Cardiorespiratory Fitness Training Techniques

1. Chapter 8 Cardiorespiratory Fitness Training

2. Purpose • To provide the fitness professional with fundamental concepts regarding cardiorespiratory training • To allow the fitness professional to select and administer the appropriate cardiorespiratory protocol for all clients

3. Objectives • After this presentation, the participant will be able to: • Define and describe the components associated with cardiorespiratory training. • Describe how various physiological systems respond and adapt to cardiorespiratory training. • Describe the health-related benefits associated with cardiorespiratory fitness. • Describe current guidelines and recommendations for prescribing safe and effective cardiorespiratory exercise to apparently healthy individuals. • Perform and instruct appropriate cardiorespiratory techniques.

4. Cardiorespiratory Fitness • Cardiorespiratory Fitness • Reflects the ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity • Cardiorespiratory fitness is vitally important to health and wellness as well as to the ability to engage in normal activities of daily living

5. Scientific Rationale • Integrated cardiorespiratory training is a way of planning training programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system. • Benefits are numerous, health benefits can be gained from moderate intensity exercise. • Lack of cardiorespiratory fitness is associated with mortality.

6. Cardiorespiratory Fitness Training • Each exercise training session should include the following phases: • Warm-up phase • Conditioning phase • Cool-down phase

7. Warm-Up • Prepares the body for physical activity • General • Movements that do not necessarily have any movement specific to the actual activity to be performed • Specific • Movements that more closely mimic those of the actual activity

8. Warm-Up • Benefits • Increases heart and respiratory rate • Increases tissue temperature • Prepares client psychologically for exercise

9. Warm-Up: Practical Application • Cardiorespiratory portion of a warm-up should last 5–10 minutes at a low-to-moderate intensity.

10. Warm-Up: Stabilization Level

11. Warm-Up: Strength Level

12. Warm-Up: Power Level

14. Conditioning Phase Why do people perform cardio exercise? • Cardiorespiratory fitness is engaged in for a variety of purposes and improves many aspects of health; some benefits include: • Stronger and more efficient heart • Improved ability to pump blood (enhanced cardiac output) • Reduced risk of heart disease • Lower resting heart rate • Lower heart rate at any given level of work

15. Cool-Down • Provides the body with a smooth transition from exercise back to a steady state of rest. • Benefits • Possible improved flexibility • Removal of waste by-products via the blood • Minimize muscle soreness • Allow cardiorespiratory system to respond to lower demand • Avoid dizziness or possible fainting • Provide an emotional balance after exercise stress

16. Cool-Down: Practical Application • For an individual performing cardiorespiratory exercise for an extended period of time: • Decrease the intensity of the exercise and work at this lowered intensity for 5–10 minutes. • Flexibility is also an important component in the cool-down for relaxation purposes and to restore muscles back to original resting lengths. • Corrective stretching (self-myofascial release and static stretching)

17. Workout – Cardio Phase • Most people who perform cardiorespiratory exercise are looking for improvements in their health or fitness levels. • Cardiorespiratory activities or exercise have a profound effect on the overall physical and mental health of a participant.

18. Workout – Cardio Phase • Benefits of Cardiorespiratory Activities or Exercise • Decreases • Daily fatigue • Anxiety • Depression • Coronary artery disease (CAD) • Hypertension • Non–insulin-dependent diabetes mellitus • Cancer • Osteoporosis • Obesity

19. General Guidelines – Cardio Phase

20. General Guidelines – Cardio Phase • Any form of training must have certain guidelines to allow for the development of a proper program - Considerations • FITTE factors • Frequency • Intensity • Time • Type • Enjoyment

21. General Guidelines – Cardio Phase • Frequency • The number of training sessions or activity sessions for a given time frame ie: 3X per week • Intensity • The level of demand the activity places on the body • Ie: 60 – 75 % of Max HR (Zones 1)

22. General Guidelines • Time • The length of time engaged in the activity ie: 30 minutes • Type • The mode or activity used – running, swimming, stepper, aerobics, cross training • Virtually any activity • Enjoyment • The amount of pleasure derived from the activity

23. Methods for Prescribing Intensity • There are several methods for prescribing intensity which include: • Peak VO2 Method • VO2 Reserve Method • Peak Metabolic Equivalent (MET) Method • Peak Maximal Heart Rate (MHR) Method • HR Reserve (HRR) Method • Ratings of Perceived Exertion Method • Talk Test Method

24. Methods for Prescribing Exercise Intensity

25. The Borg Scale - RPE

26. General Guidelines

27. Training Modalities – OPT Model – Stage Training • Stage Training • Three-stage programming system • Uses different heart rate training zones • Stages mimic the three stages of training seen in the OPT™ model.

