ACE CPT Chapter 11 - Cardiorespiratory Training: Programming and Progressions
ACE Study Guide Chapter 11

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Short and long-term cardiovascular exercise: Physiological adaptations

The muscular system

Increases in

The number and size of mitochondria

Capillaries that surround the muscles being recruited

  • This enhances oxygenated blood delivery

Number of slow twitch muscle fibers for low-intensity cardio

Increases fast twitch muscle fibers for higher-intensity cardio

Changes to the cardiovascular system

Results in a higher cardiac output

Results in larger stroke volume

Hypertrophy of heart muscles

The respiratory system

Alveoli increase ventilation

Increase in overall title volume

Inspiration

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  • Pulling the rib cage upward: surround this interior, scalene muscles, and sternocleidomastoid

Expiration

  • Pulling the rib cage downwards: quadratus lumborum and rectus abdominis

How long does it take to increase aerobic capacity

Within six months, VO2 max plateaus

VT (ventilatory threshold) can continue growing for years

Physiological adaptations to interval-based and steady-state training

Steady-state takes about 3 to 4 minutes to reach

Heart rate, CO, O2 uptake rate (VO2), Blood lactate concentration, ventilation, and body temperature all get to stable elevated levels quickly after exercise

Interval training yields similar and sometimes greater results

  • Interval training increases the tolerance for they lactate buildup threshold

Cardiorespiratory workout components

The warm-up

  • 5 to 10 minutes
  • Older clients need longer warm-ups as the conditioning phase is harder

Conditioning phase

  • Cardiovascular drift – This is the gradual increase in one’s heart rate response from steady-state exercise

Cooldown

General guidelines for fitness, health, and weight loss

The frequency for healthy adults

Moderate intensity levels: five days per week

Vigorous intensity levels: Three days per week

A combination of moderate and vigorous intensities: 3 to 5 days per week

Intensity

Moderate intensity: 40% to 60% VO2R or HRR

Vigorous intensity: at least 60% of VO2R or HRR

Duration

Zone number one: VT1

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Zone number two: VT2

Zone number three: VT3

METS

Exercise progression

Fartlek training – This is a sequence of varying intensities that stresses both anaerobic as well as aerobic systems

Karvonen’s method for finding heart rate training percentage

Target heart rate (THR) = (HRR x % intensity) + RHR

HRR = MHR-RHR

Types/modes of cardiovascular exercise

Equipment based types

Cardiovascular exercise

Group exercise classes

Circuit training style

Exercising outdoors

Exercising in heat

  • Heatstroke’s
  • Heat exhaustion
  • Peripheral vasodilation – This is where the blood comes to the surface of your skin to lower the internal heat load

Exercising in the cold

  • Frostbite
  • Hypothermia

Exercising in altitude

  • Oxygen in the air is lowered due to the partial pressure

Seasonal exercising

Water-based exercising

Mind-body exercising

Lifestyle exercising

The ACE IFT cardiovascular training phases

Phase number one: Aerobic-based training

This helps create positive experiences

It focuses on steady-state cardio

Use the talk test to gauge

Progress clients after they can maintain 20 to 30 minutes of zone one (RPE 3-4_

Phase number two: Aerobic Efficiency training

Introduce intervals and increase the duration

Increase the client’s workload at VT1 and introduce lower-level VT2/RPE 5

Phase number three: Anaerobic Endurance training

This is for clients that have performance and endurance goals

Use the VT2 threshold test to determine heart rate at VT2

Increase focus

Phase number four: anaerobic power training

Increase client’s anaerobic power

Buffer significant accumulations of blood

Improve the Foss vision energy pathways

Most clients typically will not work in this phase

Special considerations

Older adults

Youth

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ACE CPT Chapter 11 - Cardiorespiratory Training: Programming and Progressions 1
ACE CPT Chapter 11 - Cardiorespiratory Training: Programming and Progressions 2
ACE CPT Chapter 11 - Cardiorespiratory Training: Programming and Progressions 3

Tyler Read

Tyler Read, BSc, CPT. Tyler holds a B.S. in Kinesiology from Sonoma State University and is a certified personal trainer (CPT) with NASM (National Academy of sports medicine), and has over 15 years of experience working as a personal trainer. He is a published author of running start, and a frequent contributing author on Healthline and Eat this, not that.

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4 thoughts on “ACE CPT Chapter 11 – Cardiorespiratory Training: Programming and Progressions”

    1. Tyler Read - Certified Personal Trainer with PTPioneer

      Hello,
      I recommend at least skimming over the full textbook for ACE. This is a great starting point but I would definitely recommend checking out some practice tests to make sure you are fully ready before taking the exam.

    1. Tyler Read - Certified Personal Trainer with PTPioneer

      Hello,
      Currently, I am not selling additional study materials for the ACE personal training certification. On the homepage of the study guide and practice test that has 50 questions on it.

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