ACE Personal Trainer Manual 5th Edition

Chapter 11: Cardiorespiratory Training: Programming and ProgressionLesson 11.3

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• After completing this session, you will be able to: Identify various modes of cardiorespiratory exercise Describe the four phases of the ACE IFT Model for

cardiorespiratory training Discuss special considerations for cardiorespiratory

training for youth and older adults

LEARNING OBJECTIVES

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• Cardiorespiratory exercise:Any type of activity that involves a large amount of muscleCan be performed in a rhythmic fashionSustained for more than a few minutesSustained moderate-intensity exercise (i.e., more than 10–

15 minutes) is the key to cardiorespiratory exercise training.

MODES OR TYPES OF CARDIORESPIRATORY EXERCISE

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PHYSICAL ACTIVITIES

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EQUIPMENT-BASED CARDIOVASCULAR EXERCISE

• Treadmills• Cycle ergometers• Elliptical machines• Rowing machines• Arm ergometers• A variety of other devices• Calorie counts on exercise machines are

estimates and will never be 100% accurate. Therefore, it is best to use them as

rough benchmarks from workout to workout.

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GROUP EXERCISE

• Common to all group exercise activities is the use of music to drive the tempo of exercise and to make the exercise more enjoyable.

• The intensity and type can vary enormously: Very strenuous – such as group indoor cycling or

boot camp Low intensity – such as for older adults or

beginners Mixed-level – progressions and regressions for all

levels Specific populations – such as pre-natal, those with

cancer, or other specialty groups• Personal trainers working with small groups

should consider the effect of music on the exercise intensity:

Exercisers will tend to follow the tempo or percussive beat of music

If fast-tempo music is used, the exercise intensity may be higher than intended

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CIRCUIT TRAINING

• Sequential exercises using different muscle groups• Focusing on one muscle group while a previously

used group is recovering• The overall metabolic rate remains high enough to

elicit cardiorespiratory training effects, while still focusing on muscular components.

• Significant cardiorespiratory training effects came with alternating muscular strength/endurance activities with classical aerobic training in rapid sequence.

• Methods: A single individual rotating through several stations Groups of people rotating in an organized manner

through exercise stations

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OUTDOOR EXERCISE

• A wide variety of outdoor exercises have emerged out of recreational activities, such as: Running Canoeing Climbing Hiking Cycling

• Activities that require walking or running are very likely to provide cardiorespiratory training.

• Other outdoor activities are variable in their cardiorespiratory training effects and depend entirely on how they are performed.

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SEASONAL EXERCISE

• Many activities are very seasonal in their application, such as: Cross-country skiing Snowshoeing Ice skating Stand-up paddle boarding

• Many seasonal activities are likely to have a large cardiorespiratory training effect.

• The enjoyment and enthusiasm related to participating in different activities during different seasons suggests the value of seasonal variation.

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WATER-BASED EXERCISE

• Reduces orthopedic loading due to buoyancy• Trains different muscle groups than those

used during ambulatory activities• Provides effective exercise:

SwimmingGroup classesWater polo, water volleyball, etc.

• Energy costs:Water walking/jogging – strongly related to

water depth; increases with speedSwimming – highly variable; depends on

velocity, stroke, skill, and technique

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MIND-BODY EXERCISE

• Pilates• Yoga• Tai chi• A variety of other forms • Most often performed for reasons

other than cardiorespiratory training• May provide intensities comparable

to that of walking

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LIFESTYLE EXERCISE

• Humans once got ample amounts of exercise by simply performing daily chores.

• Activities can be viewed in the context of the total exercise load, and be considered comparable to walking for exercise: Working in the yard Mowing the lawn

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ACE IFT MODEL: CARDIORESPIRATORY TRAINING PHASES

• Programming is based on the three-zone training model, using HR at VT1 and VT2 to develop individualized programs

• Training principles – implement by using various exercise intensity markers: Predicted values, such as %HRR or %MHR More accurately using measured HR, VT1, and VT2

• Clients are categorized based on their current health, fitness levels, and goals

• Not every client will start in phase 1 – some will already be participating regularly

• Only clients with specific performance goals will reach phase 4

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PHASE 1: AEROBIC-BASE TRAINING OVERVIEW

• Primary focus – help sedentary clients become regular exercisers by creating positive exercise experiences

• No fitness assessments are required prior to exercise in this phase

• Focus on steady-state exercise in zone 1 (below HR at VT1)

• Gauge by the client’s ability to talk (below talk test threshold) and/or RPE of 3–4

