3.1.08 Cardiorespiratory Fittness Program Design

To improve VO2max:

F: frequency- 3-5 days/week
I: Intensity
T: Time- 20-60 min. related to Intensity
T: Type- aerobic exercise

People can improve metabolic health w/o improving VO2max.

I:Intensity- how hard you must work out. HR- most commonly used to measure I.

7 ways to measure I.

1&2: % VO2mas or HRR or Karvonen Method
3. VO2R
4. % HRmax- classical, least useful, most common for group exercise
5. METs
6. RPE
7. kcals

Fitness classification dictates I they need to work out at. Dependant on VO2max and norms on pg. 46.

Karvonen Method

pg. 47
How do you take % VO2max or % HRR and put it into a HR you can use? Karvonen formula.

THR= % I(HRmax- HRrest) + HRrest

HRrest is the average of 3 morning full minute HR counts.

VO2R

VO2R = % I (VO2max -VO2rest) + VO2rest

VO2rest= 3.5
pg. 289

Example: Maryann-

50% = 13.25
60% = 15.2

Back calculate for speed

13.25 = (.1)(s) + 0 + 3.5

13.25-3.5 = (.1)(s)
9.75/.1 = s
s = 97.5 m/min x 26.8 = 3.6 mph

METs
VO2---> METs

VO2/METs = VO2/3.5

Maryann-
23ml/kg/min.=VO2max

23/3.5 = 6.57 METs

pg. 34+ pkt.

You can easily convert METs into kcals

kcals/min. =[(METs)(3.5)(BW in kg)]/200

or [VO2max(BW)]/200

[4 (3.5)(205/2.2)]/200 = 6.5 kcals/min.

PRE

Rule of thumb- add a zero to PRE (6-20 scale) to get HR. give or take (~30)

Intensity should be from 12-16 on RPE
Borg Scales were originally only for aerobic training.
1-10 is the revised Borg Scale

% HRmax

Classical
THR = %I (HRmax)
Underestimates % needed to work out @ to elicit a training effect. pg 30 pkt.
low-below average is 63-69%, not 40-50%
THR = %I(200-age)

Rate of Progression

Initial Conditioning Stage
1. Low level aerobic activity
2. Minimize muscle soreness
3. Avoid injury
4. Develop orthopedic tolerance
5. Include 10-15 min. warm up and cool down
6. Intensity of 40-60% HRR
7. 3-4 DPW
9 Stage should last 1-6 weeks (depending on initial fitness level and adaptation rate)

Improvement Conditioning Stage

1. Progressive increase in D of no more than 20% per week
2. Once target frequency/D is achieved, increase I by 5% HRR every sixth session as tolerated.
3. Progressive increase in I from 50-85% HRR
4. Stage should last 4-8 months

Maintenance Stage

1. Once goal fitness level is established maintain at this level.
minimum of 50th percentile in all health related fitness parameters.
2. Introduce other activities to alleviate boredom.
3. Stage last for lifetime

Rate of Improvement in VO2max

1. 3% per week increase during 1st 4 weeks
2. 2% per week increase during 2nd 4 weeks
3. 1% per week increase thereafter

Maryann-
How much improvement in VO2max should she see in 12 weeks?
23 x .12 = 25.76 x 1.08 = 27.82 x 1.04 = 28.93 she would increase to the above average category.

Training Bout

1. Warm-up
historically static stretches- now they are at the end
2. Training session
3. Cool down- static stretches.