Ch 8. Cardiorespiratory Fitness Training

Question 1

Cardiorespiratory Fitness

Answer 1

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

Question 2

Integrated cardiorespiratory training

Answer 2

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

Question 3

What is the PRIMARY benefit of cardiorespiratory training.

Answer 3

Sustained regular cardiorespiratory fitness over the span of many years is the best prevention of morbidity and mortality especially where chronic diseases are concerned.

Question 4

General warm-up

Answer 4

low intensity exercises that have no bearing on the work to follow

Question 5

Specific warm-up

Answer 5

Low intensity exercises that have similar movement patterns to the work to follow

Question 6

Purpose of the warm-up

Answer 6

To increate heart and respiration rate
To warm up the muscle tissue
To mentally prepare the client for more intense work

Question 7

What are the three phases of a cardiorespiratory training session

Answer 7

1. Warm-Up
2. Conditioning
3. Cool down

Question 8

Benefits of cardiorespiratory exercise include

Answer 8

Stronger cardiorespiratory system.
Reduced risk of heart disease, obesity or diabetes.
Increased resilience against stress, anxiety, and depression.
Improved mental function
Thicker cartilage and bones with weight-bearing aerobic exercise.
Increased musculature and lean body mass

Question 9

Purpose of cool down

Answer 9

Reduce heart and breathing rates
Gradually cool body temp
Return muscles to their optimal length-tension relationship
Prevent venous pooling of blood in the lower extremities
Restore physiologic systems close to baseline

Question 10

FITTE

Answer 10

The acute variables of exercise training recommendations

FITTE stands for
Frequency
Intensity
Type
Time
Enjoyment

Question 11

VO2 Max (Maximal oxygen consumption)

Answer 11

The highest rate of oxygen transport and utilization achieved at maximal physical exertion.

Question 12

VO2R (Oxygen Uptake Reserve)

Answer 12

The difference between resting and maximal or peak oxygen consumption

Question 13

VO2 Reserve Method

Answer 13

A method to determine exercise training intensity

Target VO2R = [(VO2 max - VO2 rest] * intensity] + VO2 rest

Which is the difference between VO2 mand and VO2 rest, multiplied by the desired intensity, all added to the VO2 rest.

Question 14

Common HR max formula

Answer 14

220 - age

Question 15

The Heart Rate Reserve Method (HRR)

Answer 15

Another name for the Karvonen Method

Target Heart Rate (THR) = [(HRmax - HRrest) * desired intensity] + HRrest

Question 16

The Karvonen method

Answer 16

Another name for the Hear Rate Reserve Method

Target Heart Rate (THR) = [(HRmax - HRrest) * desired intensity] + HRrest

Question 17

Three criteria for exercise to be aerobic.

Answer 17

1. It must be rhythmic in nature
2. It must use large muscle groups
3. It must be continuous in nature.

Question 18

Stage 1 of Cardio Respiratory training

Answer 18

For: Undertrained or Sedentary Clients

Training at 65% - 75% of HRmax or a 12 -13 on the perceived exertion scale.

Clients should start slowly and work up to 30 to 60 minutes of continuous exercise in zone 1.

Question 19

Cardiorespiratory Training Zone 1

Answer 19

65% - 75% of HRmax or a 12 -13 on the perceived exertion scale.
Example: Walking or Jogging

Question 20

Cardiorespiratory Training Zone 2

Answer 20

76-85% of HRmax or 14 - 16 on perceived exertion scale
Example: Group Fitness Class

Question 21

Cardiorespiratory Training Zone 3

Answer 21

86 - 95% HRmax or a 17-19 on perceived exertion scale
Example: Sprinting

Question 22

Stage II of Cardio Respiratory Training

Answer 22

For: Clients with low-to-moderate cardiorespiratory fitness levels who are ready to being training at higher intensity levels.

This is Interval Training

Start by warming up in zone 1 for 5 to 10 minutes
Over the first minute of the conditioning phase ramp the client up to Zone 2, If they achieve Zone 2 within the minute have them maintain for the rest of the minute.
At the end of the minute bring them back down to Zone 1 for 3 minutes.
Repeat the Zone 1, Zone 2 cycle for time.
Adjust zones as necessary if the client cannot fluctuate between the zones succesfully.

Question 23

Stage II Programming

Answer 23

In Stage II you should alternate between Stage I and Stage II training

As a general rule, intervals should start out relatively brief with a work-to-rest ratio of 1:3. You can then progress the client thought 1:2 and 1:1 ratios, you may also modify duration as well.

Question 24

Stage III of Cardio Respiratory Training

Answer 24

For: The advanced client who has a moderately high cardiorespiratory fitness level base and will use heart rate zones one, two, and three.

1. Warm up in Zone 1 up to ten minutes
2. Increase to Zone 3 over two minutes, adding intensity each minute
3. Drop the workload back to the zone 2 exertion level and look for heart rate to follow over the next minute.
4. Increase back to Zone 3
5. Drop the workload to Zone 1 for 5-10 minutes

Repeat if desired.

If the heart rate does not drop down to Zone 2 levels it is a strong indicator of overtraining and you should instead drop the client down to Zone 1 or 2 for the rest of the workout.

Question 25

Stage III