ExRx: Cardiovascular Training (Questions & Answers) Rated 100% Correct!!

example of why we use HRR instead of MHR - 2 30 year olds: A= resting HR of 40 bpm, B=resting HR of 90 bpm MHR is same: 220-30=190 bpm +/- 10 HRR: 190-40=150; 190-90=100 exercise at 60% at MHR: 114 for both, A will have to work harder to get there 60% of HRR: 150*0.6=90, 90+40=130; 100*.6=60, 60+90=150 ACSM Guidelines Exercise volume - 500-1000 MET-min/wk (MET-min: multiply mets by how many min) achieve at least 7,000 steps (100 steps/min very rough estimate of mod intensity) FITT - Frequency: per week Intensity: absolute or intensity (mpg, min/mile) or relative (HR) Type: mode Time: duration, how long exercise lasts, variability and progression need to be accounted ACSM Guidelines for FITT (different from national physical activity guidelines 150 min and mets) : *Frequency* - F: 3-5 d/wk, 5 d of mod intensity or 3 day of vig ACSM Guidelines for FITT: *Intensity* - moderate: 40-59% HRR ~(52-73% MHR/ 9-14 RPE) vig: 60-89% HRR ~ (74-96% MHR/ 15-20 RPE) light for exrtreme deconditioned: 30-39% HRR ~ bc they arent always equal our default is *HRR* to describe CVD bc more accurate National PA guidelines for intensity compared to ACSM - light: less than 3, mod: 3-6, vig: 6+if someone is really in shape, 3-6 METs would seem way too easy, so thats why we use HRR, bc moderate would actually be moderate relative to them ACSM Guidelines for FITT: *Type* - Mode: rhythmic aerobic exercises involving large muscle groups ACSM Guidelines for FITT: *Time* - moderate intensities: 30-60 min (totaling 150 min or more per week) vig intensities: 20-60 min (totaling 75 min or more per week) less than 20 min may be beneficial for sedentary HRR equation - HRmax-HRrest 20 yr old: 220-20=200; resting bpm=60 HRR= 200-60=140 how to calculate 80% HRR - 20 yr old: 220-20=200; resting bpm=60 HRR= 200-60=140 140* 0.8 = 112 112+60=172 172 is 80% of range how to calculate 80% MHR - 20 yr old: 220-20=200 200 * 0.8= 180why do we want to use HRR instead of MHR - if person has lower resting HR that means they are healthier/better shape --> stroke volume is higher (better parasympathetic tone at rest) higher HR at rest : lower stroke volume --> heart has to work harder to push out blood at rest SO... if we just use MHR, we are not taking into account health of person, only age one con of HRR - there are fluctuations day to day of resting HR if someone is 20 years old --> MHR=200 and they are exercising at 130 bpm, resting HR is 60