Cardiorespiratory Fitness The ability of the circulatory and respiratory systems to supplyoxygen rich blood to skeletal muscles during sustained physical activity. CardiorespiratoryTraining Any physical activity that involves and places stress on the cardiorespiratory system.Integrated Cardiorespiratory Training Cardiorespiratory training programs thatsystematically progress clients through various stages to achieve optimal levels of physiologic,physical, and performance adaptations by placing stress on the cardiorespiratory system.NOTE: One of the most common errors made by personal trainers in understand thenecessary Rate of Progression in context of a client's cardiorespiratory training An individualsCardiorespiratory system is one of the strongest predictor of morbidity and mortality-Conversely, an improvement in Cardiorespiratory fitnes is related to a reduction in prematuredeath from all causes Each Exercise session should include the following phases: 1. Warm-upPhase 2. Conditioning Phase 3. Cool-down Phase General Warm-Up 1. Consists ofmovements that do not necessarily have any movement specificity to the actual activity to beperformed. 2. Low-intensity exercise consisting of movements that do not necessarily relate tothe more intense exercise that is to follow. Specific Warm-Up Low-intensity exerciseconsisting of movements that mimic those that will be included in the more intense exercisethat is to follow. (Example: Body qeight squat or push-ups before weight training) NASMrecommends that the Cardiorespiratory portion of a warm-up period last 5 - 10 minutes andconsists of Whole body, Dynamic cardiovascular or muscular movements (Well-below theanticipated training intensity threshold for conditioning) New clients who live a sedentarylifestyle may require 1/2 their entire workout time dedicated to warming up, at least initially

NASM recommends forindividuals who possess MSK imbalances to first perform SMR

Atrest only 15-20% of circulating blood reaches skeletal muscle, but during intense vigorousexercise it increases up to as much as 80 to 85% of cardiac output. During prolongedexercise, Plasma volume can decrease by as much as 10 to 20%. Cool-down period helpsgradually restore physiological responses to exercise close to baseline levels. Flexibilitytraining should be included in the Cool-down phase

NOTE: When used in warm-up,static stretching should only be used on areas that the assessments have determined tight oroveractive- Each stretch should be held for 20-30 seconds. Trainers must know how to use the

FITTE Frequency The number of training sessions in a giventime frame- for improved fitness levels frequency is 3 to 5 days per week at higher intensity.Intensity The level of demand that a given activity places on the body. Time The length oftime an individual is engaged in a given activity. -Adults should accumulate 2 hrs and 30 minsof moderate intensity aerobic activity or 1 hr 15 mins of intense aerobic activity. Type Thetype or mode of physical activity that an individual is engaged in. - For exercise to beconsidered aerobic it must be rhythmic in nature, use large muscle groups, and be continuousin nature. Enjoyment The amount of pleasure derived from performing a physical activity.

Oxygen Uptake Reserve (VO2R) The difference between resting and maximal or peakoxygen consumption. NOTE: Moderate exercise typically represents an intensity range of less

than 60% VO2R

Methods for Prescribing Exercise Intensity 1. Peak VO2 Method - VO2max is themaximal amount of oxygen that an individual can use during intense exercise.(This method isconsidered the gold standard, however- it is impractical for personal trainers because itrequires sophisticated equipment. 2. VO2 Reserve Method (VO2R) - Preferred method bythe American College of Sports Medicine. The Formula: = VO2R = [(VO2max - VO2rest) Xintensity desired] + VO2rest 3. Peak Maximal Heart Rate (MHR) Method The mostcommon formula = 220-Age. Never use this method to design a cardiorespiratory fitnessprogram. Estimating heart rates from mathematical formulas can produce results 10 to 12BPM off the actual maximal heart rate 4. HR Reserve(HRR) Method AKA Karvonenmethod - Establishing training intensity based on difference between predicted maximalheart rate and resting heart rate. Most common and universally accepted method ofestablishing exercise training intensity. The Formula: = THR = [(HRmax HRrest) x desiredintensity] + HR rest NOTE: VO2rest = One MET- This means, one MET = 3.5 ML O2 per KGper Min, or equivalent of average resting metabolic rate for adults. NOTE: METS and physicalactivity act linearly - running that requires 7 METS means the individual is exerting 7X theResting energy rate (METS are measured by the Peak Metabolic Equivalent (MET) method)THR = Target Heart Rate Ventilatory Threshold The point during graded exercise inwhich ventilation increases disproportionately to oxygen uptake, signifying a switch frompredominately aerobic energy production to anaerobic energy production.

Perceived exertion method A client's subjective rating on how they perceive their exertionlevels during and before physical exercise- Measured using the BORG scale.

Cardiorespiratory training (Stages 1, 2, and 3.) Stage 1- Designed to help improvecardiorespiratory fitness levels in apparently healthy sedentary clients using THR of 65 to 75%of HRmax or approximately 12-13 on the rating of perceived exertion (Scale zone). In stage 1

clients should gradually work up to 30 - 60 minutes of continuous exercise in zone 1. Stage 2- Designed for clients with low to moderate cardiorespiratory fitness levels whoa re ready tobegin training at higher intensity levels. Focus on increasing workload(speed, incline, level) ina way that will help clients alter heart rate in and out of zone 1 and 2. Stage 2 helps increasecardiorespiratory capacity needed for workout styles in strength level of OPT model. Intervaltraining, intensities varies throughout workout. 1. Start by warming up in zone one for 5 to 10minutes. 2. Move into 1-minute interval in zone two. Gradually increase workload to raise heartrate up to zone two within that minute. Once heart rate reaches zone 2 of maximal heart rate,maintain it for rest of that minute. (It may take 45 seconds to reach that HR which means theclient will only be at the top end for 15 seconds before reducing work load. 3. After 1 minuteinterval return to zone one for 3 mins. 4. Repeat this, most important part of interval is torecover back to zone one between intervals. Stage 2 it is important to alternate days of theweek with stage 1 training. Alternating sessions every workout. Stage 3- For advanced clientwho has moderately high cardiorespiratory fitness level base and will use heart rate zones one,two, and three. The major focus of this stage is increasing workload of (Speed, incline, level)1. Warm up in zone one for up to 10 minutes. 2. Increase workload every 60 seconds untilreaching zone three. Require slow climb through zone two for at least two minutes. 3. Afterpushing for another minute in zone three, decrease workload. One minute break is important tohelp gauge improvement. 4. Drop clients workload down to the level he or she was justworking in, before starting zone 3 interval. 5. As improvements are made during several weeksof training, heart rate will drop more quickly. Faster HR drops, stronger heart is getting. 6. Ifclient is not able to drop appropriate heart rate during 1-minute break, assume he or she istired and about to overtrain. Solution is stay in zone one or two for rest of workout. 7. If heartrate does drop to a normal rate, then overload the body again and go to next zone, zone three,for 1 minute. 8. After this minute go back to zone one for 5-10 minutes and repeat if desired.NOTE: it is vital to rotate all three stages, low stage(stage 1), medium(stage II), and high-intensity(stage III) to help minimize risk of overtraining. Overtraining Excessive frequency,volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper restand recovery). Circuit Training System This consists of a series of exercises that anindividual performs one after another with minimal rest.