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Training Fundamentals > Cardio Fitness Training > Flashcards

Cardio Fitness Training Flashcards

1
Q

Cardiorespiratory fitness

A

The ability of the circulatory and respiratory systems to provide the body with oxygen during activity

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2
Q

ADL activities of daily living

A

The fundamentals task needed to manage basic self-help activities like bathing, dressing, grooming, meal preparation and feeding and homemaking

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3
Q

Five components of fitness

A

Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Cardiorespiratory fitness

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4
Q

Rate of progression

A

The process and speed from which frequency, intensity, time and type are increased

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5
Q

Adherence

A

The level of commitment to a behavior or plan of action

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6
Q

Morbidity

A

The state of having a disease

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7
Q

Mortality

A

A state or risk of death on dying

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8
Q

FITTE VP Principle

A

Frequency, Intensity , Type, Time, Enjoyment, Volume and Progression

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9
Q

FREQUENCY

A

The number of trainings sessions in a give time frame

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10
Q

INTENSITY

A

The level of demand placed on the body by a given activity

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11
Q

Moderate - Intensity Aerobic activity

A

At least 5 days a week - 150 minutes per week

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12
Q

Vigorous Intensity Aerobic

A

At least 3 day per week - 75 minutes per week

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13
Q

Combination Moderate and High Intensity Aerobic

A

3-5 days per week-

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14
Q

VO2Max

A

The maximal volume of oxygen consumed per kg of body weight per minute

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15
Q

Maximal Heart Rate- Tanaka Formula

A

208 - (0.7 x age)

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16
Q

HRR Heart Reserve - Karvonen Method

A

Consider resting HR - based on the difference between estimated Max HR and Resting HR
(HR max - HR rest) x desired intensity + HR rest = Target HR

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17
Q

Talk Test

A

An aerobic test that measure the ability to talk or hold a conversation during an activity at various intensity levels

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18
Q

MET

A

3.5 milliliters of oxygen consumed per kg per minute ( amount of oxygen consumed by an individual at rest)

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19
Q

Rate of Perceived Exertion

A

Subjective measure of how hard a person feels they are working

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20
Q

Ventilatory Threshold ( T vent)

A

The point during graded exercise in which ventilation increases disproportionately to oxygen uptake signifying a switch from aerobic to anaerobic energy production

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21
Q

Ventilatory Threshold 1 (VT1)

A

The point at which the body uses an equal mix of carbohydrate and fat as fuel sources

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22
Q

TIME

A

The duration an individual is engaged in a given activity

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23
Q

TYPE

A

The mode of physical activity in which an individual is engaged

24
Q

AEROBIC ACTIVITY

A

Rhythmic
Use large muscle groups
And continuos

25
Q

High Intensity Interval Training ( HIIT)

A

Intervals of near maximal intensity broken up by relatively short rest periods

26
Q

Steady - State (SS) aerobic excercise

A

Aerobic exercise that remains at a relatively constant intensity including a stable heart rate and oxygen consumption

27
Q

TABATA TRAINING

A

Maximal Effort interval lasting 20 seconds follow by only 10 seconds of rest by 8 intervals for a total of 4 minutes

28
Q

FARTLEK TRAINING

A

Target many physiological system - unstructured training z
endurance training in which a runner alternates periods of sprinting with periods of jogging.

29
Q

VOLUME

A

The total amount of work performed in each timeframe, typically 1 week

30
Q

Amount of aerobic exercise for weight loss

A

300 minutes- moderate intensity

31
Q

NEAT ( None exercise activity thermogenesis )

A

Represents all the energy expended thorough the day that doesn’t include eating, sleeping or structure exercise

32
Q

PROGRESSION

A

The way an exercise program advances in intensity and o volume to continually challenge the individual

33
Q

Calories to loose weight

A

1, 200 to 2,000 per week though physical activity

34
Q

General Warm Up

A

Low intensity exercise consisting of movement not necessary relate to the more intense exercise immediately following

35
Q

Specific warm up

A

Low intensity exercise consisting of movement that mimics those to be included in the more intense exercise immediately following
( dynamic stretching)

36
Q

Benefits of warm up

A

Increase Cardiorespiratory system capacity, blood flow to the muscles oxygen exchange capacity
Rate of muscle contraction
Metabolic rate and soft tissue extensibility
Mental readiness

37
Q

Components of cardio respiratory fitness training

A

Warm-up face
conditioning face
cool down face

38
Q

Warmup Suggested Duration

A

5-10 minutes

39
Q

Cool Down

A

Provides The body, with a smooth transition from exercise back to a steady state of rest in essence a cool down is the opposite of the warm

40
Q

Benefits of cool down

A

Reduce heart and breathing rates
gradually cool body temperature

return muscles to the Optimal resting length
prevent pooling of blood in the lower extremities and restore physiologic system close to baseline

41
Q

Principle of Specificity

A

The body will adapt to specific demands that are placed on it

Specific Adaptations to Imposed Demands ( SAID principle)

42
Q

Zone 1

A

below VT1 - RPE 3-4
Light to moderate
Starting to sweat but can still carry on a conversation effortessly

43
Q

Zone 2

A

VT1 to Midpoint -RPE 5-6
Challenging, too hard,
noticeable sweating and using larger volumes of breath, continual talking is becoming challenging

44
Q

Zone 3

A

Midpoint to VT2 RPE 7-8
Vigorous to very hard
Profuse Sweating
Vigorous breathing and ability to talk is limited to short phrases

45
Q

Zone 4

A

Above VT2 - RPE 9-10
Very hard to maximal effort breathing as hard as possible speaking is impossible of limited to grunts of single words

46
Q

Stage 1

A

VT1 - Decondition individuals - up to 30 minutes of aerobic 5 times x week -
Warm Up 5-10
30 Min workout
Coold down 5 - 10 min

47
Q

Stage 2

A

Intermediate cardio respiratory fitness- introduction to interval training- intensities varied
Warm up
1 min
3 min
1 min
Cool down
30-60 seconds of hard effort

48
Q

Stage 3

A

Moderately Advance
Move to zone 3
Warm up
1 min mid intensity
1 min high intensity
1 min mid intensity

And so on

49
Q

Stage 4

A

Increase the anaerobic capacity
Athletes
Moving in and out of 4 training zones

50
Q

Stage 5

A

Sport specific- drills - aplicable for all types of athletes
using linear , multidirectional, and sport specific activities/ high intensity interval training- agility drills

51
Q

Ventilation

A

Process by which oxygen is transferred to the muscles from the lungs

52
Q

Common postural problema while aerobic training

A

Forward head and rounded shoulders
Anterior pelvic tilt
Adducted and internally rotated knees and pronated feet

53
Q

Rounded Shoulders and Forward head posture

A

Negatively affect ventilation and oxygen delivery to muscle cells
Limits the ability to lift the ribcage and contract the diaphragm during inspiration

54
Q

Inspiration

A

The process of contracting the inspiratory muscles to move air into the body

55
Q

Anterior Pelvic Tilt

A

Arched lower back
Affects ventilation oxygen delivery to muscle cells

56
Q

Pronation Distortion Syndrome
Adducted and internally rotated knees and pronated feet

A

Knee valgus it a predicted factor for injury- proper mobility at the ankle joint - stretching for the calves , adductor and hip flexor
Strengthen gluteus medius and Maximus

Training Fundamentals (10 decks)

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