Summary Cardiovascular Training
Methods – minor PT
Book: Chapter 14
Safe Participation
The six variables that should be considered to ensure safe participation in
cardiovascular activities are:
Hydration
Clothing and Footwear
Warm up and Cooldown
o Warm-up: get ready for training + injury prevention
o Cooldown: stretching + relax mind and lengthen the muscle and get more
flexible.
Exercise Frequency, Intensity and Duration
Proper Breathing Techniques
Exercise Program Variation
Hydration (by high intensity exercise in hot environments.
Water is the best fluid replacement, need < 1 hour
Sport drinks with sodium and glucose, need > 1 hour
Each pound (body mass) lost replace with 150% hydration.
Measurement for losing how much water.
You have to weight person before and after training. (Remove also the shirt after
training because the sweat is in it.
It should be encouraged to weigh themselves before and after exercise and to
replace each pound that is lost with 20 to 24 ounces (about 0.6 to 0.7L) of fluid.
Calculation:
150% aanvullen (replace)
Person goes from 70 kg to 69,5 kg
That means he lost 500 ml. The product of 500 ml and 150% = 750 ml you have to
drink to stay hydrated.
Remember:
Kg = Liter!
g = milliLiter!
Clothing and Footwear
The shapes of straight, semi curved, and curved lasts. Over pronators may benefit from
straight last, neutral foot strikers from semi curved lasts, and underpronators
(supinators) form curved lasts.
, Exercise Frequency, Intensity & Duration
General Guidelines:
Frequency = 2/5 sessions per week
Intensity = 50%-85% of max HR reserve
Duration = 20 to 60 minutes
For high weighted people > do NOT catch the 80% of Heart Rate. Keep it low!
HRR > Heart Rate Reserve (for some people the difference between RHR and
MHR is high and to others low).
RHR > Rest Heart Rate
MHR > Maximal Heart Rate
APMHR > Age Predicted Maximal Heart Rate.
Proper Breathing Techniques
It is important for clients to understand that it is not necessary to exercise in a state of
breathlessness to achieve cardiovascular benefits. Competitive clients may require
more advanced training techniques, such as sprint or interval training, that elicit high
heart and breathing rates.
Exercise Program Variation
Exercise program variation is important for reducing the chances of overuse injuries. It
is also important to remember, however, that introducing new exercises into a program
will usually require decreases in intensity. For example, a client who has been riding a
stationary bike for 30 minutes three times per week may not be able to immediately
switch to treadmill running for 30 minutes three times per week.
In keeping with the principle of specific, a client’s ability to perform one exercise
modality doesn’t completely transfer to another. Personal trainers should pay attention
to proper progression when adding activities to a program or substituting new
activities.
Training on Cardiovascular Machines
Treadmill
Primary muscles used: Quadriceps, Hamstrings, Gluteals,
Iliopsoas, Tibialis Anterior, Gastrocnemius, Soleus
o Stepping on the belt
Instruct the client to hold on to the handrails while
straddling the belt. Turn the treadmill on and set the speed
to 1.0 miles per hour.
o Lack of air resistance
o Increasing the treadmill grade to approximately 1%
o Treadmill running
Elliptical Trainer
Primary muscles used: Quadriceps, Hamstrings, Gluteals,
Iliopsoas, Tibialis Anterior, Gastrocnemius, Soleus.
Methods – minor PT
Book: Chapter 14
Safe Participation
The six variables that should be considered to ensure safe participation in
cardiovascular activities are:
Hydration
Clothing and Footwear
Warm up and Cooldown
o Warm-up: get ready for training + injury prevention
o Cooldown: stretching + relax mind and lengthen the muscle and get more
flexible.
Exercise Frequency, Intensity and Duration
Proper Breathing Techniques
Exercise Program Variation
Hydration (by high intensity exercise in hot environments.
Water is the best fluid replacement, need < 1 hour
Sport drinks with sodium and glucose, need > 1 hour
Each pound (body mass) lost replace with 150% hydration.
Measurement for losing how much water.
You have to weight person before and after training. (Remove also the shirt after
training because the sweat is in it.
It should be encouraged to weigh themselves before and after exercise and to
replace each pound that is lost with 20 to 24 ounces (about 0.6 to 0.7L) of fluid.
Calculation:
150% aanvullen (replace)
Person goes from 70 kg to 69,5 kg
That means he lost 500 ml. The product of 500 ml and 150% = 750 ml you have to
drink to stay hydrated.
Remember:
Kg = Liter!
g = milliLiter!
Clothing and Footwear
The shapes of straight, semi curved, and curved lasts. Over pronators may benefit from
straight last, neutral foot strikers from semi curved lasts, and underpronators
(supinators) form curved lasts.
, Exercise Frequency, Intensity & Duration
General Guidelines:
Frequency = 2/5 sessions per week
Intensity = 50%-85% of max HR reserve
Duration = 20 to 60 minutes
For high weighted people > do NOT catch the 80% of Heart Rate. Keep it low!
HRR > Heart Rate Reserve (for some people the difference between RHR and
MHR is high and to others low).
RHR > Rest Heart Rate
MHR > Maximal Heart Rate
APMHR > Age Predicted Maximal Heart Rate.
Proper Breathing Techniques
It is important for clients to understand that it is not necessary to exercise in a state of
breathlessness to achieve cardiovascular benefits. Competitive clients may require
more advanced training techniques, such as sprint or interval training, that elicit high
heart and breathing rates.
Exercise Program Variation
Exercise program variation is important for reducing the chances of overuse injuries. It
is also important to remember, however, that introducing new exercises into a program
will usually require decreases in intensity. For example, a client who has been riding a
stationary bike for 30 minutes three times per week may not be able to immediately
switch to treadmill running for 30 minutes three times per week.
In keeping with the principle of specific, a client’s ability to perform one exercise
modality doesn’t completely transfer to another. Personal trainers should pay attention
to proper progression when adding activities to a program or substituting new
activities.
Training on Cardiovascular Machines
Treadmill
Primary muscles used: Quadriceps, Hamstrings, Gluteals,
Iliopsoas, Tibialis Anterior, Gastrocnemius, Soleus
o Stepping on the belt
Instruct the client to hold on to the handrails while
straddling the belt. Turn the treadmill on and set the speed
to 1.0 miles per hour.
o Lack of air resistance
o Increasing the treadmill grade to approximately 1%
o Treadmill running
Elliptical Trainer
Primary muscles used: Quadriceps, Hamstrings, Gluteals,
Iliopsoas, Tibialis Anterior, Gastrocnemius, Soleus.
