Chapter 11 – Cardiorespiratory Training: Programming and Progressions

    Check out our Audio Lectures, Practice Tests and Study Guide for the ACE CPT to see the specific topics that make it onto the ACE CPT Test from this chapter.

     

    1. Physiological adaptations to short and long term Cardio
      1. Muscular system
        1. Increase in
          1. Size and # of mitochondria
          2. Capillaries around recruited muscle fibers
            1. Enhances delivery of oxygenated blood
          3. Slow twitch fibers for low-intensity cardio
          4. Fast-twitch fibers for high-intensity
        2. Cardiovascular system
          1. Higher cardiac output
          2. Larger stroke volume
          3. Hypertrophy of heart
        3. Respiratory system
          1. Increased ventilation of the alveoli
          2. Increased tidal volume
          3.  inspiration
            1. pull rib cage upward – sternocleidomastoid, scalene, serratus anterior
          4.  expiration
            1. pull rib cage downward – rectus abdominis and quadratus lumborum
        4. Time required to increase aerobic capacity
          1. VO2 max plateau’s within 6 months
          2. Ventilatory threshold (VT) can grow for years
        5. Physiological adaptations to steady-state and interval-based exercise
          1. Takes about 3-4 minutes to reach steady state
          2. Rate of O2 uptake (VO2), HR, CO, ventilation, blood lactate concentration, and body temperature reach stable levels (elevated) after a short period of exercise
          3. Interval training yields similar or even greater results
            1. Increases tolerance for buildup of lactate (lactate threshold)
    2. Components of a cardiorespiratory workout
      1. Warm-up
        1. 5-10 minutes
        2. Harder conditioning phase or older exerciser needs more extensive warm-up
      2. Conditioning phase
        1. Cardiovascular drift: gradual increase in HR response during steady-state bout of exercise
      3. Cool-down
    3. General guidelines for health, fitness, and weight loss
      1. Frequency (in healthy adults)
        1. Moderate intensity = at least 5 days per week
        2. Vigorous intensity = at least 3 days per week
        3. Combination of both = 3-5 days per week
      2.  Intensity
        1. Moderate = 40-60% VO2R or HRR
        2. Vigorous = at least 60% VO2R or HRR
      3.  Duration
        1. Zone 1 = vt1
        2. Zone 2 = vt2
        3. Zone 3 = vt3
        4. METS
      4. Exercise progression
        1. Fartlek training: sequence of different intensities that stress both the aerobic and anaerobic systems
      5. Karvonen method for finding HR/training percentage
        1. Target HR (THR) = (HRR x %intensity)+RHR
          1. HRR=MHR-RHR
    4. Modes/types of cardio exercise
      1. Equipment-based
      2. Cardiovascular exercise
      3. Group exercise
      4. Circuit training
      5. Outdoor exercise
        1. In the heat
          1. Peripheral vasodilation: blood brought to surface of skin to reduce internal heat load
          2. Heat exhaustion
          3. Heat stroke
        2. In the cold
          1. Hypothermia
          2. Frostbite
        3. Higher altitudes
          1. O2 in air reduced due to partial pressure
      6. Seasonal exercise
      7. Water-based exercise
      8. Mind-body exercise
      9. Lifestyle exercise
    5. ACE-IFT cardio training phases
      1. Phase 1: Aerobic-base training
        1. Create positive experience
        2. Focus on steady-state
        3. Gauge by talk-test
        4. Progress client when they can sustain steady-state cardio for 20-30 minutes in zone 1/RPE 3-4
      2. Phase 2: Aerobic-efficiency training
        1. Increase duration and introduce intervals
        2. Increase workload at VT1 and introduce low VT2 (RPE 5)
      3. Phase 3: Anaerobic-endurance training
        1. For those with endurance or performance goals
        2. Use VT2 threshold test to determine HR at VT2
        3. Increase focus
      4. Phase 4: Anaerobic-power training
        1. Increase anaerobic power
        2. Improve phosphagen energy pathways
        3. Buffer large accumulations of blood
        4. Most clients generally wont work in this phase
    6. Special considerations
      1. Youth
      2. Older adults

     

    Check out our Audio Lectures, Practice Tests and Study Guide for the ACE CPT to see the specific topics that make it onto the ACE CPT Test from this chapter.