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Cardiorespiratory Fitness Packet:


Pages 2-8 fill in the blank notes: 20
points
Page 9 Zone Training Question: 10
points
Page 10 Lab Day Activity: 50
points
Page 11 CFR online assessment.:
20 points
Total: 100 points

Cardiorespiratory Training

The Health-risk Appraisal


Screening to address an individuals CARDIOVASCULAR RISK FACTORS
and identify any signs and/or symptoms of cardiorespiratory disease
Purpose of the pre-participation screening includes the following:
Identify individuals with medical contraindications that require
exclusion from exercise programs until those conditions have been
controlled
Recognize individuals with clinically significant disease(s) or conditions
who should participate in a medically supervised exercise program
Detect individuals who should undergo a medical evaluation and/or
exercise testing as part of the participation health screening process
before initiating an exercise program or increasing the frequency and
intensity of their current program
Risk stratification is categorized as LOW, MODERATE, OR HIGH
The Health-risk Appraisal, contd
The Physical Activity Readiness Questionnaire (PAR-Q) has been used
successfully when a short, simple medical/health questionnaire is
needed.
Limited by its lack of DETAIL
May overlook important health conditions, medications, or previous
injuries
If an individual answers NO to all of the questions on the PAR-Q, it is
considered safe for him or her to begin a moderate-intensity exercise
program and progress the program gradually.
An answer of YES to any of the questions requires that he or she see
a physician before starting any exercise program.
The Physical Activity Readiness Questionnaire (PAR-Q)
Experts recognize the PAR-Q as a minimal, yet safe, pre-exercise
screening measure for low-to-moderate but not VIGOROUS exercise
training.
AHA/ACSM

Physical fitness readiness survey


A more DETAILED survey from the American Heart Association
CAD
Coronary artery disease
Where PLAQUE buildups on the artery constantly narrowing the
diameter of the coronary arteries and making it more difficult to pass
blood to the heart
Leads to HIGH BLOOD PRESSURE and MYOCARDIAL INFARCTION
Symptoms of CAD
CHEST PAIN, SOB, ANGINA, FAINTING, UNABLE TO LAY FLAT

Risk factors for CAD


Smoking
Poor diet
No exercise
High CHOLESTEROL
Diabetes
Genetics
Obesity
Risk factors
Patients with signs and symptoms of the following must have a
physical and have a modified plan for exercise:
Metabolic disease diabetes
Cardiovascular disease
Respiratory disease COPD, lung cancer
Components of a Cardiorespiratory Workout Session
3 Phases:
WARM-UP PHASE
CONDITIONING PHASE
COOL-DOWN PHASE
Sometimes these phases are very gradual and other times they are
quite distinct.
Warm-up
Period of lighter exercise preceding the conditioning phase
5-10minutes long
Low- to MODERATE-intensity exercises or activity
If high-intensity intervals are planned during the conditioning phase,
the latter portion of the warm-up could include some brief highintensity exercises.
The harder the conditioning phase and/or the older the exerciser, the
more extensive the warm-up should be.
Conditioning Phase
Must be appropriate for the individuals current fitness level and
consistent with his or her training goals, should be planned in terms of

frequency, intensity, duration, and modality


CARDIOVASCULAR DRIFTa cardiovascular phenomenon that
represents a gradual increase in heart-rate response during a steadystate bout of exercise.
Aerobic-interval training involves bouts of steady-state exercise
performed at higher intensities for SUSTAINED periods, followed by a
return to lower aerobic intensities for the recovery interval.
Higher intensity intervals of 15 to 30 seconds may effectively recruit
type II muscle fibers.
Cool-down
Should be approximately the same DURATION and INTENSITY as the
warm-up
Prevents the tendency for blood to POOL in the extremities, which may
occur when exercise ends
This reduces blood flow back to the extremities, which can cause
fainting, and dizziness after exercise.
An active cool-down also helps remove metabolic waste from the
muscles so that other tissues can metabolize it.
General Guidelines for Cardiorespiratory Exercise
Specific guidelines (2008 Physical Activity Guidelines for Americans) for
adults aged 18 to 64 include the following:
Perform 150 minutes per week of moderate-intensity aerobic physical
activity or 75 minutes per week of vigorous-intensity aerobic physical
activity or a combination of both.
Additional health benefits are obtained from performing GREATER
amounts of activity than those quantities.
Perform aerobic bouts that last at least 10 minutes, preferably spread
throughout the week.
Participate in muscle-strengthening activities involving all major
muscle groups at least 2 days per week.
SAID Principle
Specific ADAPTIONS TO IMPOSED DEMANDS
As the body begins to work harder the body will compensate for the
physical demands that have been put on the body
FITT/FITTE Principle
Frequency: how often
Intensity: how intense the exercise
Time: how long to exercise
Type: type of exercise
Frequency
While minimal health benefits can be attained in as little as one to two
sessions per week, current guidelines recommend physical activity on
MOST days of the week.

