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NASM CPT EXAM STUDY GUIDE > CH.8 CARDIORESPIRATORY FITNESS TRAINING > Flashcards

CH.8 CARDIORESPIRATORY FITNESS TRAINING Flashcards

1
Q

ABILITY OF CIRCULATORY AND RESPIRATORY SYSTEMS TO SUPPLY O2 RICH BLOOD TO SKELETAL MUSCLES DURING SUSTAINED PHYSICAL ACTIVITY

A

CARDIORESPIRATORY FITNESS

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2
Q

5 COMPONENTS TO HEALTH RELATED PHYSICAL FITNESS

A 
CARDIORESPIRATORY FITNESS 
MUSCULAR STRENGTH 
MUSCULAR ENDURANCE 
FLEXIBILITY 
BODY COMPOSITION
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3
Q

CARDIORESPIRATORY TRAINING PROGRAMS THAT SYSTEMATICALLY PROGRESS CLIENTS THROUGH VARIOUS STAGES TO ACHIEVE OPTIMAL LEVELS OF PHYSIOLOGIC, PHYSICAL AND PERFORMANCE ADAPTATIONS BY PLACING STRESS ON CARDIORESPIRATORY SYSTEM

A

INTEGRATED CARDIORESPIRATORY TRAINING

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4
Q

CRITICAL TO HELPING CLIENTS ACHIEVE PERSONAL HEALTH AND FITNESS GOALS IN MOST EFFICIENT AND EFFECTIVE USE OF TIME AND ENERGY

A

RATE OF PROGRESSION

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5
Q

ONE OF THE MOST RELIABLE PREDICTORS OF DEATH AND DISABILITY

A

REGULAR, SUSTAINED PHYSICAL ACTIVITY OVER LIFESPAN; CARDIORESPIRATORY FITNESS

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6
Q

INITIAL EXERCISE PRESCRIPTION SHOULD REFLECT WHAT 3 THINGS ?

A

INITIAL FITNESS LEVEL OF CLIENT
FITNESS ASSESSMENT RESULTS
WHETHER CLIENT HAS ANY SIGNIFICANT RISK FACTORS OR HEALTH LIMITATIONS TO EXERCISE

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7
Q

EACH EXERCISE TRAINING SESSION SHOULD INCLUDE WHAT 3 PHASES ?

A

WARM UP PHASE
CONDITIONING PHASE
COOL DOWN PHASE

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8
Q

WARM UP CAN EITHER BE WHAT 2 THINGS ?

A

GENERAL IN NATURE OR MORE SPECIFIC TO ACTIVITY

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9
Q

LOW INTENSITY EXERCISE CONSISTING OF MOVEMENTS THAT DO NOT NECESSARILY RELATE TO MORE INTENSE EXERCISE THAT IS TO FOLLOW (WALKING ON TREADMILL OR STATIONARY BIKE)

A

GENERAL WARM UP

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10
Q

LOW INTENSITY EXERCISE CONSISTING OF MOVEMENTS THAT MIMIC THOSE THAT WILL BE INCLUDED IN MORE INTENSE EXERCISE THAT IS TO FOLLOW (BODY WEIGHT SQUATS OR PUSH UPS)

A

SPECIFIC WARM UP

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11
Q

CARDIORESPIRATORY PORTION OF WARM UP TYPICALLY LAST HOW LONG AND CONSIST OF WHAT ?

A

5-10 MINUTES, CONSIST OF WHOLE BODY, DYNAMIC CARDIOVASCULAR OR MUSCULAR MOVEMENTS

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12
Q

PURPOSE OF WARM UP PERIOD

A

INCREASE HR AND RR
INCREASE TISSUE TEMP AND
PSYCHOLOGICALLY PREPARE INDIVIDUAL FOR HIGHER TRAINING INTENSITIES

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13
Q

EFFECTS OF INCREASED HR AND RR DURING WARM UP

A

INCREASED CARDIO CAPACITY
INCREASED BLOOD FLOW TO ACTIVE MUSCLE TISSUE
INCREASED O2 EXCHANGE CAPACITY

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14
Q

EFFECTS OF INCREASED TISSUE TEMP DURING WARM UP

A

INCREASES RATE OF MUSCLE CONTRACTION
INCREASE EFFICIENCY OF OPPOSING MUSCLE CONTRACTION AND RELAXATION
INCREASE METABOLIC RATE
INCREASES SOFT TISSUE EXTENSIBILITY

