ACSM CARDIORESPIRATORY LATEST UPDATE GRADED A+

ACSM CARDIORESPIRATORY LATEST UPDATE GRADED A+ Cardiorespiratory training programs to promote and maintain health, all healthy adults age 18 - 65 years need how much physical activity • need moderate intensity aerobic physical activity for a minimum of 30 min. on five days each week or vigorous intensity aerobic activity for a minimum of 20 min. on three days a week also combination of moderate and vigorous intensity activity can be performed to meet this recommendations. Moderate intensity aerobic activity, which is generally equivalent to a brisk walk and noticeable accelerate the heart rate can be accumulated towards the 30 min minimum from bouts lasting 10 or more minutes. Vigorous intensity activity is exemplified by jogging, and cause rapid breathing and a substantial increase in heart rate. This recommended amount of aerobic activity is in addition to routine activities of daily living of light intensity (self-care, cooking, casual walking or shopping) or lasting less than 10 min • in duration (walking around home or office, walking from the parking lot) cardiorespiratory endurance or training refers to The 3 basic components to any exercise conditioning session are rate of progression pg 165 • the ability of a client to perform large muscle, repetitive moderate to high intensity exercise for a extended period. The goal is to increase heart rate and respiration in order to place a appropriate physiological stress on the cardiorespiratory system. This required stress is often referred to as overload. The term overload is most commonly used when referring to resistance or strength training (lifting a weight heavier than typical done and daily activity the stress the muscle resulting in increase in strength and potentially hypertrophy), but also applies to cardiorespiratory training. • Overload of the cardiovascular and respiratory system is required to have beneficial adaptation in cardiorespiratory endurance. Cardiorespiratory fitness is improved by enhancing heart function and the ability of the working muscle to use the oxygen in metabolic process allow for increase energy production. •The 3 basic components to any exercise conditioning session are warm-up, conditioning stimulus, & cool-down. The minimal amount of overload needed to bring about the desire adaptation is referred to as threshold. If the training level exceeds the threshold, then the physiological adaptation occurs because of the prescribe overload. A properly constructed exercise program includes frequency duration and intensity. According to the ACSM position stand, cardiorespiratory training less than two days per week, less than 40% - 50% of oxygen uptake reserve and for less than 10 min. will not provide a sufficient overload to develop and maintain fitness in apparent healthy adults. Although exceeding the threshold is required for a physiological adaptation to occur, excessive overload can result paradoxically, in diminished performance. When either a single bout or chronic period of excessive stresses placed on the cardiorespiratory system (resulting in a decrease in the physiological capacity) . The term retrogression is used. The personal trainer must carefully balance the frequency, intensity and duration of the work out to ovoid over challenging the client beyond an appropriate amount of overload. Although the desire is for all client to continue to improve appropriate levels of overload, there are times when clients stop exercising decrease the overload below their threshold level. The result will be a loss of physiological adaptation as a person regress towards three overload status. The process of losing fitness game is referred to as regression or de-adaptation. Anticipating. Of decrease physical activity (travel, excessive work obligation) can allow for a plan reentry into the exercise program Cardiorespiratory training session includes • warm-up, the endurance phase and the cooldown Warm-up warm-up prepares the person for the focal point of the work out (endurance phase). When a talking intensity is achieve allowance for appropriate overload. The cooldown allows a person to transit back towards resting levels following the endurance phase. Warm-up • a properly constructed exercise program will include a transition period from rest to the target exercise intensity. This transition period is called the warm-up . During the warm-up the client should gradually increased by temperature by incorporating low- level activity similar to what will be done during the endurance phase. Recommendations for warm-up include • five - 10 min. low intensity large muscle activity • intensity progression to the lower end of the target exercise range for endurance phase the intent of a warm-up is to prepare the muscle and cardiorespiratory system for the upcoming workout. It is a time of transition and should provide gradual increase in heart rate respiration and body temperature. Taking sufficient time to prepare the body for physical activity increase the safety and enjoyment of the target exercise during the endurance phase. The benefit of completing a warm-up includes the following • may reduce the susceptibility of injury to muscle or joint by increasing the extensibility of connective tissue. • Improve joint range of motion and function. • Improve muscle performance. • Potentially help prevent ischemic of the heart muscle, which may occur in client with sudden strenuous exertions bend in knee for exercise bike should be personal trainers may instruct clients to adjust seat height to maintain a 5° - 10° bend in