• Do not exceed a 10% increase in duration versus the week prior

• Progress to phase 2 when: The client can sustain steady-state cardiorespiratory

exercise for 20–30 minutes in zone 1 (RPE of 3–4) The client is comfortable with assessments

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PHASE 1: CARDIORESPIRATORY-TRAINING PROGRESSION

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PHASE 2: AEROBIC-EFFICIENCY TRAINING OVERVIEW

• Primary focus – increase duration and introduce intervals to improve aerobic efficiency, fitness, and health

• Administer the submaximal talk test to determine HR at VT1• No need to measure VT2 in phase 2 • Increase workload at VT1 (increase HR at VT1), then

introduce low zone 2 intervals just above VT1 (RPE of 5) to improve aerobic efficiency and add variety

• Progress low zone 2 intervals by increasing the work interval times and later decreasing the recovery interval time

• As the client progresses, introduce intervals in the upper end of zone 2 (RPE of 6)

• Many clients will stay in this phase for years• Progress to phase 3 if a client has event-specific goals, or is a

fitness enthusiast looking for increased challenges and fitness gains.

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PHASE 2: CARDIORESPIRATORY-TRAINING PROGRESSION

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PHASE 3: ANAEROBIC-ENDURANCE TRAINING OVERVIEW

• Primary focus – help clients with endurance performance goals and/or are performing 7+ hours of cardiorespiratory exercise per week

• Administer the VT2 threshold test to determine HR at VT2• The majority of cardiorespiratory training time is spent in zone 1 (70–

80%)• Interval and higher-intensity sessions are focused in zone 2 (>10%)

and zone 3 (10–20%)• Progressively increase training volume (<10% per week) until the total

weekly volume reaches a maximum of 3 times the anticipated duration of the target event

• Many clients will never train in phase 3, as non-competitive goals can be reached in phase 2.

• Only clients with very specific goals for increasing speed for short bursts at near-maximal efforts during competitions will progress to phase 4.

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PHASE 3: ANAEROBIC-ENDURANCE TRAINING

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PHASE 4: ANAEROBIC-POWER TRAINING OVERVIEW

• Primary focus–improve phosphagen energy pathways and buffer large accumulations of blood lactate: This improves speed for short bursts at near-maximal

efforts during endurance or athletic competitions.• A similar distribution to phase 3 training times:

Zone 1: 70–80% of training time Zone 2: <10% of training time Zone 3: 10–20% of training time Zone 3 training includes very intense anaerobic-

power intervals.• Clients generally only work in phase 4 during

specific training cycles prior to competition.

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SPECIAL CONSIDERATIONS FOR YOUTH

• In youth, there are two primary considerations: Preventing early overspecialization Protecting against orthopedic trauma from

training too much• Prior to the age of puberty, children should:

Engage in 60 minutes or more of lightly structured activity

Perform a variety of activities to allow for the development of motor skills and fitness

Perform intermittent activity rather than sustained activity

Keep the intensity low enough to be fairly comfortable

• Ultimately, the goals is to establish a long-term enjoyment of physical activity.

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SPECIAL CONSIDERATIONS FOR OLDER ADULTS

• In older individuals, there are four overriding considerations that dictate modification of the exercise program: Avoiding cardiovascular risk Avoiding orthopedic risk The need to preserve muscle tissue The rate at which older individuals adapt to

training• Older individuals often have:

More pre-existing orthopedic problems A loss of elasticity from musculoskeletal system A reduced bone mineral density, especially

women A tendency to lose muscle mass (sarcopenia)

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SPECIAL CONSIDERATIONS FOR OLDER ADULTS

• Despite fitness level, older adults have a slower training response: May be from prior musculoskeletal injuries From generally increased fragility In men, lower testosterone concentrations to

synthesize new proteins• Intense training causes microdamage combined

with overall slower healing• Therefore, older adults may be less tolerant of:

Heavy training loads Rapid increases in training loads Single-mode exercise Stop-and-go game-type activities More than two hard or long training sessions per

week

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SUMMARY

• Various types of cardiorespiratory exercise exist; ultimately exercise must be an enjoyable experience in order for a client to continue to participate regularly.

• The ACE IFT Model for cardiorespiratory training has four training phases: Aerobic-base training Aerobic-efficiency training Anaerobic-endurance training Anaerobic-power training

• For each phase, clients are categorized based on their current health, fitness levels, and goals.

• Both youth and older adults carry the need for special consideration when programming cardiorespiratory training.