Chapter 15 Flashcards
What’s the HRR (heart rate reserve) formula? What’s your personal HRR?
The heart rate reserve (Karvonen method) formula is:
THR = [(HRmax - HRrest) desired intensity] + HRrest
What is the estimated maximum heart rate formula? What is your personal predicted max
heart rate?
The estimated heart rate max calculation is: 220 - age.
Write down and define the FITTE-VP principles.
FITTE principles:
Frequency: Frequency is how many sessions are done in a certain time frame. Usually, time frames consist of one week. The recommended frequency for exercise for somebody who’s goal is general health is every day of the week for short periods. For improving fitness levels, the recommended frequency is between three and five days every week.
• Intensity: This refers to how much demand the body is put through during a particular workout. The way to measure intensity is usually by measuring one’s heart rate. For people who have a goal of improving their general health, moderate intensity is the preferred method. This means increasing respiratory rates and heart rate but not so intense where your client is breathless and exhausted. The level of intensity ranges between 65 and 95% of your client’s maximum heart rate. We may use the RPE scale for gauges this. Just a side note.
• Time: This refers to how long a workout session lasts. This is typically measured in minutes. For general health goals, 30 minutes a day and five days a week is the recommendation.
• Type: This refers to the type of physical activity being performed. General types of exercises that are encouraged include mowing the lawn, walking to the grocery store, and using stairs instead of elevators. To improve one’s fitness level, machines that are typically used are stationary bikes, step machines, treadmills, aerobics classes, weight training, and playing sports.
• Enjoyment: The enjoyment level is a very subjective thing that people experience on an individual basis. This is also one of the most important parts of any workout program. Exercise should coincide with the likes, dislikes, and personality of the person performing the program.
• Volume: of exercise represents the total amount of work performed in each timeframe, typically 1 week.
• Progression: refers to how an exercise program advances.
How long should a client perform a warm-up? Write down all of the benefits of warming up before exercise.
NASM recommends that the warmup phase lasts between 5 and 10 minutes at low to moderate intensity level.
Benefits of warming up:
Benefits Effects
Increased heart and respiratory rate
• Increases cardiorespiratory system’s capacity to perform work
• Increases blood flow to active muscle tissue
• Increases the oxygen exchange capacity
Increased tissue temperature
• Increases rate of muscle contraction
• Increases efficiency of opposing muscle contraction and relaxation
• Increases metabolic rate
• Increases the soft tissue extensibility
Increased psychological preparation for bouts of exercise
• Increases the mental readiness for an individual
How does the RPE scale look?
6 – No exertion at all
7 – Extremely light
8–
9 – Very light
10 –
11 – Light
12 –
13 – Somewhat hard
14 –
15 – Hard
16 –
17 – Very hard
18 –
40
19 – Extremely hard
20 – Max exertion
Moderate intensity cardiovascular training is recommended for how many minutes per week?
2 1/2 hours or 150 minutes per week. Typically, we break this up into recommendations for 30 minutes per day on 5 days per week.
Write down the definition for ventilatory threshold.
Ventilatory threshold: The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominantly aerobic energy production to anaerobic energy production. This is associated with zone number two and three and used to differentiate between each zone.
What is circuit training?
Circuit training is a beneficial form of cardio training. This allows for comparable fitness results without spending extended time to achieve these results. It is time efficient. Usually, circuit training consists of series of strength training exercises that people perform with little rest. Three types of routines are common, these are stabilization, strength, and power.
