Cardiorespiratory Fitness Programming Guidelines Learning Objectiv es State the proper components of an exercise program Describe the FITT VP guidelines for improving maintaining CRF State intensity ranges for MVPA based on HRR or VO2R HRmax or VO2max and METs Determine an initial aerobic exercise prescription using the FITT VP guidelines Components of a Basic Exercise Program Proper Warm up May include dynamic warm up Aerobic conditioning Resistance training Flexibility ROM Balance Considerations In Designing CRF Programs Age Fitness level Goals Health conditions Risk Factors Time Commitment Motivation Access to Equipment Safety Enjoyment the Reviewing Physical Activity Guidelines Moderate intensity cardiorespiratory exercise 5 d wk for 30 min or 150 min Vigorous intensity exercise 3 d wk for 20 min or 75 min An equivalent combination of moderate and vigorous intensity PA MVPA For even greater benefits 300 min wk of moderate intensity cardiorespiratory exercise or 150 min wk of vigorous intensity Activity on most all days Source US Department of Health Human Services 2018 Physical Activity Guidelines for Americans 2nd ed Frequency CRF decreases with frequency 3 days and plateaus 5 days 3 days may result in improvements in health if large volume is performed VIG intensity done 5 days increase risk musculoskeletal injury Exercise Intensity for CRF MOD or VIG recommended for healthy individuals Selection depends on age goals fitness level volume health status motivation time Positive dose response relationship b w intensity CRF benefits VIG intensity leads to greater improvements in VO2max Methods of Estimating Exercise Intensity HRmax VO2max RPE METs HRR or VOR 30 30 39 57 57 63 Very light Light Moderate 40 59 64 76 37 37 45 46 63 Vigorous 60 89 77 95 64 90 Near max to max 90 96 91 4 0 5 9 9 Very light 2 0 9 11 Very light 2 0 3 9 to fairly light 12 13 Fairly light to somewhat hard 14 17 Somewhat hard to very hard 18 very hard 6 0 8 7 8 8 Relative Methods of Estimating Exercise Intensity Source ACSM s Guidelines for Exercise Testing Prescription 11th ed 2021 Account for individual factors fitness level VO2max useful for low fit older adults HRR VO2R ml kg min HRmax VO2max ml kg min Subjective methods RPE Talk Test Ventilatory threshold respiratory compensation point Absolute Measures of Estimating Exercise Intensity May misclassify MOD or VIG intensity don t account for individual factors Metabolic equivalents METs VO2 L min or ml min Caloric expenditure kcal min HRmax Prediction Equations 220 age may over or underestimate measured HRmax not recommended Measured HRmax is preferred Other regression equations should be applied judiciously Author Equation Population Tanaka et al Healthy men women 208 0 7 x age 207 0 7 x age Gellish et al Men women in adult fitness program w broad range of ages fitness levels Summary of Methods for Prescribing Exercise Intensity Method Equation HRR Target HR HRmax peak HRrest x desired intensity HRrest VO2R Target VO2 VO2max peak VO2rest x desired intensity VO2rest HRmax Target HR HRmax peak x desired intensity VO2max Target VO2 VO2max peak x desired intensity MET Target MET VO2max peak 3 5 ml kg min x desired intensity Time Duration 30 60 min d 150 min week MOD 20 60 min d 75 min week VIG Combo of MOD VIG daily Can accumulate in shorter bouts 10 min General guidelines 2 min MOD 1 min VIG Type Mode All types beneficial if intensity duration is adequate Intermittent vs Continuous Principle of specificity Variety using difference muscle groups w varying impact stresses on the body weight bearing vs non weight bearing Low impact lower risk Individuals w orthopedic limitations non impact or low impact activities Enjoyment Categories of Cardiovascular Endurance Exercises Interval Training Intermittent periods of intense activity interspersed with period of active recovery Typically VIG to supramax intervals followed by light to MOD recovery intervals Flexible customizable based on goals and fitness level Primary factors intensity duration of intervals total rounds performed Interva l Trainin g Sprint Interval Training SIT supramaximal 100 peak HR High Intensity Interval Training HIIT anaerobic 80 100 peak HR Low Volume Interval Training LVIT 15 min total time Resistance based interval training Hybrid combo of aerobic RT based exercises Examples of Interval Training Protocols ACSM s GETP 11th ed HIT 4 x 4 min protocol 90 95 HRpeak 3 min rest SIT 3 x 20 sec protocol max effort 2 min rest Resistance Based IT barbell complex 5 reps of 5 exercises performed consecutively deadlift bent over row hang clean front squat OH press 2 min rest repeat 1 2 rounds HIFT 3 rounds for time of 400 m run 10 clean and press 10 burpees Volume Frequency x intensity x duration 150 min week MOD 75 min week VIG Equivalent combo of MVPA 500 1 000 MET min wk or 1 000 kcal wk 7 000 8 000 steps day 3 000 steps day brisk pace 300 min MOD or 150 VIG for more extensive health benefits Progressi on Rate depends on many factors Health status Fitness Training responses Exercise program goals Any one of the FIT components can be increased as tolerated but not all at once Start low go slow FITT VP for Cardiorespiratory Fitness FITT Frequency Intensity Time Type Volume Recommendation 3 5 days week at least 3 Moderate 40 59 HRR and or Vigorous 60 89 HRR 30 60 min d 150 min week MOD 20 60 min d 75 min week VIG Combo of MOD VIG daily Can accumulate in shorter bouts 10 min All types beneficial if intensity duration is adequate 500 1 000 MET min wk or 1 000 kcal wk 7 000 8 000 steps day 3 000 steps day brisk pace Progression Inactive Start light MOD increase 5 10 min every 1 2 weeks over 1st 4 6 weeks Adjust over next 4 8 mos avoid large increases in FITT Sample Client Age 27 Sex Female Weight 70 kg 154 lbs Resting HR 67 bpm Max HR 195 measured VO2max 26 ml kg min measured METs 7 4 Graded exercise test Cycle ergometer Initial fitness level Poor Sample Initial Exercise Prescription FITT Component Frequency Intensity Duration Mode Initial Rx 3 days week Light to moderate 20 30 min Stationary Cycle Sample Initial Workout for CRF Time 5 min 5 min 5 min 3 min 2 min 3 min 2 min 5 min Total Time 30 min Intensity Warm up easy intensity 25 30 VO2R 30 35 VO2R 35 39 VO2R 40 45 VO2R 30 35 VO2R 40 45 VO2R 30 35 VO2R Cool down easy intensity 30 VO2R RPE 9 9 11 9 11 12 13 9 11 12 13 9 11 9