ExRx: Cardiovascular Training (Questions & Answers) Rated 100% Correct!!
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ExRx Cardiovascular Training
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ExRx Cardiovascular Training
example of why we use HRR instead of MHR - 2 30 year olds: A= resting HR of 40 bpm, B=resting
HR of 90 bpm
MHR is same: 220-30=190 bpm +/- 10
HRR: 190-40=150; 190-90=100
exercise at 60% at MHR: 114 for both, A will have to work harder to get there
60% of HRR: 150*0.6=90, 90+40=130; 100*.6=60, ...
ExRx: Cardiovascular Training
example of why we use HRR instead of MHR - 2 30 year olds: A= resting HR of 40 bpm, B=resting
HR of 90 bpm
MHR is same: 220-30=190 bpm +/- 10
HRR: 190-40=150; 190-90=100
exercise at 60% at MHR: 114 for both, A will have to work harder to get there
60% of HRR: 150*0.6=90, 90+40=130; 100*.6=60, 60+90=150
ACSM Guidelines Exercise volume - 500-1000 MET-min/wk (MET-min: multiply mets by how many
min)
achieve at least 7,000 steps (100 steps/min very rough estimate of mod intensity)
FITT - Frequency: per week
Intensity: absolute or intensity (mpg, min/mile) or relative (HR)
Type: mode
Time: duration, how long exercise lasts, variability and progression need to be accounted
ACSM Guidelines for FITT (different from national physical activity guidelines 150 min and mets) :
*Frequency* - F: 3-5 d/wk, 5 d of mod intensity or 3 day of vig
~ bc they arent always equal our default is *HRR* to describe CVD bc more accurate
National PA guidelines for intensity compared to ACSM - light: less than 3, mod: 3-6, vig: 6+
, if someone is really in shape, 3-6 METs would seem way too easy, so thats why we use HRR, bc moderate
would actually be moderate relative to them
ACSM Guidelines for FITT: *Type* - Mode: rhythmic aerobic exercises involving large muscle
groups
ACSM Guidelines for FITT: *Time* - moderate intensities: 30-60 min (totaling 150 min or more per
week)
vig intensities: 20-60 min (totaling 75 min or more per week)
less than 20 min may be beneficial for sedentary
HRR equation - HRmax-HRrest
20 yr old: 220-20=200; resting bpm=60
HRR= 200-60=140
how to calculate 80% HRR - 20 yr old: 220-20=200; resting bpm=60
HRR= 200-60=140
140* 0.8 = 112
112+60=172
172 is 80% of range
how to calculate 80% MHR - 20 yr old: 220-20=200
200 * 0.8= 180
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