For the beginning adult exerciser, the balance should be in the


direction of more moderate-intensity exercise, since higher-intensity
exercise has been associated with a risk of exercise-related
COMPLICATIONS, injury, and a poor experience in beginning exercisers.
Intensity
There are numerous methods by which the health/fitness professional
can program and monitor exercise intensity:
Heart rate
Percentage of maximal heart rate (%MHR)
Percentage of maximal heart rate reserve (%HRR); also called the
Karvonen formula
VVO2 or metabolic equivalent (MET)
Rate of perceived exertion (RPE)
Caloric expenditure
Talk test
Blood lactate and VT2
Rating of Perceived Exertion
Clients rate how hard they think the activity is on a scale
A moderate usually is about 70 percent of MHR
SEDENTARY people may rate lower activities as harder than non
sedentary clients
Works fairly well
METS
Metabolic equivalents
How much oxygen is needed to consume an activity
1 MET is equal to the oxygen needed at rest
2 METS means that the activity takes twice as much to do
The higher the METS the HARDER the work.
Talk Test
Seeing if a client can have a CONVERSATION during exercise.
Blood lactate test:
The more anaerobic exercise that is performed the more LACTATE
produced.
Video:
https://www.youtube.com/watch?v=e8vRWNb0suE
3 zones
o Zone 1- moderate intensity, talk comfortably
o Zone 2- more than moderate, talking slightly
uncomfortable
o Zone 3- talking very uncomfortable, cannot do it for long,
intense and vigorous
Duration
Duration defines the amount of time spent performing the physical
activity, or it can be expressed in terms of exercise quantity.

One continuous bout or 10 MINUTE bouts accumulated throughout the


day
Benefits of exercise are dose-related.
Duration, contd
U.S. Department of Health & Human Services (2009) recommends:
Moderate-intensity exercise or activity performed for at least 30
minutes a session, a minimum of five days per week for a total of 150
minutes per week, or
Vigorous-intensity exercise or activity performed for at least 20 to 25
minutes a session, a minimum of three days per week for a total of 75
minutes per week
Overweight and obese individuals, or those seeking to manage their
weight, should perform 50 to 60 minutes of moderate-intensity
exercise or activity each day, five to seven days a week, for a total of
300 minutes
Exercise Progression
While exercise needs to create an enjoyable and positive experience
for participants, the health/fitness professional will need to determine
how to progress each individuals program. Progression follows some
basic training principles, including the following:
Principle of OVERLOADstates that when additional stresses are
placed on the organs or systems in a timely and appropriate manner,
physiological adaptations and improvement will occur.
Principle of SPECIFICITYstates that the physiological adaptations
made within the body are specific to demands placed upon the body,
sometimes referred to as the SAID principle: Specific Adaptations to
the Imposed Demands.
Modes or Types of Cardiorespiratory Exercise
Virtually any type of activity that involves a large amount of muscle
and can be performed in a rhythmic fashion and sustained for
more than a few minutes can be classified as cardiorespiratory
exercise.
Equipment-based cardiovascular exercise
Group exercise
Circuit training
Outdoor exercise
Seasonal exercise
Water-based exercise
Mind-body exercise
Lifestyle exercise
Initial Training:
The training focus of the initial aerobic conditioning stage is
establishing a regular exercise pattern, with relatively low- to
moderate-intensity exercise of only moderate duration, to establish an