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15
Q

EFFECTS OF INCREASED PSYCHOLOGICAL PREPARATION FOR BOUTS OF EXERCISE DURING WARM UP

A

INCREASED MENTAL READINESS OF INDIVIDUAL

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16
Q

SELF MYOFASCIAL RELEASE WARM UP FOR STABILIZATION CLIENT

A 
30 SECS FOR EACH MUSCLE 
GASTROCNEMIUS/ SOLEUS 
ADDUCTORS 
TENSOR FASCIA LATAE 
LATISSIMUS DORSI
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17
Q

STATIC STRETCHING WARM UP FOR STABILIZATION CLIENT

A 
30 SECS FOR EACH MUSCLE 
GASTROCNEMIUS/ SOLEUS 
ADDUCTORS 
TENSOR FASCIA LATAE 
LATISSIMUS DORSI
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18
Q

CARDIORESPIRATORY EXERCISE WARM UP FOR STABILIZATION CLIENT

A 
5-10 MINUTES 
TREADMILL
STATIONARY BIKE 
STAIRCLIMB
ROWER 
ELLIPTICAL TRAINER
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19
Q

WHAT WILL STRENGTH LEVEL CLIENTS USE FOR MUSCLES DETERMINED AS TIGHT OR OVERACTIVE DURING ASSESSMENT PROCESS BEFORE PROCEEDING TO CARDIORESPIRATORY PORTION OF WARM UP ?

A

SELF MYOFASCIAL RELEASE AND ACTIVE ISOLATED STRETCHING

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20
Q

POWER LEVEL CLIENTS WILL USE WHAT TO COMPLETE THEIR WARM UP ?

A

SELF MYOFASCIAL RELEASE AND DYNAMIC STRETCHING

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21
Q

T OR F: DYNAMIC STRETCHES CAN BE PERFORMED IN CIRCUIT FORMAT, ELIMINATING NEED FOR ADDITIONAL CARDIORESPIRATORY WARM UP ACTIVITIES

A

TRUE

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22
Q

SELF MYOFASCIAL RELEASE WARM UP FOR STRENGTH CLIENT

A 
30 SECS EACH MUSCLE 
GASTROCNEMIUS/ SOLEUS 
ADDUCTORS 
TENSOR FASCIA LATAE 
LATISSIMUS DORSI
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23
Q

ACTIVE ISOLATED STRETCHING WARM UP FOR STRENGTH CLIENT

A 
1-2 SECS 
5-10 REPS EACH MUSCLE 
GASTROCNEMIUS/ SOLEUS 
ADDUCTORS 
TENSOR FASCIA LATAE 
LATISSIMUS DORSI
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24
Q

