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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
High Intensity Interval Training ( HIIT)
Intervals of near maximal intensity broken up by relatively short rest periods
26
Steady - State (SS) aerobic excercise
Aerobic exercise that remains at a relatively constant intensity including a stable heart rate and oxygen consumption
27
TABATA TRAINING
Maximal Effort interval lasting 20 seconds follow by only 10 seconds of rest by 8 intervals for a total of 4 minutes
28
FARTLEK TRAINING
Target many physiological system - unstructured training z endurance training in which a runner alternates periods of sprinting with periods of jogging.
29
VOLUME
The total amount of work performed in each timeframe, typically 1 week
30
Amount of aerobic exercise for weight loss
300 minutes- moderate intensity
31
NEAT ( None exercise activity thermogenesis )
Represents all the energy expended thorough the day that doesn’t include eating, sleeping or structure exercise
32
PROGRESSION
The way an exercise program advances in intensity and o volume to continually challenge the individual
33
Calories to loose weight
1, 200 to 2,000 per week though physical activity
34
General Warm Up
Low intensity exercise consisting of movement not necessary relate to the more intense exercise immediately following
35
Specific warm up
Low intensity exercise consisting of movement that mimics those to be included in the more intense exercise immediately following ( dynamic stretching)
36
Benefits of warm up
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
Components of cardio respiratory fitness training
Warm-up face conditioning face cool down face
38
Warmup Suggested Duration
5-10 minutes
39
Cool Down
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
Benefits of cool down
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
Principle of Specificity
The body will adapt to specific demands that are placed on it Specific Adaptations to Imposed Demands ( SAID principle)
42
Zone 1
below VT1 - RPE 3-4 Light to moderate Starting to sweat but can still carry on a conversation effortessly
43
Zone 2
VT1 to Midpoint -RPE 5-6 Challenging, too hard, noticeable sweating and using larger volumes of breath, continual talking is becoming challenging
44
Zone 3
Midpoint to VT2 RPE 7-8 Vigorous to very hard Profuse Sweating Vigorous breathing and ability to talk is limited to short phrases
45
Zone 4
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
Stage 1
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
Stage 2
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
Stage 3
Moderately Advance Move to zone 3 Warm up 1 min mid intensity 1 min high intensity 1 min mid intensity And so on
49
Stage 4
Increase the anaerobic capacity Athletes Moving in and out of 4 training zones
50
Stage 5
Sport specific- drills - aplicable for all types of athletes using linear , multidirectional, and sport specific activities/ high intensity interval training- agility drills
51
Ventilation
Process by which oxygen is transferred to the muscles from the lungs
52
Common postural problema while aerobic training
Forward head and rounded shoulders Anterior pelvic tilt Adducted and internally rotated knees and pronated feet
53
Rounded Shoulders and Forward head posture
Negatively affect ventilation and oxygen delivery to muscle cells Limits the ability to lift the ribcage and contract the diaphragm during inspiration
54
Inspiration
The process of contracting the inspiratory muscles to move air into the body
55
Anterior Pelvic Tilt
Arched lower back Affects ventilation oxygen delivery to muscle cells
56
Pronation Distortion Syndrome Adducted and internally rotated knees and pronated feet
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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