Chapter 6
Cardiorespiratory Programming
Cardiorespiratory fitness is defined as the ability to perform repetitive,
moderate- to high-intensity, large-muscle movement for a prolonged period of
time. In this chapter the benefits of cardiorespiratory fitness will be presented,
and principles of cardiorespiratory training will be introduced. You will learn
how to select an appropriate intensity, duration, frequency, and type of exercise
for your clients. Finally, various aerobic training systems and cardio equipment
usages will be discussed, so that you’ll be familiar with the best ways to help
your clients attain fitness in this important area.
Benefits of
Cardiorespiratory
Fitness
Many benefits and training adaptations have been associated with
cardiorespiratory or aerobic fitness (see Table 6-1) (American College of
Sports Medicine, 2006a). Personal fitness trainers should be familiar with
these benefits; and letting clients know about the positive changes they can
expect with training is educational and motivational.
Table 6-1. Benefits of Cardiorespiratory Fitness
Reduction in coronary heart disease (CHD) risk factors
• Reduced resting blood pressure
• Increased HDL cholesterol
• Decreased triglycerides
• Reduced body fat and intra-abdominal fat
• Reduced insulin needs, and improved glucose tolerance
• Reduced blood platelet adhesiveness and aggregation
Improvement in cardiovascular and respiratory function
• Increased VO2 max (maximal oxygen uptake)
• Increased stroke volume
• Stronger heart
• Decreased heart rate (HR) and blood pressure at submaximal
workloads
• Increased capillary density in skeletal muscle
• Increased anaerobic threshold
• Increased stamina, endurance, energy
Other benefits
• Decreased anxiety and depression
• Enhanced feelings of well-being
• Enhanced performance of work and sport activities
• Enhanced function and independent living in older persons
• Improved sleep
• Improved immune function
• Increased quality of life
• Decreased morbidity and mortality
(American College of Sports Medicine. [2006]. ACSM’s guidelines for exercise testing and
prescription [7th ed.]. Baltimore: Lippincott Williams & Wilkins. Reprinted with permission.)
In Chapter One (“Understanding Wellness”), a distinction was made
between becoming more physically active and becoming physically fit. Because
so many Americans are sedentary, everyone should assume responsibility to
adopt a physically active lifestyle in order to begin experiencing some of the
benefits listed in Table 6-1, as per The U.S. Surgeon General’s Report on Physical
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Aerobics and Fitness Association of America
Cardiorespiratory Programming
Chapter 6
Activity and Health (United States Department of Health and Human Services,
1996). However, increased benefits are linked with higher levels of activity, or
exercise, in a phenomenon known as a dose-response relationship (Bouchard,
2001), and these higher levels of exercise may be recommended for more active
clients. Yet another way to place various types and levels of activity into a visual
context is the Activity Pyramid (Figure 6-1).
Fig. 6-1. The Activity Pyramid
(The Activity Pyramid © 2003 Park Nicollet HealthSource, Minneapolis, U.S.A. 1-888-637-2675.
Reprinted with permission.)
The American College of Sports Medicine (ACSM) (1998, 2006a) has
published guidelines and position statements about health maintenance and
for the development of cardiorespiratory fitness. In general, ACSM notes that
the guidelines for health improvement are at a slightly lower threshold than
those for cardiorespiratory fitness. In other words, individuals may exercise at
lower levels (40–50% of heart rate reserve [HRR]) and still see reductions in
various risk factors. This is especially important for very deconditioned or
inactive clients for whom any activity is better than no activity. For these
clients, adopting a moderately active lifestyle may significantly improve their
well-being and may be a more attainable goal than achieving a very high level
of fitness. As clients become more fit, ACSM’s 1998 position stand recommendations should be followed in order to see significant changes in VO2 max and
body composition. The ACSM guidelines are summarized below.
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