Chapter 11 Cardio training Flashcards
What are the 3 components of a training session?
The warm up 5-10 minutes
The conditioning phase
The cool down phase 5-10 minutes
What is the frequency of cardio exercises for moderate and vigorous exercise?
Moderate- min 5 days per week
Vigorous- min of 3 days per week
Combination- 3-5 days per week
What is the. most improtant aspect of the exercise program to monitor?
Intensity
What are the ways to monitor the intensity of an exercise?
- HR
-RPE - VO2 or MET
- Caloric expenditure
- Talk test VT1
Blood Lactate and Vt2
What is the pricliple of overload?
When additional stresses are placed on the organs in a timely and appropriate manor physiological adaptions and improvements will occur.
What is the principle of specificity?
Physiological adaptions made within the body are specific to demands placed on the body SAID
What is the focus of Phase 1 Aerobic training?
- focus on creating positive exerpience for sedentary
- no fitness assessmends
- in zone 1, RPE 3-4
What is the focus of Phase 2 Aerobic endurance training?
- increasing duration of exercise, introduce intervals
- Talk test to find VT1
- Increase workload to Vt1 and beginning Zone 2. Progress to upper zone 2
what is the focus of Phase 3 Anaerobic Endurance Training?
- endurance performance goals
- Administer VT2 test
- majority in zone 1, intervals in zone 2 and 3
- many clients never get to zone 3
What is the focus of Phase 4 Anaerobic Power training?
- improve phosphgen passages and anaeobic power
- very intense zone 3
- usually only in phase 4 for specific training cycle.
Which variable is most important to manipulate initially when starting to exercise?
Duration
If you are performing at or above VT 2 which zone are you in?
Zone 3
What are the reflected HR for zone 1, 2, and 3?
Zone 1: Below VT1
Zone 2: VT1 to just below VT2
Zone 3: At or above VT2