28. Stage Training • Stage I • Zone 1 - Target HR of 65–75% HRmax or 12–13 of RPE • Duration: 30 - 60 minutes • Should be able to hold a conversation during exercise

29. Stage II • For the intermediate client who has built a good cardiorespiratory base and will use heart rate zones one and two (65–85%) • Focus is on increasing the workload (speed, incline, level) in a way that will help the client alter heart rate in and out of each zone. • Helps increase the cardiorespiratory capacity needed for the workout styles in the strength level of the OPT™ model • Important to alternate days of the week with stage I training; this means alternating sessions every workout.

30. Stage II • Stage II is the introduction to interval training. • Start by warming up in zone one (65–75%) for 5–10 minutes. • Move into a 1-minute interval in zone two (76–85%). Gradually increase the workload to raise the heart rate up to the zone two within that minute. Once the heart rate reaches 76–85% of maximum heart rate, maintain it for the rest of that minute. • After the 1-minute interval, return to zone one • Repeat this if the client has time and can recover back into the zone one range for 3 minutes. • The most important part of the interval is to recover back to zone one in between the intervals.

31. Stage 2 Training

32. Stage III • For the advanced client who has built a very good cardiorespiratory base and will use heart rate zones one, two, and three • Focus is on further increasing the workload (speed, incline, level) in a way that will help the client alter heart rate in and out of all three zones. • Increases the capacity of the energy systems needed at the power level of the OPT™ model

33. Stage III • Warm up in zone one for 5 to 10 minutes. • Then, increase the workload every 60 seconds until reaching zone three (86–95%). This will require a slow climb through zone two for at least 2 minutes. • After pushing for another minute in zone three, decrease the workload to zone two for 1 minute. • If the heart rate does drop to a normal rate, overload the body again and go to zone three for 1 minute. • After this minute, go back to zone one for 5–10 minutes before starting over. • Repeat.

34. Stage 3 Training

35. The Importance of Stage Training • Simply increasing the intensity for the same type of training will not produce consistent increases in fitness levels and weight control, as the body will soon adapt. • By increasing a client’s intensity through the three heart rate zones seen in stage III training, the client can take greater advantage of EPOC and help ensure greater results. • EPOC - Excess postexercise oxygen consumption – amount of O2 consumed, calories burned after exercise

36. Keep in Mind – Zone 3 Training There is a point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic production. • Breathing faster with less O2 being used This is known as Ventilatory Threshold.

37. Circuit Training – Alternate to traditional cardio training • Performing resistance training exercises one after the other, with minimal rest • Allows for comparable fitness results without spending extended time to achieve them Same amount of work as cardio workout in less time!

38. Circuit Training • Sample Programs - in OPT Model Phases

39. Single leg Scaption, Bicep Curls, Rows, Tri Ext.

40. Circuit Training • Is just as beneficial as traditional forms of cardiorespiratory exercise for improving or contributing to improve fitness levels • Produces greater levels of postexercise energy expenditure (or EPOC) and strength • Produces near-identical caloric expenditure for the same given time span, when compared with walking at a fast pace or running

41. Circuit Training – Stabilization Phase • Can also incorporate traditional cardiorespiratory exercise into the routine • Sample Programs • Beginner client (stabilization Level) • 5–10 minutes Flexibility (self-myofascial release and static stretching) • 5–10 minutes Stage I cardiorespiratory training • 15–20 minutes Circuit weight training • 5–10 minutes Stage I cardiorespiratory training • 5–10 minutes Flexibility (self-myofascial release and static stretching)

42. Circuit Training – Strength Phase • Intermediate Client (Strength Level) • 5–10 minutes Warm-up: flexibility (self- myofascial release and active- isolated stretching) • 5–10 minutes Stage II cardiorespiratory training • 15–20 minutes Circuit weight training • 5–10 minutes Stage II cardiorespiratory training • 5–10 minutes Cool-down: flexibility (self- myofascial release and static stretching)

43. Circuit Training – Power Phase • Advanced Client (Power Level) • 5–10 minutes Flexibility (self-myofascial release and dynamic stretching) • 5–10 minutes Stage III cardiorespiratory training • 15–20 minutes Circuit weight training • 5–10 minutes Stage II cardiorespiratory training • 5–10 minutes Flexibility (self-myofascial release and static stretching)

44. Summary • Different cardiorespiratory training programs place different demands on the bioenergetic continuum and ultimately affect a client’s adaptations and goals. • Stage training is a three-stage programming system that uses different heart rate training zones. • Circuit training programs consist of a series of resistance training exercises performed one after the other with minimal rest, providing comparable fitness results in a shorter time. • Because movement is involved, it is vital to monitor kinetic chain checkpoints (posture) with clients who are performing cardiorespiratory activity.