CARDIOVASCULAR ACTIVITY TECHNIQUES NSCA Chapter 14 By: Nicole Sullivan

VARIABLES TO ENSURE SAFE PARTICIPATION IN CARDIOVASCULAR ACTIVITIES  Hydration  Appropriate clothing and footwear  Warm up & cool down  Appropriate frequency, intensity, and duration  Proper breathing techniques  Program variation

HYDRATION Hydrate before, during, & after exercise  During high intensity exercise you can lose 2-4 quarts of fluid each hour  The digestive system can only absorb1quart per hour  Approximately 5-7 ml of fluid per kg of body weight should be consumed at least 4 hours prior to exercise.  fluid replacement for durations…  Less than one hour- Water  Greater than one hour- Sports Drinks

APPROPRIATE FOOTWEAR Shoe selection based on foot strike  Neutral  Semi curved last; moderate motion control  Overpronator  Straight last; high motion control  Underpronator (supinator)  Curved last; high motion flexibility * Running shoes lose their compression capability by miles so replace your running shoes every six months.

APPROPRIATE CLOTHING Dress appropriate for the…  Activity  Temperature/Humidity  Weather Conditions *Realize loose-fitting clothing allows greater movement than tighter clothing

WARM UP & COOL DOWN Warm Up Low intensity activity the workload is increased in increments for 5-10 minutes until you reach your desired intensity Cool Down Allow for 5-10 minutes following workout to allow the heart rate and blood pressure to recover to resting levels

CARDIO EXERCISE GUIDELINES CARDIO EXERCISE GUIDELINES  Frequency  2-5 sessions per week  Intensity  50-85% of HRR  Duration  20-60mins

TREADMILL Primary Muscles Used  Quadriceps  Hamstrings  Gluteals  Iliopsoasas  Tibialis anterior  Gastrocnemius  Soleus

ELLIPTICAL TRAINER Primary Muscles Used  Quadriceps  Hamstrings  Gluteals  Iliopsoas  Tibialis anterior  Gastrocnemius  Soleus

STAIR CLIMBER Primary Muscles Used  Quadriceps  Hamstrings  Gluteals  Erector spinae  Gastrocnemius  Soleus

STATIONARY BICYCLE Primary Muscles Used  Quadriceps  Hamstrings  Gluteals  Tibialis anterior  Gastrocnemius  Soleus Proper Seat height Adjustment  Leg straight with knew locked and heel on pedal  Knee slightly bent with ball of foot on pedal  With pedal at 12 o’clock, knee about even with hip and parallel to the floot

STEPS TO REDUCE HANDRAIL USAGE When you go on most exercise machines you must first hold the handrail at the beginning of your exercise session, but then as the exercise progresses you want to try to not to have to rely on the handrails as much. Handrail Usage Reduction Progression  Two hands lightly  The fingers of two hands  One hand, other arm swinging at side  Fingers of one hand  One finger of one hand

WALKING Primary Muscles Used  Quadriceps  Hamstrings  Gluteals  Iliopsoas  Tibialis anterior  Gastrocnemius  Soleus Body Position  Walking tall, shoulders relaxed but not rounded, and upper body positioned directly over hips Foot Strike  Gentle rolling action from heel to ball  Excessive weight transfer from inside or outside is abnormal; potential for injury Arm Action  At fast speeds elbows flexed at 90 degrees, hands brought up to chest level

RUNNING Primary Muscles Used  Quadriceps  Hamstrings  Gluteals  Iliopsoas  Tibialis anterior  Gastrocnemius  Soleus Body Position  Head upright, shoulders relaxed, torso balanced over hips Foot Strike  Heel to ball rolling action Arm Action  Forearms carried between waist and chest; on forward swing, hand reaches chest height; on backward swing hand reaches hips at the side; arms and hands move slightly inward but don’t cross midline Stride Length  Feet should land approximately under the hips

STUDY QUESTION #1 While watching a client’s running gait, the personal trainer notices that the client’s feet and ankles roll in excessively as they strike the ground. Which of the following combinations of foot strike classifications and shoe lasts apply to this client? Foot strike classification Shoe last (form) A.Supinator straight B.Pronator straight C.Supinator curved D.Pronator curved Explanation : Pronation (being “flat-footed”) occurs when your arch flattens on your strike, causing your foot and ankle to roll inward. This causes stress on the ankles and can create shin splints and cause other lower leg issues.

STUDY QUESTION #2 Which of the following is the first action to perform when using a treadmill? A.Set the treadmill incline to 0 degrees B.Hold on to the handrails while straddling the belt C.Walk/run toward the front part of the treadmill deck D.Turn on the machine to a speed of no more than 1 mph (0.6 kph) Explanation: The need for the reduction of handrail usage is because one must hold on to the handrail when they first start to use the treadmill to ensure that as the intensity of the cardio session progresses the person gets used to it, as a person is first getting adjusted to the treadmill’s destined intensity holding on to the handrail while straddling the belt will get rid of the chance of injury.

STUDY QUESTION #3 Which of the following instructions should be given to a client for using a stair climber? A.“Place your entire foot on the pedal to start but allow the heels to lift off as each pedal rises.” B.“Lean forward slightly, especially as the workout becomes harder.” C.“Lock out the knees at the bottom of each step.” D.“Hold the handrails for balance, if necessary.” Explanation: The handrails on exercise machines are provided as additional support for exercisers to ensure that people stay balanced throughout their cardiovascular exercise sessions. In addition handrails eliminate the chance of injury when used correctly for balance.

STUDY QUESTION #4 Which of the following describes correct body position on a stationary bicycle? A.With the ball of the foot on the upward pedal, the knee is above the height of the hips B.With the heel of the foot on the downward pedal, the leg is straight C.With the heel of the foot on the upward pedal, the knee is even with height of the hips D.With the ball of the foot on the downward pedal, the leg is straight Explanation: Use the heel of your foot on the downward pedal because pedaling with just your toes can bring on foot and calf cramps. Instead, press from the ball of your foot and through your heel as you pump downward on the pedal, and pull up with the top of your foot on the upstroke. Where it is applicable that when you press down with your heel you must straighten your leg to get the full effect.

APPLIED KNOWLEDGE Explain the similarities and differences in the exercise technique guidelines (e.g., body position, foot strike, arm action) that a personal trainer gives a client for walking and running. Explanation: WalkingRunning Body Position Walking tall, shoulders relaxed but not rounded, and upper body positioned directly over hips Foot Strike Gentle rolling action from heel to ball excessive weight transfer from inside or outside is abnormal; potential for injury Arm Action At fast speeds elbows flexed at 90 degrees, hands brought up to chest level Body Position Head upright, shoulders relaxed, torso balanced over hips Foot Strike Heel to ball rolling action Arm Action Forearms carried between waist and chest; on forward swing, hand reaches chest height; on backward swing hand reaches hips at the side; arms and hands move slightly inward but don’t cross midline