Cardiorespiratory Training Concepts Chapter 7 Personal Training

Goals of Ch. 7 To Provide the health and fitness professional with fundamental concepts regarding cardiorespiratory training. To allow the fitness professional to select and administer the appropriate cardiorespiratory protocol for all clients

Objectives Define integrated cardiorespiratory training Describe how cardiorespiratory training is used within an integrated training program Provide the guidelines for proper cardiorespiratory training Design cardiorespiratory training programs for a variety of clients Perform and instruct appropriate cardiorespiratory techniques

Integrated cardiorespiratory training Training that involves and places a stress on the cardiorespiratory system. Examples Walking on a Treadmill Playing basketball Weight Training

General Warm-Up Low-intensity exercise consisting of movement that do not necessarily relate to the more intense exercise that is to follow. Examples before weight training Treadmill Bike

Specific Warm-Up Low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow. Examples before weight training Squats Push-ups

Benefits of a Warm-Up Increased heart and respiratory rate Increased tissue temperature Increased psychological preparation for bouts of exercise P.174 Table 7.1

Practical Application for a Warm-Up NASM suggests that the cardiorespiratory portion of a warm-up should last 5-10 minutes at a low-to- moderate intensity. Depending on the client’s goals and objectives, the warm-up can be altered. Cardiorespiratory portion of a warm-up is usually considered a general warm-up. A complete warm-up should include a general and a specific warm-up. p.175 Table 7.2 Stabilization, Table 7.3 Strength, Table 7.4 Power

Cardiorespiratory Training as a Workout Most people who perform cardiorespiratory exercise are looking for improvements in their health or fitness levels. However, it has been suggested that there is a difference between the level of activity required for health versus that necessary for increased fitness. It is viewed that activity levels that may not necessarily produce significant improvements in fitness may have marked effects on health. Cardiorespiratory activities or exercise have a profound effect on the overall physical and mental health of a participant. P. 178 Figure 7.2, Table 7.5

Cool-Down Provides the body with a smooth transition from exercise back to a steady state of rest. Benefits of a proper cool-down include; May improve flexibility Remove waste by-products, via the blood Minimizes muscle soreness Allows cardiorespiratory system to respond to lower demand Avoids dizziness or possisble fainting Provides an emotional balance after exercise stress

Practical Application for a Cool-Down Must slowly decrease the intensity of the exercise (40-50% of maximum heart rate) and work at this lowered intensity for 5-10 minutes. Decreasing the heart rate back down to a resting state Help to ensure that blood does not pool to the lower extremities, leading to dizziness or possible fainting. Flexibility is also an important component in the cool-down Self-myofascial release Static stretching

General Guidelines for Cardiorespiratory Training Any form of training must have certain guidelines to allow for the development of a proper program. These guidelines also serve to quantify activity. NASM uses the F.I.T.T.E factors p. 179 figure 7.3

Frequency The number of training sessons in a given timeframe. The timeframe usually consists of a week. The recommended frequency of activity for general health requirements is every day of the week (small quantities of time). Improved fitness levels, the frequency is 3-5 days per week. p. 180,181 Table 7.6, 7.7

Intensity The level of demand that a given activity places on the body. Usually measured by heart rate or maximal oxygen consumption(VO2 max) p.180,181 Table 7.6, 7.7

Time The length of time an individual is engaged in a given activity. Measured in minutes p.180,181 Table 7.6, 7.7

Type The type or mode of physical activity that an individual is engaged in. Can be virtually any activity. p.180,181 Table 7.6, 7.7

Enjoyment The amount of pleasure derived from performing a physical activity. p. 180,181 Table 7.6, 7.7

The Law of Thermodynamics The only way (outside of surgery) one will lose weight or body fat is if on cosumes les calories (food and drink) than one expends (activity). If an individual is exercising, but not losing weight, he or she is somehow, some way consuming more calories than he or she is expending.

The myth of the “Fat-Burning” Zone Body fat reduction can only take place when there is more energy being burned than consumed. There is no magical zone of exercise called “fat-burning zone” where fat calories are burned on a piece of cardio equipment or in a aerobics class.

Respiratory Exchange Ratio (RER) Fat and glucose are major sources of fuel for exercise. For them to be used more efficiently, the body must be able to receive enough oxygen (O2). O2 allows fat and glucose to be “burned” as fuel. This in turn, produces the waste products of CO2. The amount of O2 and CO2 exchanged in the lungs normally equals that used and released by body tissues. This ratio of CO2 produced to the volume of O2 consumed is (RER). p.183 table 7.8

Excess Post-exercise Oxygen Consumption (EPOC) Is elevation of the body’s metabolism after exercise. The body is burning more calories after exercise than before the exercise was initiated. Research has indicated that the higher the intensity of the training session, the greater the magnitude of EPOC.

“Fat Burning” summary The key to focus on is burning calories, not burning fat. Law of thermodynamics Utilize EPOC

Stage Training Is a three-stage programming system that uses different heart rate training zones based on one’s RER. Those zones are organized to maximize cardio respiratory training benefits. Zone % of Max HR, RER Zone % of Max HR, RER Zone % of Max HR, 1.1 RER p.184 table 7.9

Stage Training cont. After understanding the different zones and their functions, each of these zones can be applied in a systematic fashion using stage training. Stage 1 (Stabilization level) p.186 fig.7.4 Stage 2 (Strength level) p.186 fig. 7.5 Stage 3 (Power level) p.188 fig. 7.7

Circuit Training Beneficial form of cardio respiratory training with a series of resistance training exercises that an individual performs, one after the other, with minimal rest. Example p

Postural considerations in Cardiorespiratory training Clients who possess a rounded shoulder or forward head posture? Clients who possess an anteriorly rotated pelvis (low back arches)? Clients whose feet turn out and/or knees move in?