HKIN #446: Essentials of Personal Training Cardiovascular-Respiratory Training Day #17

1. HKIN #446: Essentials of Personal Training Cardiovascular-Respiratory TrainingDay #17

2. Required Reading . . . • Text Chapter #3 (pp. 49-54, 57-61, 66-67) • Text Chapter #5 (pp. 96-99) • Text Appendix C: CV Exercise Equipment.

3. 2)The Exercise Prescription PhaseCardio-Respiratory Training

4. The Job of the Personal Trainer Pre-Prescription Phase 1  Technique Instruction Phase 2 Exercise Prescription Phase 3

5. Cardio-Respiratory Training: Background Terminology • Cardiovascular • Respiratory • Cardio-Respiratory System • Cardio-Respiratory Fitness • Cardio-Respiratory Training • Aerobic Cardio-Respiratory Training • Anaerobic Cardio-Respiratory Training

6. Cardiovascular • This is a word that refers to the heart and its ability to circulate blood to and from the tissues of the body via a network of blood vessels 

7. The Heart • Blood depleted in oxygen and rich in carbon dioxide enters the right atrium of the heart from the tissues of the body via the superior vena cava (from the head, neck and upper limbs) and inferior vena cava (from the trunk and lower limbs) • When the atria contract, this blood passes through a valve into the right ventricle of the heart • When the ventricles contract, this blood passes through another valve to exit the heart into a network of blood vessels via the pulmonary artery • Upon exiting the heart, the blood is pumped the lungs to accumulate a fresh supply of oxygen as well as to discard the waste product of carbon dioxide 

8. Blood rich in oxygen and depleted of carbon dioxide enters the left atrium of the heart from the lungs via the pulmonary vein • When the atria contract, this blood passes through a valve into the left ventricle of the heart • When the ventricles contract, this blood passes through another valve to exit the heart via the aorta • Upon exiting the heart, the blood is pumped to the tissues of the body to provide them with a fresh supply of oxygen as well as pick up the waste product of carbon dioxide 

9. The Network of Blood Vessels • The Arterial System • This system is responsible for transporting oxygen rich and carbon dioxide depleted blood from the heart to the tissues of the body • It is comprised of: • Arteries = The largest arterial vessels • Arterioles = Branches of arteries acting as control valves through which blood enters the capillaries • Capillaries = The smallest arterial vessels allowing for the exchange of oxygen and carbon dioxide at the tissue level 

10. The Venous System • This system is responsible for transporting oxygen depleted and carbon dioxide rich blood from the tissues of the body to the heart • It is comprised of: • Capillaries = The smallest venous vessels allowing for the exchange of oxygen and carbon dioxide at the tissue level • Venules = Venous vessels responsible for collecting blood from the capillaries and gradually uniting to form veins • Veins = The largest venous vessels

11. Respiratory • This is a word that refers to the lungs and the body’s ability to exchange the gases of oxygen and carbon dioxide between the blood of the body and the air in the environment 

12. Oxygen rich and carbon dioxide depleted air enters the body via the nose and/or mouth and is distributed to the right and left lungs via the following route: • Trachea = First-generation respiratory passage • Bronchi = Second-generation respiratory passages • Bronchioles = Third to twenty-fifth generation respiratory passages (includes terminal then respiratory bronchioles) • Alveolar Ducts = Final subdivision of respiratory bronchioles • Alveolar Sacs & Alveoli = Surrounding pouches in contact with capillaries that allow for the exchange of oxygen and carbon dioxide within the blood 

13. Oxygen depleted and carbon dioxide rich air then exits the body from the nose and/or mouth via the following route: • Alveolar Sacs and Alveoli • Alveolar Ducts • Respiratory Bronchioles • Terminal Bronchioles • Bronchi • Trachea

14. Cardio-Respiratory System • A system of the body consisting of the heart, blood vessels and lungs that has the important responsibility of delivering oxygen to and removing carbon dioxide from the various tissues of the body through the exchange of these gases between the blood in the body and the air in the environment

15. Cardio-Respiratory Fitness • Refers to the cardio-respiratory system’s level of efficiency in delivering oxygen to and removing carbon dioxide from the various tissues of the body through the exchange of these gases between the blood in the body and the air in the environment

16. Cardio-Respiratory Training • Refers to the attempt to induce a training effect with regards to the cardio-respiratory system’s level of efficiency in delivering oxygen to and removing carbon dioxide from the various tissues of the body through the exchange of these gases between the blood in the body and the air in the environment

17. Anaerobic Cardio-Respiratory Training • Refers to the attempt to induce a training effect with regards to the cardio-respiratory system’s level of efficiency in delivering oxygen to and removing carbon dioxide from the various tissues of the body through the exchange of these gases between the blood in the body and the air in the environment by means of anaerobic activity 

18. Anaerobic Activity • Refers to high intensity, short duration exercise that exceeds the body’s capacity to utilize oxygen to assist in supplying energy • i.e. Activity requiring the body to produce energy in the absence of sufficient oxygen from the blood to meet the demands of working muscles • Energy (ATP) is supplied primarily from the short-term glycolytic energy system and/or the immediate ATP-CP energy system 

