Ch. 15 Cardiorespiratory Fitness Training

Question 1

Cardiorespiratory fitness

Answer 1

The ability of the circulatory and respiratory systems to provide the body with oxygen during activity.

Question 2

Activities of daily living (ADL)

Answer 2

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

Question 3

The five components of fitness include

Answer 3

Cardiorespiratory (aerobic) fitness

Muscular strength

Muscular endurance

Flexibility

Body composition

Question 4

Rate of progression

Answer 4

The process and speed from which frequency, intensity, time, and type are increased.

Question 5

Adherence

Answer 5

The level of commitment to a behavior or plan of action.

Question 6

Morbidity

Answer 6

The state of having a disease.

Question 7

Mortality

Answer 7

A state or a risk of death or dying.

Question 8

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

Answer 8

Rate of progression

Question 9

The five components of fitness include which of the following?

Answer 9

Cardiorespiratory (aerobic) fitness

Question 10

Frequency

.

Answer 10

The number of training sessions in a given timeframe

Question 11

Intensity

.

Answer 11

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

Question 12

Tanaka formula

Answer 12

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

Question 13

Target heart rate

Answer 13

A predetermined exercising heart rate.

Question 14

RPE Scale, 6–20

Answer 14

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

Question 15

RPE Scale, 1–10

Answer 15

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

Question 16

Talk test

Answer 16

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

Question 17

Ventilatory threshold (Tvent)

Answer 17

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.

Question 18

Ventilatory threshold 1 (VT1)

.

Answer 18

The point at which the body uses an equal mix of carbohydrate and fat as fuel sources

Question 19

Time

Answer 19

The duration an individual is engaged in a given activity.

Question 20

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

Answer 20

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

Question 21

Some examples of modes of aerobic exercise include the following:

)

Answer 21

Jogging

Walking

Exercising on cardio equipment

Swimming

Cycling (indoors or outdoors

Question 22

Type

.

Answer 22

The mode of physical activity in which an individual is engaged

Question 23

Overtraining

Answer 23

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

Question 24

High-intensity interval training (HIIT)

Answer 24

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

Question 25

Steady-state (SS) aerobic exercise

Answer 25

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

Question 26

Enjoyment .

Answer 26

The amount of pleasure derived from performing a physical activity

Question 27

Volume

Answer 27

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

Question 28

Nonexercise activity thermogenesis (NEAT)

Answer 28

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

Question 29

Progression

Answer 29

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

Question 30

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?  

Answer 30

Ventilatory threshold (Tvent)

Question 31

Each exercise training session should also include the following phases:

Answer 31

Warm-up phase Conditioning phase Cool-down phase

Question 32

General warm-up

Answer 32

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

Question 33

Specific warm-up

Answer 33

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

Question 34

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

Answer 34

Between 5 and 10 minutes

Question 35

Principle of specificity

Answer 35

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.

Question 36

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

Answer 36

1 and 2

Question 37

What does the term midpoint refer to?

Answer 37

The intensity level halfway between VT1 and VT2

Question 38

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

Answer 38

Forward head and rounded shoulders Anterior pelvic tilt Adducted and internally rotated knees and pronated feet

Question 39

Ventilation .

Answer 39

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

Question 40

Inspiration

Answer 40

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

Question 41

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.

Answer 41

True

Question 42

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

Answer 42

Knee valgus

Question 43

Core stability

Answer 43

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

Question 44

Core endurance | .

Answer 44

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

Question 45

Core strength

Answer 45

The ability to control the motion of the spine.