Using the Karvonen method, estimate the target heart rate for Claire, a 25-year-old female (5 foot 2 inches, 117 pounds) with a resting heart rate of 50 bpm who wants to be exercising at 85% of her maximal heart rate.
170 bpm
- [(HRmax - HRrest) x desired intensity] + HRrest
- 208 - (0.7 x age) = 191 = HRmax
- [(191-50) x 85%} + 50
- [141 x 85%] + 50
- 120 + 50 = 170 bpm
What are the five components of fitness?
- Cardiorespiratory fitness
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition
What are some of the methods used to assign exercise intensity?
- VO2 max
- Maximal HR
- Heart rate reserve
- Metabolic equivalent
- RPE
- Talk test
Using the Tanaka formula, calculate the maximal heart rate for Steven, a 40-year-old male who is 6 feet tall and weighs 195 pounds, and a resting heart rate of 75 bpm.
180 bpm
- 208 - (0.7 x age)
- 208 - (0.7 x 40)
- 208 - 28 = 180
What is Tabata training?
20 seconds of maximal exercise, 10 seconds of rest for 4 minutes.
Tabata training is a maximum of 4 minutes per mode. Tabata is rarely taught in fitness facilities the correct way because of the short duration and maximal demands.
NASM recommends trainers use what scale for the rate of perceived exertion - borg or 1 - 10?
1 to 10 scale.
1 - 10 scale is easier to understand than the borg scale.
What is zone 1 training?
Training that is below VT1.
Zone 1 training is light to moderate activity where a client is starting to sweat but can easily hold a conversation.
Describe a typical stage 2 interval session.
- Warm-up - low-level zone 1 for 5 minutes
- Conditioning
- 1 minute at zone 2
- 3 minutes at zone 1
- Repeat for desired amount of time
- Cool-down - low-level zone 1 for 5 minutes
Most clients (except athletes) only need what stages of cardiorespiratory training to achieve their goals?
Stage 1 and 2
Define
Type
The mode of physical activity
It is recommended that individuals get ____ minutes of moderate-intensity physical activity weekly to help reduce their risk of chronic conditions.
150 minutes
To see health benefits such as weight loss, 300 minutes is recommended.
What are the benefits of a warm-up?
- Increased heart and respiratory rate
- Increased tissue temperature
- Increased psychological prep for bouts of exercise
What muscles should be stretched in a warmup?
Areas that are deemed overactive in the assessments.
What are some cues for clients who exhibit rounded shoulders or a forward head posture during cardio?
- Retract scapula
- Use equipment without holding on
- Move TV to keep head in a neutral position, if available.
When is a client ready to progress from stage 1 to stage 2 cardiorespiratory training?
When they can maintain zone 1 exercise for at least 30 minutes at a time, 3 or more times a week.
Describe a typical stage 1 cardiorespiratory training session.
- Warmup - low level of zone 1 for 5 minutes
- Conditioning - maximal level of zone 1 for 30 minutes
- Cooldown - low level of zone 1 for 5 minutes
Describe a typical stage 2 steady-state cardiorespiratory training session.
- Warmup - low level of zone 1 for 5 minutes
- Conditioning - zone 2 for 30 minutes
- Cooldown - low level of zone 1 for 5 minutes
What are the three parts of a cardiorespiratory training program?
- Warm-up
- Conditioning phase
- Cool-down
Describe a typical stage 3 interval session.
- Warm-up - low-level zone 1 for 5 minutes
- Conditioning
- 1 minute at zone 2 moderate (increase intensity every 60 seconds until at zone 3)
- 1 minute at the middle level of zone 2
- 1 minute at zone 3
- Repeat steps 2 and 3 for desired time
- Cool-down - low-level zone 1 for 5 minutes
What are some common postural deviations that can occur during cardiorespiratory training?
- Forward head and rounded shoulders
- Anterior pelvic tilt
- Adducted and internally rotated knees
- Pronated feet
How long should a warm-up last?