CARDIORESPIRATORY EXERCISE WARM UP FOR STRENGTH CLIENT

A 
5-10 MINUTES 
TREADMILL
STATIONARY BIKE 
STAIRCLIMB
ROWER 
ELLIPTICAL TRAINER
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25
SELF MYOFASCIAL RELEASE WARM UP FOR POWER CLIENT (DYNAMIC, FUNCTIONAL WARM UP)
``` 30 SECS EACH EXERCISE GASTROCNEMIUS/ SOLEUS ADDUCTORS TENSOR FASCIA LATAE & ILIOTIBIAL BAND LATISSIMUS DORSI ```
26
DYNAMIC STRETCHING WARM UP FOR POWER CLIENT
``` 10 REPS EACH SIDE HIP SWINGS: SIDE TO SIDE PRISONER SQUATS LUNGE WITH ROTATION LATERAL TUBE WALKING MEDICINE BALL LIFT AND CHOP SINGLE LEG SQUAT TOUCHDOWN ```
27
T OR F: LOW INTENSITY CARDIO EXERCISE RESULTS IN SOME IMPROVEMENTS IN HEALTH, BUT NOT AS MUCH AS COMPARED WITH HIGHER TRAINING INTENSITIES
TRUE
28
GOALS OF COOL DOWN PHASE
REDUCE HR & RR COOL BODY TEMP RETURN MUSCLES TO OPTIMAL LENGTH TENSION RELATIONSHIP PREVENT VENOUS POOLING IN LOWER EXTREMITIES (CAUSING DIZZINESS/ FAINTING) RESTORE PHYSIOLOGIC SYSTEMS CLOSE TO BASELINES
29
LENGTH OF CARDIORESPIRATORY COOL DOWN
5-10 MINUTES
30
AN INCREASE IN CARDIAC OUTPUT FROM AN AVERAGE RESTING VALUE OF ABOUT 5L TO AS HIGH AS WHAT OCCURS DURING INTENSE EXERCISE ?
AS HIGH AS 20-40L/MIN
31
DURING EXERCISE, BLOOD IS SHUNTED AWAY FROM MAJOR ORGANS (KIDNEYS, LIVER, STOMACH AND INTESTINE) AND REDIRECTED WHERE AND WHY ?
REDIRECTED TO SKIN TO PROMOTE HEAT LOSS
32
DURING EXERCISE, INCREASED BP FORCES WATER FROM VASCULAR COMPARTMENT TO WHERE ?
INTERSTITIAL SPACE
33
DURING PROLONGED EXERCISE, PLASMA VOLUME CAN DECREASE BY AS MUCH AS WHAT % ?
10-20%
34
INCLUDED IN COOL DOWN PERIOD, INCLUDES CORRECTIVE STRETCHING (SELF MYOFASCIAL RELEASE AND STATIC STRETCHING) AND SHOWN TO BE EFFECTIVE AT LENGTHENING MUSCLES BACK TO OPTIMAL LENGTH TENSION RELATIONSHIP, PROMOTING OPTIMAL JOINT ROM.
FLEXIBILITY TRAINING
35
NUMBER OF TRAINING SESSIONS IN GIVEN TIMEFRAME
FREQUENCY
36
FITTE STANDS FOR WHAT ?
FREQUENCY, INTENSITY, TYPE, TIME, ENJOYMENT
37
RECOMMENDED FREQUENCY OF ACTIVITY
EVERYDAY OF WEEK, FOR SMALL QUANTITIES
38
FOR IMPROVED FITNESS LEVELS, RECOMMENDED FREQUENCY OF ACTIVITY
3-5 DAYS/ WEEK AT HIGHER INTENSITIES
39
FITTE FOR AEROBIC ACTIVITY 5 DAYS A WEEK
INTENSITY: 40% TO <60% VO2 OR 55-70% HR MAX TIME: 150 MINS/ WEEK TYPE: MODERATE INTENSITY (BRISK WALK)
40
FITTE FOR AEROBIC ACTIVITY 3 DAYS/ WEEK
INTENSITY: >OR=60% VO2R OR >70%HR MAX TIME: 75 MINS/WEEK TYPE: VIGOROUS INTENSITY (JOGGING OR RUNNING)
41
LEVEL OF DEMAND THAT GIVEN ACTIVITY PLACES ON BODY
INTENSITY
42
HIGHEST RATE OF O2 TRANSPORT AND UTILIZATION ACHIEVED AT MAXIMAL PHYSICAL EXERTION
MAXIMAL O2 CONSUMPTION (VO2 MAX)
