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Guide to Designing Cardiorespiratory Exercise Programs Study Guide

Guide to Aerobic Exercise Prescription

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Assessing and Designing Fitness Programs

Assessing Cardiorespiratory Fitness

Guidelines and protocols for conducting maximal and submaximal exercise testing to measure VO2max and cardiorespiratory endurance.

  • VO2max
  • Absolute VO2
  • Graded exercise test (GXT)
  • Maximal exercise test protocols
  • Submaximal exercise test protocols
  • Treadmill protocols
  • Stationary bike protocols
  • Bench stepping
  • Recumbent stepper
  • VO2max attainment criteria
  • RPE scale
  • Age-predicted HRmax
  • Ventilatory parameters (RER)
  • Ramp protocols
  • Discontinuous protocols

Designing Resistance Training Programs

This material covers benefits of resistance training, types of training, program variables, periodization models, and training considerations for children and older adults.

  • Static training
  • Isokinetic training
  • Dynamic resistance training
  • Program variables
  • Exercise order
  • Intensity
  • Sets
  • Volume
  • Frequency
  • Rest
  • Periodization
  • Linear periodization
  • Undulating periodization
  • Block periodization
  • Macrocycle
  • Mesocycle
  • Microcycle
  • Blood flow restriction
  • Concurrent training
  • Nutritional supplements

Designing Cardiorespiratory Exercise Programs

Designing cardiorespiratory exercise programs involves individualizing the exercise prescription using the FITT-VP principle to target fitness or health goals.

  • Exercise prescription
  • FITT-VP principle
  • Warm-up
  • Endurance conditioning
  • Cool-down
  • Stretching
  • Intensity
  • Frequency
  • Duration
  • Mode
  • Volume
  • Progression
  • METs

Setting and Personalizing Aerobic Exercise Intensity

  • Steady-state heart rate
  • Cardiorespiratory fitness (CRF)
  • VO2 reserve (%VO2R)
  • Heart rate reserve (HRR)
  • Karvonen method
  • Rating of perceived exertion (RPE)
  • Borg scale
  • OMNI scale
  • Metabolic Equivalent of Task (MET)
  • Frequency, Intensity, Time, Type, Volume, and Progression (FITT-VP)
  • Aerobic training methods
  • Continuous and discontinuous training
  • Multimodal exercise
  • Caloric expenditure
  • Initial conditioning, improvement, and maintenance stages

Assessing Muscular Fitness Categories and Methods

This document covers muscular strength, muscular endurance, and muscular power along with assessment methods using dynamometers, free weights, machines, and isokinetic machines.

  • Muscular strength
  • Muscular endurance
  • Muscular power
  • Concentric and eccentric components
  • Auxotonic muscle action
  • Isokinetic muscle action
  • Maximum voluntary contraction (MVC)
  • Static grip strength
  • Static grip endurance
  • Static leg and back strength

Assessing Muscular Fitness and Strength

Methods for assessing muscular fitness include dynamic strength assessment, static endurance of trunk, dynamic muscular endurance testing, and assessing muscular power.

  • Static endurance of trunk
  • Dynamic strength assessment
  • Constant-resistance machines
  • Variable-resistance machines
  • 1-RM testing
  • Relative strength
  • Dynamic muscular endurance testing
  • YMCA bench press test
  • Dynamic isokinetic muscle testing
  • Calisthenics
  • Assessing muscular power
  • Vertical jump test
  • Muscular fitness testing sources of error
  • 1-RM prediction formulas
  • Assessing muscle balance
  • Muscular fitness testing of older adults
  • Muscular fitness testing of children

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