Cardiorespiratory Training

Question 1

Definition of cardiorespiratory training

Answer 1

aerobic exercises/activities that target the large muscles to increase demand for oxygen over an extended period of time and at a moderate to moderately high intensity

Question 2

Purpose of cardiorespiratory training

Answer 2

to improve the heart, circulatory and pulmonary systems (stronger heart and lungs)

Question 3

Duration fo cardiorespiratory training

Answer 3

typically 20-45 minutes of a 60 minute class

Question 4

Modalities of cardiorespiratory training

Answer 4

repetetive large muscle movement that can be done for at least 20-45 min. or in short 10 min boosts in a circuit type format
(ex: walking, hiking, running, stepping, high/low impact)

Question 5

Common Training Methods

Answer 5

1. Continuous/steady state training
2. Interval training
3. Intermittent training
4. Circuit training

Question 6

Continuous Training

Answer 6

• intensity gradually increases, is held at a steady state for the majority of the workout, and then decreases
• workload is kept relatively constant
• heartrate, blood pressure, perceived exertion rate, and breathing rate are relatively constant or steady

Flat top bell curve recommended

• at the beginning: intensity gradually increases until participants are in their training zones.
• Goal= minimize large intensity ups &downs; maintains a steady state during workout
• At the end: intensity gradually decreases

Question 7

Interval Training

Answer 7

• Timed bouts of higher intensity work followed by lower intensity active recovery
• Lower intensity work is alternated with higher intensity work
• intervals are formatted in a timed ratio
• to progress a high-level class, the time of the high-intensity interval might be increased with less time given for the easy interval

Question 8

Intermittent Training

Answer 8

• Variable intensity/spontaneous/less structured form of interval training
• similar to interval training, except that the hard & easy intervals aren’t as structured

Question 9

Circuit training

Answer 9

timed bouts of activities/exercised performed in a station to station, or sequential manner

Question 10

Special considerations

Answer 10

• monitor intensity -recommended every 10-15 minutes and upon completion of the cool down
• avoid large number of receptions when doing high stress moves (high stress moves- jumping jacks, high kicks, scissors, plyometric squats)
• limit excessive repetitions of them without a break
• avoid having more than 8 consecutive hops on one leg

Question 11

Cool Down

Answer 11

• 3-5 minutes of lower intensity rhythmic activity is recommended
• helps to prevent blood pooling and light-headedness and allows the heart to safely and gradually decrease
• incorporate standing stretches