Week 9 - W02: Cardiorespiratory fitness by NUTR1023

Resting Heart Rate

2018-04-30 02:06:02 UTC

Regular aerobic activity, for example, walking, biking, jogging or aerobic dance, increases your cardiovascular endurance or fitness to allow you to work continuously for extended periods of time. It also strengthens your heart and lungs, making your muscles more efficient at using oxygen. The amount of blood pumped through your body at each heart beat is increased, which results in a lower resting heart rate and a lower risk of cardiovascular disease, Type 2 diabetes and obesity.

Heart Rate Reserve

2018-04-30 02:07:57 UTC

HRR = Maximum Heart Rate - Resting Heart Rate
= 200bpm - 60bpm
= 140bpm

70% of HRR
= 0.7 x 140
= 98 bpm
Therefore, 98bpm is the target exercise heart rate for this individual.

Answer:

2018-04-30 02:08:04 UTC

Improvement in cardiorespiratory fitness occurs most quickly from progressive increases in exercise intensity and fades when training intensity is reduced. Changes in fitness are more sensitive to changes in intensity than to changes in the frequency or duration of training.

Heart rate during maximal exercise

2018-04-30 02:08:06 UTC

2018-04-30 02:11:08 UTC

1) HR (% max HR, % MHR reserve)
2) VO2/ MET
3) VO2 reserve
4) Ratings of perceived exertion
5) caloric expenditure
6) talk test
7) blood lactate and second ventilatory threshold(VT2)

Limitations of %MHR

cuskelp — 2018-04-30 02:11:12 UTC

Use of the %MHR formula systematically underestimates HRs by 10% to 15% as they are done via mathematical formulas instead of a maximal effort test. It is not a very accurate anchor for individual exercise programming.

Recommended cardiorespiratory exercise intensity

2018-04-30 02:11:38 UTC

For younger ones
moderate (40%-60% HRR/VO2R) to vigorous (60%-<90% HRR/VO2R)

For elderly
light (30%-40% HRR/VO2R) to moderate (40%-60% HRR/VO2R)

Heart Rate

2018-04-30 02:11:58 UTC

Increases directly in proportion with increases in exercise intensity until near-maximal intensity is reached. This occurs to increase oxygen delivery to the working muscles and 🤬 in the removal of waste products

Resting Cardiac Output

2018-04-30 02:12:03 UTC

Cardiac output adapts throughout a training program. The “American Council on Exercise’s Personal Trainer Manual” lists exercise adaptations as increased ventricle size, decreased exercise heart rate and increased stroke volume. Therefore, your heart can maintain a high cardiac output with less effort. Most improvement to cardiac output is contributed to increased stroke volume. Positive adaptations occur in as little as three months of aerobic training.

Cardiac Output (CO)

2018-04-30 02:12:38 UTC

During exercise of different intensities, adjustments in SV and HR combine to provide greater cardiac output in order to meet the increased demand for blood fl ow to deliver oxygen and nutrients to the working muscles.
Linear relationship with SV + HR => At the start of exercise, increases in CO arise from a rapid rise in both SV and HR that, in untrained individuals, is maintained until an intensity exceeds 60% // in well-trained and elite endurance athletes, increases in SV are believed to have a greater influence on CO at high exercise intensities

Resting Stroke Volume

2018-04-30 02:12:38 UTC

Stroke volume increases sharply at exercise onset up to around 40%O_2maxconsequent to increased blood volume, venous return, and filling pressures.

With aerobic exercise training. Stroke volume increases at rest as well as during submaximal and maximal training

method of monitoring exercise intensity

2018-04-30 02:12:56 UTC

2 versions of the scale (classic and

2018-04-30 02:13:49 UTC

Variables that Affect MHR

2018-04-30 02:14:14 UTC

Genetics
Exercise Modality
Medications
Body Size
Altitude
Age

2018-04-30 02:14:15 UTC

heart rate during moderate intensity activities is about 50-70% of maximum heart rate, while during vigorous physical activity it’s about 70-85% of maximum.

d_waschl — 2018-04-30 02:14:22 UTC

works well for 90% of people

2018-04-30 02:14:37 UTC

Different levels of intensity recommended for different fitness levels.
As fitness levels grow so to does desired training intensity to continue progressing (overload & progression principles).

subjective/bias - people give themselves their own rating

d_waschl — 2018-04-30 02:15:29 UTC

Stroke Volume

2018-04-30 02:18:40 UTC

The left ventricle of the heart will eject a greater volume of blood with each beat to assist in meeting the increased energy demands in exercise.