Cardiorespiratory
Training Concepts
Chapter 7
Personal Training
Goals of Ch. 7
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To Provide the health and fitness
professional with fundamental concepts
regarding cardiorespiratory training.
To allow the fitness professional to select
and administer the appropriate
cardiorespiratory protocol for all clients
Objectives
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Define integrated cardiorespiratory training
Describe how cardiorespiratory training is
used within an integrated training program
Provide the guidelines for proper
cardiorespiratory training
Design cardiorespiratory training programs
for a variety of clients
Perform and instruct appropriate
cardiorespiratory techniques
Integrated cardiorespiratory training
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Training that involves and places a stress
on the cardiorespiratory system.
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Examples
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Walking on a Treadmill
Playing basketball
Weight Training
General Warm-Up
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Low-intensity exercise consisting of
movement that do not necessarily relate to
the more intense exercise that is to follow.
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Examples before weight training
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Treadmill
Bike
Specific Warm-Up
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Low-intensity exercise consisting of
movements that mimic those that will be
included in the more intense exercise that
is to follow.
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Examples before weight training
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Squats
Push-ups
Benefits of a Warm-Up
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Increased heart and respiratory rate
Increased tissue temperature
Increased psychological preparation for
bouts of exercise
P.174 Table 7.1
Practical Application for a
Warm-Up
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NASM suggests that the cardiorespiratory portion
of a warm-up should last 5-10 minutes at a low-tomoderate intensity.
Depending on the client’s goals and objectives,
the warm-up can be altered.
Cardiorespiratory portion of a warm-up is usually
considered a general warm-up.
A complete warm-up should include a general and
a specific warm-up.

p.175 Table 7.2 Stabilization, Table 7.3 Strength, Table 7.4
Power
Cardiorespiratory Training as a
Workout
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Most people who perform cardiorespiratory exercise are
looking for improvements in their health or fitness levels.
However, it has been suggested that there is a difference
between the level of activity required for health versus that
necessary for increased fitness. It is viewed that activity
levels that may not necessarily produce significant
improvements in fitness may have marked effects on health.
Cardiorespiratory activities or exercise have a profound effect
on the overall physical and mental health of a participant.
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P. 178 Figure 7.2, Table 7.5
Cool-Down
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Provides the body with a smooth transition
from exercise back to a steady state of rest.
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Benefits of a proper cool-down include;
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May improve flexibility
Remove waste by-products, via the blood
Minimizes muscle soreness
Allows cardiorespiratory system to respond to
lower demand
Avoids dizziness or possisble fainting
Provides an emotional balance after exercise
stress
Practical Application for a
Cool-Down
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Must slowly decrease the intensity of the exercise
(40-50% of maximum heart rate) and work at this
lowered intensity for 5-10 minutes.
Decreasing the heart rate back down to a resting
state
Help to ensure that blood does not pool to the
lower extremities, leading to dizziness or possible
fainting.
Flexibility is also an important component in the
cool-down
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Self-myofascial release
Static stretching
General Guidelines for
Cardiorespiratory Training
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Any form of training must have certain
guidelines to allow for the development of a
proper program. These guidelines also
serve to quantify activity.
NASM uses the F.I.T.T.E factors
p. 179 figure 7.3
Frequency
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The number of training sessons in a given
timeframe.
The timeframe usually consists of a week.
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The recommended frequency of activity for
general health requirements is every day of the
week (small quantities of time).
Improved fitness levels, the frequency is 3-5
days per week.
p. 180,181 Table 7.6, 7.7
Intensity
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The level of demand that a given activity
places on the body.
Usually measured by heart rate or maximal
oxygen consumption(VO2 max)
p.180,181 Table 7.6, 7.7
Time
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The length of time an individual is engaged
in a given activity.
Measured in minutes
p.180,181 Table 7.6, 7.7
Type
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The type or mode of physical activity that
an individual is engaged in.
Can be virtually any activity.
p.180,181 Table 7.6, 7.7
Enjoyment
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The amount of pleasure derived from
performing a physical activity.
p. 180,181 Table 7.6, 7.7
The Law of Thermodynamics
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The only way (outside of surgery) one will
lose weight or body fat is if on cosumes les
calories (food and drink) than one expends
(activity). If an individual is exercising, but
not losing weight, he or she is somehow,
some way consuming more calories than
he or she is expending.
The myth of the “Fat-Burning” Zone
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Body fat reduction can only take place
when there is more energy being burned
than consumed. There is no magical zone
of exercise called “fat-burning zone” where
fat calories are burned on a piece of cardio
equipment or in a aerobics class.
Respiratory Exchange Ratio (RER)
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Fat and glucose are major sources of fuel for
exercise. For them to be used more efficiently, the
body must be able to receive enough oxygen
(O2). O2 allows fat and glucose to be “burned” as
fuel. This in turn, produces the waste products of
CO2. The amount of O2 and CO2 exchanged in
the lungs normally equals that used and released
by body tissues.
This ratio of CO2 produced to the volume of
O2 consumed is (RER).
p.183 table 7.8
Excess Post-exercise Oxygen
Consumption (EPOC)
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Is elevation of the body’s metabolism after
exercise.
The body is burning more calories after
exercise than before the exercise was
initiated.
Research has indicated that the higher the
intensity of the training session, the greater
the magnitude of EPOC.
“Fat Burning” summary
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The key to focus on is burning calories, not
burning fat.
Law of thermodynamics
Utilize EPOC
Stage Training
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Is a three-stage programming system that uses
different heart rate training zones based on one’s
RER. Those zones are organized to maximize
cardio respiratory training benefits.
Zone 1 65-75% of Max HR, .80-.90 RER
Zone 2 80-85% of Max HR, .95-1.0 RER
Zone 3 86-90% of Max HR, 1.1 RER
p.184 table 7.9
Stage Training cont.
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After understanding the different zones and
their functions, each of these zones can be
applied in a systematic fashion using stage
training.
Stage 1 (Stabilization level) p.186 fig.7.4
Stage 2 (Strength level) p.186 fig. 7.5
Stage 3 (Power level) p.188 fig. 7.7
Circuit Training
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Beneficial form of cardio respiratory training
with a series of resistance training
exercises that an individual performs, one
after the other, with minimal rest.
Example p. 189-190
Postural considerations in
Cardiorespiratory training
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Clients who possess a rounded shoulder or
forward head posture?
Clients who possess an anteriorly rotated
pelvis (low back arches)?
Clients whose feet turn out and/or knees
move in?