43
DIFFERENCE B/W RESTING AND MAXIMAL OR PEAK O2 CONSUMPTION
O2 UPTAKE RESERVE (VO2R)
44
WAYS INTENSITY IS ESTABLISHED AND MONITORED
CALCULATING HR, POER OUTPUT (WATTS) CALCULATING % OF MAXIMAL 0 CONSUMPTION (VO2MAX) OR O2 UPTAKE RESERVE (VO2R)
45
REPRESENTS INTENSITY RANGE OF LESS THAN 60% VO2R, ENOUGH TO INCREASE HR AND RR, BUT NOT CAUSE EXHAUSTION OR BREATHLESSNESS
MODERATE EXERCISE
46
HIGHER INTENSITIES GREATER THAN WHAT % ARE GENERALLY REQUIRED TO IMPROVE OVERALL FITNESS AND CONDITIONING
GREATER THAN 60% VO2R
47
TRADITIONAL GOLD STANDARD MEASUREMENT FOR CARDIO FITNESS
VO2 MAX OR MAXIMAL VOLUME O2/ KG/ MIN
48
POPULAR TO ESTIMATE VO2 MAX
SUBMAXIMAL TEST
49
PREFERRED METHOD TO ESTABLISH EXERCISE TRAINING INTENSITY, ACCORDING TO AMERICAN COLLEGE OF SPORTS MEDICINE
VO2R
50
TARGET VO2R FORMULA
[(VO2MAX - VO2REST) X DEIRED INTENSITY] + VO2 REST
51
MOST COMMON AND UNIVERSALLY ACCEPTED METHOD OF ESTABLISHING EXERCISE TRAINING INTENSITY; HR AND O2 UPTAKE ARE LINEARLY RELATED DURING DYNAMIC EXERCISE
HEART REATE RESERVE (HRR)
52
HRR METHOD
TARGET HEART RATE (THR) = [(HRMAX - HR REST) X DESIRED INTENSITY ] + HR REST
53
POINT DURING GRADED EXERCISE IN WHICH VENTILATION INCREASES DISPROPORTIONATELY TO O2 UPTAKE, SIGNIFYING SWITCH FROM PREDOMINATELY AEROBIC ENERGY PRODUCTION TO ANAEROBIC ENERGY PRODUCTION
VENTILATORY THRESHOLD (TVENT)
54
TECHNIQUE USED TO EXPRESS OR VALIDATE HOW HARD CLIENT FEELS THEY ARE WORKING DURING EXERCISE
RATING OF PERCEIVED EXERTION (RPE)
55
MODERATE INTENSITY ACTIVITY IS EQUAL TO WHAT ON 6-20 BORG SCALE
SOMEWHAT HARD (12-14)
56
INFORMAL METHOD USED TO GAUGE EXERCISE TRAINING INTENSITY DURING EXERCISE
TALK TEST
57
T OR F: CORRELATION B/W TALK TEST, VO2, VENTILATORY THRESHOLD (TVENT) AND HR DURING CYCLE ERGOMETER AND TREADMILL EXERCISE
TRUE
58
T OR F: TALK TEST CAN HELP PT AND CLIENTS MONITOR EXERCISE INTENSITY W/O HAVING TO MEASURE HR OR VO2 MAX
TRUE
59
LENGTH OF TIME INDIVIDUAL IS ENGAGED IN GIVEN ACTIVITY; EXPRESSED IN MINS TYPICALLY
TIME
60
TYPE OR MODE OF PHYSICAL ACTIVITY THAT AN INDIVIDUAL IS ENGAGED IN
TYPE
61
3 CRITERIA THAT MUST BE MET FOR AN ACTIVITY/ EXERCISE TO BE CONSIDERED AEROBIC
RHYTHMIC IN NATURE USE LARGE MUSCLE GROUPS BE CONTINUOUS IN NATURE
62
AMOUNT OF PLEASURE DERIVED FROM PERFORMING PHYSICAL ACTIVITY
ENJOYMENT
63
EXERCISE ADHERENCE RATES DECLINE WHEN SPECIFIC MODE OF EXERCISE IS SELECTED FOR CLIENT BEFORE CONSIDERING WHAT ?
PERSONALITY TYPE, PREVIOUS EXERCISE EXPERIENCES, OTHER INTERESTS
64
T OR F: 150 MINUTES A WEEK OF MODERATE INTENSITY ACTIVITY HELPS IMPROVE OVERALL HEALTH AND FITNESS AND REDUCE RISK OF DEVELOPING NUMEROUS CHRONIC DISEASE
