Cardiorespiratory training

Question 1

integrated cardiorespiratory training

Answer 1

programs the systematically progress clients through various states to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system.

Question 2

General vs specific warm up

Answer 2

both are low intensity, but general consists of movements that do not necessarily relate to the more intense exercise to follow, whereas specific mimics the activities to follow.

Question 3

NASM reccommendation for warm up activities

Answer 3

5-10 min of low to mod intensity
new sedentary clients may require up to 1/2 of their workout time to be warm up.
those with musculoskeletal imbalances should do SMR and static stretching first.

Question 4

FITTE Factors

Answer 4

Frequency
Intensity
Time
Type 
Enjoyment

Question 5

Recommended frequency for cardioresp. training

Answer 5

General health: daily, short time

Improved fitness: 3-5d/wk and higer intensities

Question 6

Intensity recommendations for general cardioresp. training

Answer 6

General Health: Mod. (60%VO2R; jog/run

Question 7

Time recommendations for cardioresp. training

Answer 7

General Health: 150 min/wk moderate exercise

Improved Fitness: 75min/wk vigorous exercise

Question 8

3 criteria for “aerobic” activity

Answer 8

1. rhythmic
2. use large muscle groups
3. continuous

Question 9

Training zone 1 (HR%, perceived exertion, example)

Answer 9

HR 65-75%
exertion = 12-13 (light - somewhat hard)
example: walk or jog

Question 10

Training zone 2 (%HR, perceived exertion, example)

Answer 10

HR 76-85%
exertion = 14-16 (hard/heavy)
example: group exercise, spinning class

Question 11

Training zone 3 (%HR, perceived exertion, example)

Answer 11

HR 86-95%
exertion = 17-19 (very hard, extremely hard)
example: sprinting

Question 12

overtraining

Answer 12

excessive frequency, volume, or intensity of training, resulting in fatigue (also caused by lack of rest or recovery)

Question 13

Circuit training

Answer 13

A series of strength training exercises performed sequentially with minimal rest. shown to be as beneficial as traditional cardiopulm exercise, and produces higher postexercise metabolic rates and strength.