Chapter 14: Cardiovascular Training Methods Flashcards
6 variables to be considered to ensure safe participation in a cardiovascular exercise program
hydration clothing and footwear warm up/cooldown prescription of exercise frequency, intensity, duration proper breathing techniques exercise program variation
During a high intensity exercise in a hot environment this much water can be lost every hour
2-4 quarts
The digestive system can only absorb this much water per hour
1 quart
This is the best drink for exercise duration of less than 1 hour
water
These are the best drinks for exercise duration greater than 1 hour
sport drinks with sodium and glucose
This type of exercise is important during aerobic activites
comfortable, loose-fitting clothing
These are important aspects of footwear during aerobic training
cushioning, stability, and comfort while maintaining flexibility
the most important quality determining factor of running shoes
compression capabilities
this much of the shoes compression capabilities are lost within 300-500 miles of use
50%
How often should running shoes be replaced
every 300-500 miles, or six months
Running shoes are made with these three types of forms
straight, semi-curved, or curved
over pronators may benefit from shoes of this type
straight
under pronators may benefit from shoes of this type
curved
neutral foot strikers may benefit from shoes with this type
semi-curved
How long should warm up and cool down periods be to raise and lower the HR to exercise and resting levels respectively
5-15 minutes
Suggested frequency of aerobic exercise
2-5 sessions per week
suggested intensity of aerobic exercise
50-85% HRR
suggested duration of aerobic exercise
20-60 minutes
A general recommendation to clients about breathing during aerobic exercise
be able to carry on a casual conversation while exercising and breathing through both the nose and mouth
These aspects of fitness carry over well from one modality of aerobic training to the next
cardiovascular and pulmonary
These aspects of fitness do no carry over well from one modality of aerobic training to the next
musculoskeletal and connective tissues
One can offset the lack of air resistance associated with treadmill running by doing this
increasing the incline by 1%
An important drawback of stair climbers
deconditioned clients may not be able to use a stair climber at even the lowest work levels
appropriate range of movement for stair steppers
4-8 inches
Excessive depth on a stair stepper is usually displayed by this
excessive side-to-side rocking of the hips
Generally these are good ranges for stepping speed on a stair stepper
43-95 steps/min
these types of training modalities are low-impact and can be used for clients who have orthopedic problems like arthritis and low back pain
ellipticals, stationary bikes, swimming
A drawback of the stationary bike
local muscle fatigue leading to suboptimal cardiovascular stimulus
a general guideline for seat height of a stationary bike
midhip level
In general the most economical pedaling cadences range from here to here
60-100 rpm
most of the force production during cycling is applied in these two directions
forward and downward
most recreational rowers row at a moderate cadence of
20-25 strokes/minute
two ways to increase walking intensity
increase stride frequency and/or stride length
when is it generally a good idea to switch from a walking program to a walk/running program
when one can walk with becoming fatigued at 4mph
This is the safest foot strike method for running
heel-ball method
Where should the foot land in relation to the body during running
the heel should be under the hip
allowing the foot to strike to far ahead of the body when running is called
over-striding
This is also an inefficient running technique that increases stride frequency
under-striding
This is also an inefficient running technique that increases stride length
over-striding
This is the best way to increase stride length while running
increase rear leg drive, but increasing strength and ROM
Instructing a running client to take quicker, softer, relaxed steps and keep the feet low to the ground does this
increases stride frequency
arm stroke in swimming is responsible for this much of the propulsion force
80-90%
proper movement pattern during the power phase of the freestyle stroke
S shaped
