Cardiorespiratory fitness Flashcards
Cardiorespiratory fitness
The ability of the circulatory and respiratory systems
to supply oxygen-rich blood to skeletal muscles during sustained physical activity.
Integrated cardiorespiratory training
Cardiorespiratory training programs that systematically progress clients through various stages to achieve
optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system
Stage training
progressive cardio training that ensures continual adaptation and minimizes the risk of overtraining and injury.
Stage I
used to improve cardio for apparently healthy sedentary individuals.
- Uses HR zone 1.
- Start slowly, work up to 30-60 minutes of exercise.
Stage II
for individuals with low-to-moderate cardio fitness who are ready to train at higher intensities.
- Uses HR zone 2 intervals, with zone 1 for recovery.
- for every 1 minute in zone 2, do 3 minutes in zone 1
- Progress using 1:2 and eventually 1:1 work-to-rest ratios.
Stage III
for advanced exercisers with moderately high cardio fitness levels; increases capacity of energy systems needed at the Power Level.
- Uses HR zones 1, 2, and 3.
- Once per week is adequate, with Stage II and Stage I days needed to avoid overtraining.
General warm-up
Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow.
Specific warm-up
Low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow.
Intensity
The level of demand that a given activity places on the body
Maximal oxygen consumption (VO2max)
The highest rate of oxygen transport and utilization achieved at maximal physical exertion.
Oxygen uptake reserve (VO2R)
The difference between resting and maximal or peak oxygen consumption.
Ventilatory threshold (Tvent)
The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.
FITTE
Frequency, intensity, time, type, enjoyment
Over training
Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery).
Volume
amount of physical training performed within a specific period of time; varies based on OPT Phase and individual status and abilities.