5 - 10 minutes
What muscles should be stretched during a cooldown?
Overactive muscles and muscles used during the workout that day.
What are the benefits of a cool-down?
- Reduce heart and breathing rate
- Gradually cool body temperature
- Return muscles to optimal resting lengths
- Prevent pooling of blood in extremities
- Restore systems close to baseline
The Borg scale for the rate of perceived excursion is from ____ - ____.
6 - 20
6 refers to resting heart rate, or about 60 bpm. 20 refers to maximal heart rate, or about 200 bpm.
What are some benefits of cardiorespiratory exercise?
- Stronger and more efficient heart
- Reduced risk of heart disease
- Lower heart rate, blood pressure, and cholesterol levels
- improved stress tolerance and ability to relax
- Increased lean body mass and metabolic rate
Define
Frequency
The number of training sessions in a given timeframe
Define
Intensity
The level of demand placed on the body by a given activity
What is high-intensity interval training (HIIT)?
An exercise training method defined by intervals of near-maximal activity followed by a relatively short rest period.
In order for interval training to qualify as HIIT it needs to have a period of max intensity followed by rest and repeated. Working at submaximal levels is not HIIT.
Using the Tanaka formula, calculate the target heart rate for exercising at 65% of maximal heart rate for Bethany, a 33-year-old female who is 5 feet tall and weighs 132 pounds, and has a resting HR of 80bpm.
120 bpm
- 208 - (0.7 x age)
- 208 - (0.7 x 33)
- 208 - 23.1 = 184.9 (round up to 185)
- 185 x 65% = 120.25 (round down to 120)
What are some examples of warm-up activities?
- SMR
- Static stretching
- Dynamic stretching
- Cardiorespiratory exercise
What is zone 2?
Training that is VT1 to the midpoint.
Zone 2 training is a moderate-intensity activity where a client is sweating and it is harder to hold a continual conversation.
How do you calculate someone’s heart rate reserve using the Karvonen method?
[(HRmax - HRrest) x desired intensity] + HRrest
What are some cues or considerations for clients who exhibit adducted knees or pronated feet during cardio?
- Emphasize SMR for calves, adductors, and hip flexors
What is zone 3?
Midpoint to VT2.
Zone 3 is vigorous activity when the client is profusely sweating and talk is limited to short phrases of 2-3 words.
1 MET = ______ mL O2 x kg of body weight.
3.5
What is zone 4?
Training above VT2.
Zone 4 is maximal effort activity
What is the recommended frequency of moderate-intensity cardiorespiratory training?
At least 5 days per week
150 minutes per week
Stage 5 cardiorespiratory training consists of what?
Sports-specific drills.
What are some cues or considerations for clients who exhibit an anterior pelvic tilt during cardio?
- Use other equipment other than the stationary bike or stepper machine
- Keep speed at a controlled pace
Who is stage 2 cardiorespiratory training ideal for?
- Fitness enthuasists
- Athletes
- Those with cardiorespiratory training goals
- Those with weightloss goals
What are the two most common ways to estimate maximal heart rate?
- 220 - age
- Tanaka formula: 208 - (0.7 x age)
NASM recommends using the Tanaka formula as the results are more accurate. However, it is important to remember this is an estimation.
What is the focus of stage 2 cardiorespiratory training?
Increase workload to help clients at higher intensities
Define
Talk test
An aerobic test that measures the participant’s ability to talk or hold a conversation during an activity at various intensity levels.
Define
Time
The duration an individual is engaged in physical activity
What is the purpose of stage 1 cardiorespiratory exercise?
Improve cardiorespiratory fitness levels in healthy sedentary individuals.
What is the recommended frequency of vigorous-intensity cardiorespiratory training?
At least 3 days per week
75 minutes per week
Define
Cardiorespiratory fitness
The ability of the circulatory and respiratory systems to provide the body with oxygen during activity.
Stage 4 cardiorespiratory training will use what zones?
All zones with minimal time in zone 4.