aerobic base.
Zone1 training, where the training HR is below the VT1level, may not
be strenuous enough to provoke significant changes, but it will
contribute in a general way to improved health.
Program Design for Cardiorespiratory Training
Create an exercise program with appropriate frequency, intensity, and
duration to fit the individuals current health and fitness, with adequate
progressions to help the client safely achieve his or her goals
Monitor exercise intensity
Variety of options available depending on the setting
Cardiorespiratory training programs typically consist of exercise
sessions designed to fit into one of the following four categories:
Initial aerobic conditioning
Aerobic endurance training
Aerobic and anaerobic training
Anaerobic training
Initial Training
Once regularity of exercise habits is established, the duration of
exercises extended until the exerciser progresses to the next stage
and is able to exercise for 30 TO 60 minutes on most days with
little residual fatigue.

Moving on
From that point, duration should be increased at a rate of no more than
10 PERCENT from one week to the next until the client can perform 30
minutes of continuous exercise.
Once the client is comfortable with assessments and can sustain
steady state cardiorespiratory exercise for 20 minutes in zone 1, he or
she can move on to AEROBIC ENDURANCE training.
Aerobic Endurance Training
Training Focus
Increase the TIME of cardiorespiratory exercise
Introduce INTERVALS to improve aerobic efficiency, fitness, and health
Program more variety in terms of exercise frequency and duration
Challenge the client through the introduction of intervals
After Aerobic Base:
At this point we would introduce intervals
Individuals who have established a consistent aerobic base will be able
to do this.
Will exercise in ZONE 2 but not for the whole session
Even professional athletes spend around 20 percent of time in zone 2
and 10 percent in zone 3
Aerobic and Anaerobic Training
Training Focus

This stage is designed for clients who have ENDURANCE performance


goals and/or are performing 7 hours or more of cardiorespiratory
training per week.
Clients need to remain motivated with endurance-performance goals.
Avoid overtraining syndrome.
Aerobic and Anaerobic
Program design during this phase should be focused on helping the
client enhance his or her aerobic efficiency to ensure completion of
goal events, while building anaerobic endurance to achieve endurance
performance goals. Improved anaerobic endurance will help the client
perform physical work at or near VT2 for an extended period, which will
result in improved endurance, speed, and power to meet primary
performance goals.
Avoid overtraining syndrome
Limit vigorous activities to 3-4 times per week with recovery time
Anaerobic Training
Training Focus
Only highly fit and competitive clients with very specific goals related
to high-speed performance during endurance events will require
exercise programming in this phase.
Strength training, specific to the mode of activity
High-intensity training of nearly maximal muscular capacity, but with
enough recovery to prevent the rapid accumulation of fatigue
Recovery and Regeneration
Regular cycle of hard and easy days/weeks/months
No more than 4 hard-training days per week
If a client does not recover fully and properly, he or she will not be able
to work enough on the hard training days to provoke further
adaptations.

Describe the 3 different zones of exercise: Make sure to include what


level of intensity these zones include.

10

Zumba lab day:


After exercising with the zumba video, how do you feel about your own
fitness level.
I feel like my fitness level is much lower than I expected. However, I did
not reach zone 3 or even zone 2.

Look at the poster with the target heart rates: Which zone did you
make it to while performing the zumba video?
I believe my heart rate did not change because I did not do the video
correctly and I did not try very hard because I was embarrassed

Describe the 4 levels of training on the poster. Also include the


percentage of maximal heart rate that is included in each zone.
Zone 1- talking is comfortable
Zone 2- talking begins to be uncomfortable
Zone 3- cannot stay for long and you cannot talk
There is the Anaerobic zone- 80-90%
Aerobic Zone- 70-80%
Weight control zone- 60-70%
Fat burning zone- 50-60%

11
CRF Online Assessment:
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Go to canvas
Go to assignments
Go to CRF online assessment
Follow the link
Complete the test
Below put a screen shot of your results
Also put the correct answer to any missed questions and why
that is the correct answer.

1. Along with cardiorespiratory system, which of the following


systems is involved in energy metabolism during training?
a. Muscular
9. Which of the following training principles are key to exercise
progression?
a. Consistent volume and intensity

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