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CPT Class > Ch. 15 Cardiorespiratory Fitness Training > Flashcards

Ch. 15 Cardiorespiratory Fitness Training Flashcards

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NASM ® CPT 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

Activities of daily living (ADL)

A

The fundamental tasks needed to manage basic self-care activities, such as bathing, dressing, grooming, meal preparation and feeding, and homemaking.

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3
Q

The five components of fitness include

A

Cardiorespiratory (aerobic) fitness

Muscular strength

Muscular endurance

Flexibility

Body composition

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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 a risk of death or dying.

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8
Q

What term is used to describe the process and speed from which frequency, intensity, time, and type are increased?

A

Rate of progression

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9
Q

The five components of fitness include which of the following?

A

Cardiorespiratory (aerobic) fitness

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10
Q

Frequency

.

A

The number of training sessions in a given timeframe

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11
Q

Intensity

.

A

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

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12
Q

Tanaka formula

A

mathematical formula used to estimate an individual’s maximal heart rate: 208 – (0.7 × age).

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13
Q

Target heart rate

A

A predetermined exercising heart rate.

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14
Q

RPE Scale, 6–20

A

Original Scale

6

7

Very, very light

8

9

Very light

10

11

Fairly light

12

13

Somewhat hard

14

15

Hard

16

17

Very hard

18

19

Very, very hard

20

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15
Q

RPE Scale, 1–10

A

Rating

Perceived Exertion Level

0

No exertion, at rest

1

Very light

2-3

Light

4-5

Moderate, somewhat hard

6-7

High, vigorous

8-9

Very hard

10

Maximum effort, highest possible

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16
Q

Talk test

A

An aerobic test that measures the participant’s ability to talk or hold a conversation during an activity at various intensity levels.

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17
Q

Ventilatory threshold (Tvent)

A

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.

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18
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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19
Q

Time

A

The duration an individual is engaged in a given activity.

20
Q

For a mode of exercise to be considered aerobic, it should

A

(a) be rhythmic,
(b) use large muscle groups
(c) be continuous in nature.

21
Q

Some examples of modes of aerobic exercise include the following:

)

A

Jogging

Walking

Exercising on cardio equipment

Swimming

Cycling (indoors or outdoors

22
Q

Type

.

A

The mode of physical activity in which an individual is engaged

23
Q

Overtraining

A

Excessive frequency, volume, or intensity of training, resulting in reduction of performance, which is also caused by a lack of proper rest and recovery.

24
Q

High-intensity interval training (HIIT)

A

An exercise training method defined by intervals of near-maximal intensity broken up by relatively short rest periods.

25
Q

Steady-state (SS) aerobic exercise

A

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

26
Q

Enjoyment

.

A

The amount of pleasure derived from performing a physical activity

27
Q

Volume

A

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

28
Q

Nonexercise activity thermogenesis (NEAT)

A

Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs.

29
Q

Progression

A

The way an exercise program advances in intensity and/or volume to continually challenge the individual.

30
Q

What term is used to describe the point during graded exercise in which there is a switch from predominantly aerobic energy production to anaerobic energy production?

A

Ventilatory threshold (Tvent)

31
Q

Each exercise training session should also include the following phases:

A

Warm-up phase

Conditioning phase

Cool-down phase

32
Q

General warm-up

A

Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following.

33
Q

Specific warm-up

A

Low-intensity exercise consisting of movements that mimic those to be included in the more intense exercise immediately following.

34
Q

NASM recommends the cardiorespiratory portion of a warm-up be performed at a low-to-moderate intensity and last for how long?

A

Between 5 and 10 minutes

35
Q

Principle of specificity

A

A principle stating that the body will adapt to the specific demands that are placed on it; also known as the Specific Adaptations to Imposed Demands (SAID) principle.

36
Q

Which stage(s) aremost appropriate and effectivefor improving health and wellness, as well as promoting a healthy body weight for most weight-loss clients and those new to exercise?

A

1 and 2

37
Q

What does the termmidpointrefer to?

A

The intensity level halfway between VT1 and VT2

38
Q

Common postural deviations that clients may exhibit while engaging in cardiorespiratory training include the following:

A

Forward head and rounded shoulders

Anterior pelvic tilt

Adducted and internally rotated knees and pronated feet

39
Q

Ventilation

.

A

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

40
Q

Inspiration

A

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

41
Q

TRUE OR FALSE? The forward rounding of the shoulders theoretically limits the ability to lift the ribcage during ventilation and forcefully contract the diaphragm during inspiration.

A

True

42
Q

Which of the following is a predictive factor for knee injury?

A

Knee valgus

43
Q

Core stability

A

The ability of an individual to maintain a given position, adequately stabilizing the spine while the extremities are moving.

44
Q

Core endurance

.

A

The ability to control the motion of the spine over a given longer duration

45
Q

Core strength

A

The ability to control the motion of the spine.

CPT Class (56 decks)

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