19. The Immediate ATP-CP Energy System • Only small amounts of energy (ATP) are stored in the body at any one given time • This limited supply allows only a few seconds (up to 10) of all out work to be performed before ATP must be resynthesized to sustain muscular contractions • ATP  ADP + Pi + Energy • CP  C + Pi + Energy • Some released energy is then used to resynthesize ATP and CP to allow the processes to continue until substrate supplies diminish 

20. The Short-Term Glycolytic Energy System • After immediate energy stores are depleted, the short-term glycolytic energy system is primarily responsible for the resynthesis of ATP and CP and is capable of doing so at a rapid rate for up to three minutes • Anaerobic glycolysis is the process involved and it allows glucose and glycogen to supply energy to quickly resynthesize ATP and CP as well as yield the by-product of lactic acid which ultimately causes fatigue in the working muscles

21. Aerobic Cardio-Respiratory Training • Refers to the attempt to induce a training effect with regards to the cardio-respiratory system’s level of efficiency in delivering oxygen to and removing carbon dioxide from the various tissues of the body through the exchange of these gases between the blood in the body and the air in the environment by means of aerobic activity 

22. Aerobic Activity • Refers to continuous, moderate intensity exercise, transpiring over a prolonged period of time, using the large muscle groups of the body whereby oxygen is utilized efficiently in supplying energy • i.e. Activity requiring the body to produce energy in the presence of sufficient oxygen from the blood to meet the demands of working muscles • Energy (ATP) is supplied primarily from the long-term oxidative energy system 

23. The Long-Term Oxidative Energy System • With the aid of oxygen carried in the blood, carbohydrates (glycogen and glucose) and fats (fatty acids) are broken down to generate large amounts of energy • A chain of reactions involving aerobic glycolysis, the Krebs Cycle and the electron transport chain occurs allowing water, carbon dioxide and unlimited amounts ATP to be yielded as end products

24. O F I T T - Objectives - Frequency - Intensity - Time - Type of Exercise Cardio-Respiratory Training: Guidelines For Exercise Program Prescription Note: CV Training will be used as a ‘short form’ for Cardio-Respiratory Training

25. Where We Are & Where We’re Going . . . O F I T T WarmUp Cool Down Stretching Flexibility Training CV Training Resistance Training                          ? ? ? ? ?

26. Cardio-Respiratory Training:Objective(s) • In general, the goal of CV training is to improve or maintain the cardiovascular respiratory system’s level of efficiency in delivering oxygen to and removing carbon dioxide from the working muscles of the body • This can be accomplished via aerobic and/or anaerobic training 

27. In general, aerobic training targets the central factors of the oxidative energy system relevant to oxygen loading and delivery and inclusive of: • Lung Mechanics (maximal voluntary ventilation and gas exchange rate) • Hemoglobin Number (affected if below normal) • Stroke Volume Output (total volume of blood [in L/min] ejected from the heart during single ventricular contractions) • Heart Rate • Cardiac Output (total volume of blood [in L/min] ejected from the heart during ventricular contractions over 1 minute) 

28. In general, anaerobic training targets the peripheral factors of the oxidative energy system relevant to oxygen unloading and utilization and inclusive of: • Muscle Capillary Density • Myoglobin Number • Mitochondrial Number and Size • Oxidative Enzyme Activity • Type IIbType IIaFibre Conversion • a-VO2 Difference 

29. Other goals associated with CV training might include: • To reduce or maintain RestingHR and/or Training HR • To improve or maintain VO2Max, MaxMET and/or MaxHR • To improve or maintain the ability to sustain activity at increasing percentages of VO2Max, MaxMET and/or MaxHR • To improve or maintain Maximum Steady-State Threshold • To improve or maintain Anaerobic Threshold • To improve or maintain performance • To improve or maintain CV fitness • To reduce or maintain body fat %

30. Cardio-Respiratory Training:Frequency • CV training frequency refers to the number of times an CV training component is repeated during a given time frame (~1 week) and is dependant upon the CV goals of the client • When prescribing anaerobic training to facilitate CV functioning at the peripheral levels it should be kept in mind that at least 24 hours is required in between sessions for adequate recovery • Note: Theoretically, there are no upper limits on the number of aerobic training components that may be prescribed during a given time frame

31. Cardio-Respiratory Training: Intensity • When training aerobically and specific to the long-term oxidative energy system: • Talking is easy throughout • Perceived exertion is prescribed as ‘moderate’ to ‘somewhat hard’ (i.e. 3-4 on Borg’s scale) • ~60-80% of MaxHR • ~50-75% of HRR within Karvonen Formula • ~50-75% of VO2Max • ~50-75% of MaxMETS 

32. When training anaerobically and specific to the short-term glycolytic energy system: • Talking is difficult throughout • Perceived exertion is prescribed as ‘very hard’ (i.e. 7 or 8 on Borg’s scale) • ~90-100% of MaxHR • ~85-95% of HRR in Karvonen Formula • ~85-95% of VO2Max • ~85-95% of MaxMETS 

