USER
in 5th graede hemmingway, wahts the most imporatnt stuff here bascially
Commonly manipulated acute training variables for cardiorespiratory training are as follows:
• Frequency
• Intensity
• Time/duration
• Type
• Resistance
• Rest
• Recovery
With any programming periodization, only one to two variables are manipulated at a time to
allow for adaptation. This also allows a trainer to determine which variables are the most
effective at eliciting a desired training response for each client.
FREQUENCY
For aerobic endurance performance, three to six training sessions per week is typical. The
“ideal” training frequency depends on the intensity and duration of each training bout, the
training goal(s), the training status of the client, and the specific sport season for athletes.
For cardiovascular health, the American Heart Association recommends the following:
Table 11.2 Cardiovascular Frequency Recommendations
RECOMMENDATIONS
FOR ADULTS
RECOMMENDATIONS
FOR YOUTH
Fat loss or
endurance
goal
150 minutes or 2.5 hours
per week or more of
moderate-intensity aerobic
activity
3–5 years
Should be physically
active with opportunities
to move throughout the
day
Strength or
hypertrophy
goal
75 minutes per week of
vigorous aerobic activity
6–17
years
60 minutes per day of
moderate to vigorousintensity physical activity
General
fitness goal
Any combination of
moderate to vigorousintensity aerobic activity
At least 3 days per week
of vigorous intensity
activity
ISSA | Certified Personal Trainer | 374
Volume
Volume is easily manipulated during each session by increasing the amount of work completed,
specifically the amount of time spent performing cardiovascular activity. Increasing frequency
or duration or both increases volume.
• Cardiovascular intensity can be measured using several different methods:
• VO2 Max: the maximum rate of oxygen consumption measured during exercise
• Target heart rate (THR): the goal heart rate to reach a specific level of physical
exertion for cardiovascular fitness improvement
• Rate of perceived exertion (RPE): measured by the Borg rating scale (6–20) or the
modified exertion scale (0–10), a quantitative and subjective measure of exertion
during physical activity
• Talk test: the use of the ability to speak during exercise as a gauge of the relative
intensity
• Metabolic equivalent (MET): the measure of the ratio of a person’s expended
energy to their mass while performing physical activity
Table 11.3 Rating of Perceived Exertion: Borg and Modified Borg Scales
BORG
RPE
MODIFIED
RPE
BREATHING,
TALK TEST
THR
(PERCENT
OF MAX HR)
EXERCISE
TYPE
6
0
No exertion
50–60 percent Warm-up
7
Very light breathing.
Can sing “Happy
Birthday” easily.
8
1
9
10
2 Deeper breathing but
comfortable. Able to
hold a conversation.
11 60–70 percent Recovery
12
3
13 Able to talk but difficult
to hold a conversation 70–80 percent Aerobic
14 4
TARGET HEART RATE
(THR):
The estimated beats per
minute that need to be
reached to achieve a
specific exercise intensity.
RATES OF PERCEIVED
EXERTION (RPE):
A subjective sliding scale of
a client’s perception of their
exercise intensity.
TALK TEST:
The ability to speak during
exercise as a gauge of the
relative intensity.
METABOLIC
EQUIVALENT (MET):
The measure of the ratio
of a person’s expended
energy to their mass while
performing physical activity.
ISSA | Certified Personal Trainer | 375
CHAPTER 11 | Concepts of Cardiovascular Exercise
BORG
RPE
MODIFIED
RPE
BREATHING,
TALK TEST
THR
(PERCENT
OF MAX HR)
EXERCISE
TYPE
15 5 Starting to breathe
hard and getting
uncomfortable to carry
a conversation
80–90 percent Anaerobic
16 6
17 7 Deep and forceful
breathing.
Uncomfortable and
unable to talk. 90–100 percent High intensity,
VO2 max
18 8
19 9 Extremely hard
20 10 Maximum exertion
INTENSITY
Cardiorespiratory training intensity can be measured using the Borg RPE or modified RPE
scales, METs, the talk test, THR, or a personal heart rate monitor. Some of the acute variables
that can be manipulated to affect intensity are the following:
• Rest: decrease rest time to increase intensity
• Resistance: increase resistance to increase intensity
• Speed: increase speed to increase intensity
There are six standardized types of cardiovascular training. Each is a slight modification of
the acute variables as well:
1. Low intensity, long duration or low-intensity steady state (LISS): cardiorespiratory
exercise between 60 and 75 percent of maximum heart rate that remains within
the aerobic threshold
2. Moderate intensity, medium duration: 70 to 85 percent of maximum heart rate
effort that aims to remain aerobic. For untrained clients, the percent of maximum
heart rate may be lower.
MAXIMUM HEART
RATE:
The estimated maximum
number of times the heart
should beat per minute
during exercise. Calculated
by subtracting a person’s
age from 220.
Table 11.3 Rating of Perceived Exertion: Borg and Modified Borg Scales
(CONT)
ISSA | Certified Personal Trainer | 376
3. High intensity, short duration or high-intensity interval training (HIIT): 80 percent
of maximum effort or greater during work periods, with lower-intensity rest periods
that are long enough to allow the heart rate to recover
4. Aerobic intervals: sub-maximum effort during work periods to remain within the
aerobic threshold
5. Anaerobic intervals (Tabata): maximum effort during 20-second work periods with
short 10-second complete rest for eight rounds or four minutes total. RPE 10 effort.
