1)

• Intensity Desired between 65-95%

• 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

• Used to describe the energy cost of physical activity as multiple 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

Most commonly used formula to determine HRmax is (220 - age)

• Calculation:
  MHR / HRmax = (220 - age)

• Also called the Karvonen Method

• Establishing training intensity based on the difference between the client's predicted maximal heart rate and their resting heart rate (selecting THR 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

• Used to express or validate how hard a client feels he/she is working (subjectively rates perceived difficulty) during exercise

• Based off 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

• Informal method used to gauge exercise training intensity during exercise

• Example: client is probably exercising too hard if client cannot carry on a simple conversation during exercise (b/c breathing too hard)

The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.

• 2 hours and 30 minutes (150 minutes) of moderate-intensity activity every week

• Example: Brisk Walking

• 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity every week

• Example: running or jogging

1. Rhythmic in nature

2. Use large muscle groups

3. Continuous in nature
   Examples:

• Running or jogging

• Walking

• Exercising on cardio equipment

• Swimming

• Cycling

-To ensure that cardiorespiratory programs progress in an organized fashion to ensure continual adaptation and to minimize the risk of injury and overtraining (the three different stages of cardiorespiratory training uses three heart rate training zones).

Excessive frequency, volume, or intensity or training resulting in fatigue (which is also caused by lack of proper rest and recovery).

• Designed to help improve cardiorespiratory fitness levels in apparently healthy, sedentary clients using a target heart rate of 65-75% of HRmax or approx. 12-13 on the RPE scale

• Guidelines:

1. Should be able to hold a conversation

2. Start slowly and graduation work up to 30-60 minutes of continuous exercise in zone 1

3. Maintain zone 1 HR for at least 30 minutes, 2-3x/week, then can progress to Stage 2

4. Example: if client has never exercised before, might start in zone 1 for only 5 minutes, slowly progress up to 30 minutes.

• Designed for clients with low-to-moderate cardiorespiratory 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

1. Start by warming up in zone 1 for 5-10 minutes

2. Move into 1-minute interval in zone 2

3. Gradually increase workload to raise heart rate up to zone two within that minute

4. Once heart rate reaches zone 2 of maximal heart rate, maintain it for the rest of the minute

5. Example: it might take 45 seconds to reach that heart rate, which means the client will only be at the top end for 15 seconds before reducing the workload (speed, incline, or level) and returning to zone 1

6. After the 1-minute interval, return to zone 1 for 3 minutes

7. Repeat this if the client has time and can recover back into the zone 1 range

To recover back to zone 1 between intervals

1. Did the client get into a zone 2 heart rate?

2. Was it easy?

3. Could he/she maintain heart rate and if so, for how long (also make sure client was pushing hard enough and didn't progress the workload too slowly)

Use the heart rate he/she was able to reach as his/her 85%, take 9% off this number to get the lower end of the client's readjusted zone

• Example:

• If 150 bpm was the predicted 85% of HRmax, but the 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

• Take 9% off of 145% (9% of 145 beats is 13 beats; 145-13 = 132)

• 132 bpm s the individual's 76% of HRmax

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

*Important to alternate days of the week with Stage 1 Training; alternating sessions every workout

• First and third weeks
  Stage I on Monday
  Stage II on Wednesday
  Stage I on Friday

• Second and fourth weeks
  Stage II on Monday
  Stage I on Wednesday
  Stage II on Friday

• Advanced client who has a moderately high cardiorespiratory fitness level base and will use heart rate zones one, two, and three

• Focus: further increasing the 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.

BASIC:
Zone one: approximately 10 minutes
Zone two: climb through for approximately 2 minutes
Zone three: approximately 1 minute
(progressing through zones 1-3 the first time around should take approx. 10 minutes total)
Zone two: approximately 1 minute (interval recovery)
Zone three: approximately. 1 minute (interval push/overload)
If the heart rate drops to a normal rate, then overload the body again and go to the next zone,

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-minute 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!

Weeks one and three:

• Stage I - MON

• Stage II - WED

• Stage III - FRI

Weeks two and four:

• Stage II - MON

• Stage I - WED

• Stage III - FRI

Zone One: 65-75% of HRmax - walking/jogging
Zone Two: 76-85% of HRmax - group exercise classes (like spin)
Zone Three: 86-95% of HRmax - sprinting

• Allows for comparable fitness results without spending extended periods of time to achieve them.

• It is just as beneficial as traditional forms of CRE but results in higher postexercise metabolic rates and strength levels.

• During use of stationary bikes, treadmills, and elliptical trainers, watch closely for rounding of shoulders forward and a protruding (jutting) head

• On steppers and treadmills, watch for grasping on the handles with an over supinated or overpronated hand position - this will cause elevated and protracted shoulders and a forward head

• If possible, have the client not use handrails - adds stabilization, elevates caloric expenditure, and increases balance requirements.

• Corrective flexibility for the hip flexors should be emphasized before and after use.

• Initial use of bicycles or steppers may not be warranted, as the hips are placed in a constant state of flexion, adding to shortened hip flexor complex.

• Treadmill speed should be kept to a controllable pace to avoid over-striding. The hips may not be able to properly extend and may cause the lower back to overextend (arch), placing increased stress on the low back.

• Emphasize foam rolling and static stretching of the calves, adductors, biceps femoris (short head) iliotibial (IT) band, and tensor fascia latae (TFL)

• Keep the pace at a controllable speed

• Use of all the cardio equipment that involves the lower extremities will require proper flexibility of the ankle joint.

• Using treadmills and steppers that require climbing (or aerobics classes) may initially be too extreme for constant repetition, especially if clients are allowed to hold on to the rails and speed up the pace.