33. When training anaerobically and specific to the immediate ATP-CP energy system: • Talking is extremely difficult throughout • Perceived exertion is prescribed as ‘very very hard’ (i.e. 9 or 10 on Borg’s scale) • ~100% of MaxHR • ~95-100% of HRR within Karvonen Formula • ~95-140% of VO2Max • ~95-140% of MaxMETS

34. Cardio-Respiratory Training: Time • When training aerobically, total time associated with continuous exercise should be 20 + minutes • Note: See CSEP-PAG for health benefits 

35. 23 and ½ hours a day

36. Total time during anaerobic training is dependant upon four factors: • (i) The number of effort intervals prescribed • (ii) The prescribed duration of each effort interval • (iii) The number of recovery intervals prescribed • (iv) The prescribed duration of each recovery interval 

37. Time recommendations relevant to anaerobic training specific to the short-term glycolytic energy system include: • 2-12 effort intervals • 2-3 minutes per effort interval • 2-12 recovery intervals • 2-3 minutes per recovery interval 

38. Time recommendations relevant to anaerobic training specific to the immediate ATP-CP energy system include: • 2+ effort intervals • 5-10 seconds per effort interval • 2+ recovery intervals • 2 minutes per recovery interval 

39. Cardio-Respiratory Training: Type of Exercise • To be appraised as an appropriate activity choice for aerobic training, an activity must meet the following criteria: • It must be continuous • It must be rhythmic • It must require the use of the large muscle masses of the body 

40. Exercise choices for anaerobic training are usually sport specific • However, it is recommended that anaerobic training intended to facilitate cardio-respiratory functioning include exercises that require the use of the large muscle masses of the body

41. Cardio-Respiratory Training Continuum:Improvement, Maintenance, Overtraining & Detraining Detraining Maintenance Training Effect Improvement Overtraining

42. In contrast to the peripheral factors, the central factors of the cardio-respiratory system are: More easily improved Less easily maintained Less easily overtrained More easily detrained In contrast to the central factors, the peripheral factors of the cardio-respiratory system are: Less easily improved More easily maintained More easily overtrained Less easily detrained

43. Improvement of Central Factors • Strategies include one or more of the following: • Increase the frequency of aerobic CV training sessions per week (minimum = 3) (5-7 optimal for weight loss) • Increase the intensity of aerobic CV training sessions (minimum = ‘moderate’) • Increase the duration/time of aerobic CV training sessions (minimum = 20 minutes)

44. Improvement of Peripheral Factors • Strategies include one or more of the following: • Increase the frequency of anaerobic CV training sessions per week ensuring at least 24 hours rest in between sessions (minimum = 1) • Increase the intensity of the effort intervals (minimum = ‘very hard’) • Increase the duration/time of the effort intervals (minimum = 5 seconds) • Increase the number of effort intervals (minimum = 2) • Decrease the duration/time of recovery intervals

45. Maintenance of Central Factors • To maintain aerobic CV fitness: • The frequency of aerobic CV training sessions must be at least one per week (1-3 recommended) • The intensity of each aerobic CV training session must be at least ‘moderate’ • The duration/time of each aerobic CV training session must be at least 20 minutes • Note: Anaerobic training specific to the peripheral factors of the CV system will serve to maintain its central factors

46. Maintenance of Peripheral Factors • To maintain anaerobic CV fitness: • The frequency of anaerobic CV training sessions must be at least one per week • The intensity of each effort interval must be at least ‘very hard’ • The duration/time of each effort interval must be at least 5 seconds • The number of effort intervals must be at least 2 

47. Overtraining Central & Peripheral Factors • CV overtraining is a condition indicated by a plateau or drop in performance over a period of several days and caused by too little recovery time in between CV training sessions • Signs can be detected practically via one of two methods: • Tracking Resting Heart Rate • Tracking Training Heart Rate ” 

48. Detecting CV Overtraining Via Resting HR • Have the client take his/her heart rate every morning upon waking and enter the value in an ongoing “Resting Heart Rate Log” • If Resting HR become elevated over a period of several days, then it is likely that he/she is overtraining 

49. Detecting CV Overtraining Via Training HR • Prior to a training phase, determine the client’s untrained heart rate on a specific piece of CV equipment, at a fixed aerobic pace and intensity and record this for future reference • Periodically, determine the client’s training heart rate on the same piece of CV equipment, at the same pace and intensity and contrast this value to the untrained value as well as any previously gathered values • If the latest training HR become elevated by 10% or more above past values, then it is likely that the client is overtraining

50. Detraining of Central Factors • Aerobic CV training status will become jeopardized if one or more of the following situations occurs: • The frequency of aerobic CV training sessions is less than one per week • The intensity of each aerobic CV training effort is less than ‘moderate • The duration of each aerobic CV training session is less than 20 minutes • Note: Central factors appear to detrain more quickly than peripheral factors