TRUE
65
EXCESSIVE FREQUENCY, VOLUME, OR INTENSITY OF TRAINING, RESULTING IN FATIGUE (ALSO CAUSED BY LACK OF PROPER REST AND RECOVERY)
OVERTRAINING
66
BODY WILL ADAPT TO LEVEL OF STRESS PLACED ON IT AND WILL THEN REQUIRE MORE OR VARIED AMOUNT OF STRESS TO PRODUCE A HIGHER LEVEL OF ADAPTATION IN THE FUTURE
PRINCIPLE OF SPECIFICITY
67
ENSURES CARDIORESPIRATORY TRAINING PROGRAMS PROGRESS IN ORGANIZED FASHION TO ENSURE CONTINUAL ADAPTATION AND TO MINIMIZE OVERTRAINING OR INJURY
STAGE TRAINING
68
3 DIFFERENT STAGES OF CARDIO TRAINING USES WHAT 3 HR TRAINING ZONES ?
ZONE 1: 65-75% ZONE 2: 76-85% ZONE 3: 86-95%
69
DESIGNED TO HELP IMPROVE CARDIO FITNESS LEVELS IN APPARENTLY HEALTHY SEDENTARY CLIENTS USING A 12-13 ON RPE (WALKING OR JOGGING 30-60 MINS)
STAGE 1
70
T OR F: STAGE 1 TRAINING HELPS CLIENTS BETTER MEET MUSCULAR ENDURANCE DEMANDS OF STABILIZATION LEVEL OR TRAINING IN OPT MODEL
TRUE
71
DESIGNED FOR CLIENTS WITH LOW TO MODERATE CARDIO FITNESS LEVELS WHO ARE READY TO BEGIN TRAINING AT HIGHER INTENSITY LEVELS
STAGE 2
72
STAGE 2 MAIN FOCUS
INCREASE WORKLOAD (SPEED, INCLINE, LEVEL) IN A WAY THAT WILL HELP CLIENT ALTER HR IN AND OUT OF ZONE 1 AND 2
73
STAGE 2 TRAINING HELPS INCREASE CARDIO CAPACITY NEEDED FOR WORKOUT STYLES IN WHAT LEVEL OF OPT MODEL ?
STRENGTH LEVEL
74
IN STAGE 2 TRAINING IT IS IMPORTANT TO ALTERNATE DAYS OF WEEK WITH WHAT TRAINING ?
STAGE 1 TRAINING
75
T OR F: STAGE 2 INTERVALS SHOULD START OUT RELATIVELY BRIEF WITH WORK TO REST (HEARD TO EASY) RATIO OF 1:2
FALSE: RATIO OF 1:3 WHEN STARTING OUT
76
FOR ADVANCED CLIENT WHO HAS MODERATLEY HIGH CARDIO FITNESS LEVEL BASE AND WILL USE HR ZONE 1,2,3
STAGE 3
77
FOCUS OF STAGE 3
FURTHER INCREASE WORKLOAD (SPEED, INCLINE, LEVEL) IN A WAY IT WILL HELP CLIENT ALTER HR IN AND OUT OF EACH ZONE
78
STAGE 3 TRAINING INCREASES CAPACITY OF ENERGY SYSTEM NEEDED IN WHAT LEVEL OF OPT MODEL?
POWER LEVEL
79
WHEN TRAINING IN STAGE 3, IT IS VITAL TO DO WHAT TO MINIMIZE RISK OF OVERTRAINING ?
ROTATE ALL 3 STAGES; LOW (STAGE 1), MODERATE (STAGE 2) HIGH INTENSITY DAY (STAGE 3)
80
INTERVALS WITHIN ZONE 3 SHOULD START OUT HOW ?
RELATIVELY BRIED,30-60 SECS
81
TYPE OF CARDIO TRAINING THAT ALLOWS FOR COMPARABLE FITNESS RESULTS WITHOUT SPENDING EXTENDED PERIOD OF TIME TO ACHIEVE THEM
CIRCUIT TRAINING
82
SERIES OF STRENGTH TRAINING EXERCISE PERFORMED ONE AFTER ANOTHER WITH MINIMAL REST
CIRCUIT TRAINING
83
``` BALL DB CHEST PRESS BALL DB ROW SINGLE LEG SCAPTION SINGLE LEG DB CURL BALL DB TRICEP EXTENSION STEP UP BALANCE REST ``` THIS IS AN EXAMPLE OF CIRCUIT TRAINING OF WHAT PHASE IN OPT MODEL ?
