Flexibility and Cardiovascular Training

Flexibility Training

• Flexibility training benefits all clients, even those focusing on strength.
• Bodybuilders, aiming for mass and strength, may experience decreased range of motion (ROM).
• Prioritize flexibility alongside strength goals.

Cardiovascular Training

• Cross-training (various cardiovascular modes) enhances fat loss and calorie burn.
• Client preferences and needs should shape the cardiovascular training plan.
• Moderate-intensity exercise is recommended. It involves slight sweat and increased heart rate while allowing conversation.
• Demonstrations of moderate-intensity exercises improve client understanding and execution.
• Machine-based cardiovascular training includes Stair Masters, treadmills, rowing machines, cycle ergometers, and elliptical trainers.

Measuring Exercise Intensity

• Exercise intensity is measured by oxygen consumption and calorie burn.
• Monitor heart rates frequently to ensure clients stay within a safe and effective range.
• Improved cardiovascular health requires achieving a certain level of oxygen consumption or heart rate reserve.
• Heart rate reserve is the difference between resting and maximum heart rates; healthy adults see improvement between 50% and 80% of HR reserve.
• Maximal oxygen consumption is the best measure of cardio-respiratory fitness (achieved at max exertion).
• Resting oxygen consumption is 3.5 mL of oxygen per kg of body weight per minute (1 MET).

Measuring Caloric Use

• Formula for calculating calories used per minute: (METs x 3.5 x bodyweight in kg)/200
• Example: A 150-lb client walking at 7 mph on a treadmill at 0% intensity burns approximately 630 calories in 45 minutes.
• Typical oxygen consumption ranges from 45-80 mL/kg/min (11-23 METs).
• Submaximal testing (Rockport Walk Test, Step Test, Field Protocols) estimates intensity, but has inherent error and considers only trends.
• Rate of Perceived Exertion (RPE) Scale (6-20) measures subjective effort during exercise.

Resistance Training

• Resistance training (RT) targets specific muscle groups and improves overall health.
• Resistance exercise (single session) is distinct from resistance training (multiple sessions).
• The SAID principle (Specific Adaptations to Imposed Demands) means that training adaptations require increasing stimulus.
• The overload principle necessitates gradually increasing demand (resistance, reps/sets, rest periods) for consistent improvement.
• Periodized training varies the program to prevent boredom and optimize progress.
• Beginners should focus on simple techniques and multi-joint exercises initially. Multi-joint exercises typically recruit more muscle groups.
• Large muscle groups are typically trained before small muscle groups.
• Alternate pushing and pulling exercises for total body workouts.

Determining Resistance

• Repetition maximums (RMs) guide resistance determination based on training goals (strength, hypertrophy, endurance).
• 10-rep max tests assess client strength and predict 1-rep max.
  • Use proper form; allow rest if exceeding 10 reps.
  • Use the Brzycki formula for 1-rep max prediction.
• Fitness assessments should include 10 rep max tests reevaluated every 4 to 6 weeks.

Determining Rest Periods

• ATP-creatine phosphate is the primary energy system in resistance training; it replenishes quickly.
• Resistance training using glycolytic and ATP-creatine phosphate leads to faster, but more demanding muscle hypertrophy.
• Advanced strength training requires longer rest periods (~3-5 minutes) for heavy, low-rep workouts.
• Beginner/intermediate clients need shorter rests (2-3 minutes).
• Rest must be observed; trainer should note signs of fatigue, nausea, or muscle soreness.
• Shorter rest periods are often better for smaller muscle groups; recovery time increases with age.

Interval Training

• Different workout intervals target various energy systems to enhance fitness.