Name: Chapter 15 - Cardiorespiratory Fitness Training
Uploaded: 2025-06-25T00:17:49.000Z
Duration: 30 min 25 s
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Welcome to chapter 15 in the cardiorespiratory fitness training chapter.

So again, kind of bouncing off of the last few chapters we've gone over, chapter 13 was the integrated model that's going to show you all types of styles of training that you're going to fit into your exercise programming.

Chapter 14 is the flexibility chapter that will get you to the first point.

And now the second point in your exercise programming, or its own separate entity, depending upon how you're going to use it, would be cardio.

So there's your learning objectives down there on the bottom.

So cardiorespiratory fitness, what is the whole purpose here is for the heart and blood vessels and the blood and the circulatory system and the respiratory system of your lungs, the alveoli, your airway, all to be able to provide oxygen during activity so that you can have basically metabolic reactions within your system to be able to use oxygen, to be able to break down your carbs, fats, and proteins, to be able to sustain some sort of movement or at rest.

But for our sake here, we're talking about true cardio.

So it is one of the five components of what we would call health-related physical fitness, muscle strength, cardio, flexibility, body composition, cardio, muscular strength, and power.

So all of those are part of that whole process.

So again, with the components of health-related physical fitness, this is one of the main ones.

It doesn't mean it's the most important one, but it means that it is a very important piece to obtaining a healthy lifestyle or a health-related fitness level.

Again, cardio is very big on making it easier to do activities of daily living.

One of the things that happens with cardio, they talk about rate of progression, how fast people proceed and move on with everything.

Most people, I shouldn't say people, most trainers sometimes fall victim to giving people too much of a dose within that frequency, intensity, time, and type, part of the fit VP principle.

They're trying to give them too much too soon, and that really can become challenging.

So we have to be aware that you can't just give somebody, oh, go run two miles today.

You've got to be very aware of where they were.

So that's why the assessment piece is always very important.

And then moving people too fast through cardio, cardio fitness, it's really about they're going to basically either get injured too soon, you're going to progress them too quick, and it's going to create a bad situation where they'll start to become overloaded too much, and their adherence will be down.

And so they'll progress too slow, and it'll just become a challenge.

So you have to be very aware of what you're programming them in the right way, in the right stage, in the right manner.

As far as benefits go, there's so many that are there, health-related wise.

Again, it's not so much skill, because the skill is more about agility, balance, and coordination, things like that.

So we're talking more about the health-related components.

So moderate intensity, 150 minutes or more per week.

Vigorous amount, 75 or more per week, or a combination of everything.

So we look at it from that standpoint, where we want to make sure that we're giving the right dosage, either separately or in a combination, so that we can be on top of what benefits we're going to get from them.

So your fitness level, your cardio fitness level, is a very strong predictor for morbidity and mortality, things that will promote death.

So you're talking about body composition, talking about what we're looking for there.

Sedentary individuals may experience rapid deteriorations in their overall health and well-being.

That said, what the main focus of that is, is that if you stop, or if you're a person who trained, exercised, and then stopped, you're going to have that reversal.

We're talking here about people who specifically don't move.

Sedentary people who don't do anything exercise-wise throughout their life.

So overall health and well-being is just not going to help you in that situation, making sure we do that.

Three to five days per week, if possible, with that combination.

So we're always trying to make sure we get that much or more.

Moderate intensity is more about that brisk walking.

So you can see where moderate is more of going out and going for a walk around the neighborhood, where vigorous is going to be a little bit more of that step up in that intensity.

So guideline purposes with intensity, the intensity we were talking about, the level of demand placed on the body.

So moderate exercise, like it says here, represents an intensity range that's enough of a demand to increase the heart and your breathing rate that doesn't cause exhaustion, but can also be anything above that.

So how we typically go by that, there are a bunch of different ways.

You can do a percentage of your max heart rate.

You can do a percentage of your heart rate reserve, METS, or our RPE in the talk testing.

So we're going to go through now, before we go through them all, understand that VO2 max is truly your gold standard in terms of that measurement component.

Now, if you want to get a true VO2 max, understand that you're probably going to have to be hooked up to a gas exchange, metabolic kind of cart, that you would have to, if you've ever seen people running with those on, they have the mask that's put on their face, and they have the big strap from behind on it, so that it's all there.

And so what that's doing is it's giving you oxygen in, you're breathing CO2 out, and it's analyzing the in and out of those.

Gives you a true VO2 max, gives you a resting metabolic rate.

There's a lot of things that come with it, but again, it's more expensive equipment that you're typically not going to find at a traditional gym.

You'll more than likely try to find those things with either private studios, personal individuals who have that, and then research settings.

So with max heart rate, it used to be one of the things that it used to be was this right here.

And we used to have this 220 minus your age.

All right, now 220 minus your age was always the standard, but there really isn't any scientific backing for it.

So we went to this new thing called the Tanaka.

It's not really new, but a newer version of what's called the Tanaka equation.

And if you look, it's 208 minus 0.7 minus your age.

So if you're 20 years old, 0.7 times that is going to be 14. 208 minus 14, if we do some mental math, there is 194.

So you can see there that a 194 is a little bit different than if it was 220 minus your age, which would be 20.

So a little bit different there, but again, taking into the heart rate, or excuse me, taking your age into the equation, that's a little bit different in terms of getting a little bit more of an accurate number because you have some sort of parameter to go by.

Now, the one that I think is more acceptable in this condition is what we call the Karvonen method, which is, if you look down here in this region, let me see if I can highlight it for you here.

So in this region right here, that's what we're looking for, heart rate max minus your heart rate resting times your desired intensity, and then add the heart rate resting back in, or your resting heart rate.

So again, if we say heart rate max, that's that 220 minus your age minus your resting.

So just say, again, you're 20 years old and you have a 60 on the resting heart rate.

So let's just map this out so we can kind of have a better idea.

If we come down here for, oh, never mind, I'm sorry.

If we go to the next slide, that's right.

So if we go to the next slide, you'll see 208 minus 0.7 times 25 years old is a 191 heart rate, taking all the stuff up here into consideration.

So you got 191 minus a 50 rate down here, 50 beats per minute, equals 141.

Now, that's truly, at that point, that's really your heart rate reserve, if you want to talk about what it exactly is.

So 141 times 85% that you want to work at gives you 120, and then add your 50 resting heart rate back in gives you 170.

So if you're using the heart rate reserve method, this person here is working at a 170, and you're taking into effect a physiological component, meaning that you're taking into account a resting heart rate.

So that's very important to make sure you know how to do this, especially for your testing.

Make sure you practice your own equations for different people, because that would make it a lot easier for when you come to your NASM test that you are physically able to do that with a pencil and paper.

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Chapter 15 - Cardiorespiratory Fitness Training

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