Ch 8 - Cardio

Question 1

Cardiorespiratory fitness

Answer 1

ability of circulatory and respiratory systems to supply oxygen-rich blood to muscles during sustained physical activity

Question 2

Components of health-related physical fitness (5)

Answer 2

cardiorespiratory, muscular strength, muscular endurance, flexibility, body composition

Question 3

Integrated cardiorespiratory training

Answer 3

programs that progress through stages to achieve optimal physiologic, physical, and performance adaptations by placing stress on cardiorespiratory system

Question 4

General warm-up

Answer 4

low/moderate-intensity exercise that’s not necessarily related to main activity

Question 5

Specific warm-up

Answer 5

low/moderate-intensity exercise that is related to main activity

Question 6

Benefits of warm-up (3)

Answer 6

increase heart and respiratory rates, increase tissue temperature, psychological preparation

Question 7

Benefits of cool-down (5)

Answer 7

reduce heart and breathing rates, gradually cool body temperature, return muscles to optimal length-tension relationships, prevent pooling of blood in lower extremities, restore baseline physiologic systems

Question 8

FITTE

Answer 8

Frequency, Intensity, Time, Type, Enjoyment

Question 9

Aerobic recommendations

Answer 9

5 days or 2.5 hours/week of moderate exercise, or 3 days or 1.25 hours/week of vigorous exercise; or equivalent combination

Question 10

Max. oxygen consumption (VO2max)

Answer 10

highest rate of oxygen transport and utilization achieved at maximum physical exertion

Question 11

Oxygen uptake reserve (VO2 R)

Answer 11

difference between resting and maximum oxygen consumption

Question 12

VO2 R

Answer 12

Target VO2 R = [(VO2max - VO2rest) * desired intensity] + VO2rest

Question 13

HR reserve

Answer 13

Target HR = [(HRmax - HRrest) * desired intensity] + HRrest

Question 14

Measures of intensity (7)

Answer 14

VO2max, VO2 R, Peak MET, Max HR, HR Reserve, RPE, Talk Test; VO2 max is gold standard, HRR is standard, MHR is most common

Question 15

Ventilatory threshold

Answer 15

point during graded exercise at which ventilation increases disproportionately to oxygen uptake, signifying switch from aerobic to anaerobic energy production

Question 16

Aerobic criteria (3)

Answer 16

rhythmic, uses large muscle groups, continuous

Question 17

Principle of specificity

Answer 17

body will adapt to the level of stress placed on it, and will require more or varied stress to produce a higher level of adaptation in the future

Question 18

Circuit training

Answer 18

series of strength exercises performed one after another with minimal rest