Ch. 15 Cardiorespiratory Fitness Training Flashcards
Cardiorespiratory fitness
The ability of the circulatory and respiratory systems to provide the body with oxygen during activity.
Activities of daily living (ADL)
The fundamental tasks needed to manage basic self-care activities, such as bathing, dressing, grooming, meal preparation and feeding, and homemaking.
The five components of fitness include
Cardiorespiratory (aerobic) fitness
Muscular strength
Muscular endurance
Flexibility
Body composition
Rate of progression
The process and speed from which frequency, intensity, time, and type are increased.
Adherence
The level of commitment to a behavior or plan of action.
Morbidity
The state of having a disease.
Mortality
A state or a risk of death or dying.
What term is used to describe the process and speed from which frequency, intensity, time, and type are increased?
Rate of progression
The five components of fitness include which of the following?
Cardiorespiratory (aerobic) fitness
Frequency
.
The number of training sessions in a given timeframe
Intensity
.
The level of demand placed on the body by a given activity
Tanaka formula
mathematical formula used to estimate an individual’s maximal heart rate: 208 – (0.7 × age).
Target heart rate
A predetermined exercising heart rate.
RPE Scale, 6–20
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
RPE Scale, 1–10
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
Talk test
An aerobic test that measures the participant’s ability to talk or hold a conversation during an activity at various intensity levels.
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.
Ventilatory threshold 1 (VT1)
.
The point at which the body uses an equal mix of carbohydrate and fat as fuel sources
Time
The duration an individual is engaged in a given activity.
For a mode of exercise to be considered aerobic, it should
(a) be rhythmic,
(b) use large muscle groups
(c) be continuous in nature.
Some examples of modes of aerobic exercise include the following:
)
Jogging
Walking
Exercising on cardio equipment
Swimming
Cycling (indoors or outdoors
Type
.
The mode of physical activity in which an individual is engaged
Overtraining
Excessive frequency, volume, or intensity of training, resulting in reduction of performance, which is also caused by a lack of proper rest and recovery.
High-intensity interval training (HIIT)
An exercise training method defined by intervals of near-maximal intensity broken up by relatively short rest periods.
Steady-state (SS) aerobic exercise
Aerobic exercise that remains at a relatively constant intensity, including a stable heart rate and oxygen consumption.
Enjoyment
.
The amount of pleasure derived from performing a physical activity
Volume
The total amount of work performed in each timeframe, typically 1 week.
Nonexercise activity thermogenesis (NEAT)
Energy expenditure through daily activities outside of structured exercise, such as walking, completing household chores, and taking the stairs.
Progression
The way an exercise program advances in intensity and/or volume to continually challenge the individual.
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?
Ventilatory threshold (Tvent)
Each exercise training session should also include the following phases:
Warm-up phase
Conditioning phase
Cool-down phase
General warm-up
Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise immediately following.
Specific warm-up
Low-intensity exercise consisting of movements that mimic those to be included in the more intense exercise immediately following.
NASM recommends the cardiorespiratory portion of a warm-up be performed at a low-to-moderate intensity and last for how long?
Between 5 and 10 minutes
Principle of specificity
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.
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?
1 and 2
What does the termmidpointrefer to?
The intensity level halfway between VT1 and VT2
Common postural deviations that clients may exhibit while engaging in cardiorespiratory training include the following:
Forward head and rounded shoulders
Anterior pelvic tilt
Adducted and internally rotated knees and pronated feet
Ventilation
.
Process by which oxygen is transferred to the muscles from the lungs
Inspiration
The process of contracting the inspiratory muscles to move air into the body.
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.
True
Which of the following is a predictive factor for knee injury?
Knee valgus
Core stability
The ability of an individual to maintain a given position, adequately stabilizing the spine while the extremities are moving.
Core endurance
.
The ability to control the motion of the spine over a given longer duration
Core strength
The ability to control the motion of the spine.