STABILIZATION
84
``` DB CHEST PRESS MACHINE CABLE ROW SEATED DB OVERHEAD PRESS STANDING BAR CURL MACHINE TRICEP PUSHDOWN MULTIPLANAR LUNGES REST ``` THIS IS AN EXAMPLE OF CIRCUIT TRAINING OF WHAT PHASE OF OPT MODEL ?
STRENGTH
85
``` MB CHEST PRESS MB SOCCER THROW MB SCOOP TOSS SQUAT JUMP REST ``` THIS IS AN EXAMPLE OF CIRCUIT TRAINING OF WHAT PHASE OF OPT MODEL ?
POWER
86
T OR F: RESEARCH HAS SHOWN THAT CIRCUIT TRAINING RESULTS IN HIGHER POSTEXERCISE METABOLIC RATES AS WELL A STRENGTH LEVELS
TRUE
87
CLIENTS WITH WHAT SHOULD USE TREADMILLS WITHOUT ASSISTANCE OF HANDS TO INCREASE STABILIZATION COMPONENT, ELEVATING CALORIC EXPENDITURE AND BALANCE REQUIREMENT ?
CLIENTS WHO POSSESS ROUNDED SHOULDER AND/OR FORWARD HEAD POSTURE (UPPER CROSSED SYNDROME)
88
CLIENTS WHO POSSESS AN ANTERIORLY ROTATED PELVIS AND ARCHED LOWER BACK (LOWER CROSSED SYNDROME) MAY NOT BE ADVISED TO INITIALLY USE BICYCLES OR STEPPERS FOR WHAT REASON?
HIPS ARE PLACED IN CONSTANT STATE OF FLEXION ADDING SHORTENED HIP FLEXOR COMPLEX
89
FOR A CLIENTS WHO POSSESS AN ANTERIORLY ROTATED PELVIS AND ARCHED LOWER BACK (LOWER CROSSED SYNDROME) WHY SHOULD TREADMILL SPEEDS BE KEPT AT A CONTROLLABLE PACE ?
AVOID OVERSTRIDING; HIPS MAY NOT EXTEND PROPERLY CAUSING LOW BACK OVEREXTENSION (ARCH) INCREASING STRESS ON LOW BACK
90
FOR A CLIENT WHOSE FEET TURN OUT AND/ OR KNEES MOVE IN (PRONATION DISTORTION SYNDROME) THE USE OF CARDIO EQUIPMENT THAT INVOLVES LOWER EXTREMITIES WILL REQUIRE WHAT ?
PROPER FLEXIBILITY TRAINING OF ANKLE JOINT (FOAM ROLL AND STATIC STRETCHING OF CALVES, ADDUCTORS, BICEPS FEMORIS (SHORT HEAD), ILIOTIBIAL (IT) BAND AND TENSOR FASCIA LATAE (TFL)
91
A BENEFIT OF INTEGRATED CARDIO TRAINING
DECREASES RESTING HR
92
WHEN IS A PERSON READY TO MOVE TO STAGE 2 CARDIO TRAINING FROM STAGE 1 ?
WHEN CLIENT CAN MAINTAIN ZONE 1 HR FOR 30 MINS
93
HAVE A LINEAR RELATIONSHIP DURING DYNAMIC STRETCHING
HR AND O2 UPTAKE
94
FORMULA THAT DETERMINES CLIENTS TARGET HR DURING EXERCISE
HEART RATE RESERVE (HRR)
95
INTENSITY RANGES FOR SOMEONE MOVING INTO ZONE 3 CARDIO TRAINING WORKOUT
86-90%
96
METHOD OF CARDIO THAT SHOULD BE AVOIDED FOR CLIENT WHO DEMONSTRATES LOW BACK ARCHING AS A MOVEMENT COMPENSATION
BICYCLES
97
NASM SUGGEST CARDIO PORTION OF WARM UP TO LAST HOW LONG ?
5-10 MINS
98
ACCORDING TO 2008 PHYSICAL ACTIVITY GUIDELINES, MINIMUM AMOUNT OF TIME PER WEEK INDIVIDUALS SHOULD ENGAGE IN PHYSICAL ACTIVITY PERFORMED AT MODERATE INTENSITY LEVEL
150 MINS

NASM CPT EXAM STUDY GUIDE (27 decks)

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