Fartlek (“speed play” in Swedish) is an outdoor running style that uses landmarks and terrain
to increase or decrease running speed. Fartlek training is a way to modify several variables
at once. There are two common types of Fartlek workouts: time-based and random.
Time-based intervals include the following:
• Fixed time: exercise for a set period for each interval
• Varying time: each interval will be a different length of time
• Varying pace: each interval will have a different speed
Random intervals are completely dependent on the runner. For example, a client may
mark intervals using trees or signs—run from this tree to that tree, recover as necessary,
and then repeat. Intervals may be based on terrain—walk up hills and run down them. Or
a client may change pace whenever a new song comes on the radio. Distance can also
be used to mark intervals.
The intensity of a physical activity can be classified based on oxygen requirements. The
amount of oxygen the body uses is directly proportional to the energy used during the
activity (in the form of adenosine triphosphate [ATP]). METs are used to estimate the
energy expenditure for many common physical activities. At rest, the body uses about 3.5
milliliters (mL) of oxygen per kilogram (kg) of body weight per minute. The resting level
of oxygen consumption is referred to as 1.0 MET. An 8.0 MET level would equal eight
times the amount of oxygen used at rest. Using METs as a reference with clients, grading
intensity by multiples of resting levels can assist clients in understanding their intensity.
Many modern cardiovascular machines use METs, and METs can be converted to other
work measurements such as kilocalories per minute or watts.
Although the MET method can be used for prescribing exercise intensity, it has two limitations.
First, environmental factors—heat, humidity, cold, wind, altitude, pollution, differences in terrain,
and so forth—can change the way the cardiovascular system responds to a given MET level.
FARTLEK:
A training system for
distance runners that
continually varies terrain
and pace to enhance
conditioning and eliminate
boredom.
ISSA | Certified Personal Trainer | 377
CHAPTER 11 | Concepts of Cardiovascular Exercise
As a result, the cardiovascular system may be working harder at the “same” MET level. If a
task gets harder because of, say, heat or altitude, the body requires more oxygen, burning more
kilocalories; therefore, the task would not be at the same MET level. For example, brisk walking
(3.5–4 miles per hour [mph]) equals 5 METs, but in a hot environment, it may require more
work or a higher MET level to accomplish the same task. In another scenario, brisk walking at
3.5 mph while wearing a weighted vest would require more oxygen, increasing the MET level.
The more oxygen the body uses during physical activity, the more Calories it will burn. METs are
used to estimate the energy expenditure for many common physical activities.
Second, as fitness improves, a client needs to exercise at higher MET levels to continue to
advance fitness per the principle of progressive overload. For these reasons, THR and RPE
are more commonly used to indicate exercise intensity than the MET because of ease of use.
Using the same example of brisk walking (3.5–4 mph) equaling 5 METs, as fitness levels
increase, THR and RPE may decrease.
A fitness professional can use the following equation to determine the Calories expended for
a client’s favorite activity:
METS × 3.5 × Bodyweight (KG) / 200 = Calories per Minute
TEST TIP!
The acronym for the most common cardiorespiratory training variables is FITT.
F: Frequency
I: Intensity
T: Time
T: Typ
ASSISTANT
Here are the key points from the text about cardiorespiratory training, explained simply:
### Important Points About Cardio Training:
1. **Training Variables**: When planning workouts, trainers can change a few key things:
- **Frequency**: How often you exercise.
- **Intensity**: How hard you work during exercise.
- **Time**: How long you exercise.
- **Type**: The kind of exercise you do.
- **Resistance**: The weight used during workouts.
- **Rest**: Time taken to recover between exercises.
- **Recovery**: How much time you take to rest between training periods.
2. **Training Frequency**:
- For adults, it's good to exercise at least **150 minutes** (about **2.5 hours**) of moderate activities each week or **75 minutes** of vigorous activities.
- Kids (ages **6-17**) should aim for **60 minutes** of activity every day.
3. **Intensity Measurement**: You can check how hard you are working by using different methods:
- **Target Heart Rate (THR)**: Your goal heart rate for improving fitness.
- **Rate of Perceived Exertion (RPE)**: A scale where you rate how hard you feel you’re working (like from 0 to 10).
- **Talk Test**: If you can talk easily, you’re probably not working too hard.
- **METs**: A way to measure how much energy you’re using during activities.
4. **Types of Workouts**:
- **Low Intensity**: Easy exercises that last a long time (like walking).
- **Moderate Intensity**: More effort, still easy, but a bit faster.
- **High Intensity**: Very hard exercises, but for a shorter time (like sprinting).
5. **Fartlek Training**: This is a fun way to improve running by changing speed and surface (like running fast from one tree to another).
6. **Adaptation**: When training, only change one or two variables at a time. This helps your body get used to a new level of effort.
7. **Oxygen Use and METs**:
- At rest, the body uses **3.5 mL of oxygen per kg** of body weight each minute (1 MET).
- If you work harder, you use more oxygen, which means more METs. For example, brisk walking can be about **5 METs**.
8. **Calorie Calculation**: To find out how many calories are burned during an activity, use this formula:
\[ \text{Calories per minute} = \left( \text{METs} \times 3.5 \times \text{Bodyweight (kg)} \right) / 200 \]
### Summary:
To get better at cardio, know how often, how hard, how long, and what type of exercise you’re doing. Use ways to measure your effort and change things as you train to keep improving!