Chapter 7: Cardio Respiratory Fitness Flashcards
What are some of the benefits of a warm up?
Helps prevent lactic acid build up, increases HR, BP, muscle temperature and oxygen consumption as well as increases the gaseous exchange to the cells
What are benefits of a cool down?
Slowly returns all body processes to normal (HR, temperature, breathing), prevents venous pooling and a sudden drop in BP and decreases lactic acid in the muscles
What are the three cardio respiratory exercise groups?
Precise control - exercise intensity is easily maintained at a constant level which depends on the client’s fitness level
Enjoyment - energy expenditure is related to skill
Group or team oriented - variable in both skill and intensity and is group or team sports
How should you train (i.e. duration and days/week) if you want to improve cardio respiratory fitness and lower body fat?
Exercise for 20 minutes or more, at least three days per week, with no more than two days between
When first starting cardio exercises, how long should beginners exercise for?
Beginners should start with 10-20 minutes at a time
How long should the average participant perform cardio exercise?
At least 15 minutes working up to 45 minutes
How long should someone with a very high fitness level perform cardio exercise for?
30-60 minutes
What is the recommended intensity of the HRR using the Karvonen Method?
40-85% of max. HR
Give the percentages of HRR for beginners, average healthy adults, and healthy individuals with a higher fitness level
50-60% of HRR for beginners
60-75% of HRR for the average healthy adult
70-85% of HRR for individuals with a higher fitness level
What is the average person’s resting HR?
Between 70-85 bpm
Using the Karvonen Method, calculate the heart rate range for a 35 year old woman with a RHR of 70 bpm
220 - 35 - 70 bpm = 115 HRR
115 x 0.6 + 70 = 139 bpm (lower end)
115 x 0.75 + 70 = 156.25 bpm
The range for the woman is 139-156 bpm
When using the RPE method to score intensity what is the ideal range for cardio?
A rating of between 4 and 7 is ideal
Give the guidelines for the RPE rating scale
0 = rest 2-3 = low level (warm up) 4-5 = moderate (cardio) 7 = very strong 10 = all out effort
What does MET stand for?
Metabolic Equivalent of Task - MET’s establish a common exercise intensity language between the fitness professional and healthcare professionals
What is the average MET exercise intensity?
Between 7 - 11 METs
Calculate the MET for the following:
Your client Trevor runs for 30 minutes, 3 to 5 times per week. He has been told he has a score of 7 METs. What is the ml/kg/min of oxygen that Trevor is capable of assimilating?
7 x 3.5 ml/kg/min = 24.5 MET
What are some of the benefits of doing cardiovascular exercises?
Lower risk factors of CV disease, better sleep, more energy, less stress and anxiety, better body comp, BP and cholesterol levels
How long can it take to restore the body’s glycogen after exercise?
24 hours or more
What are the three stages of progression for people who exercise?
1) Initial conditioning - lasts 4-6 weeks, low level aerobics (40-60% HRR), 10-20 minutes at a time
2) Improvement conditioning - last 8-20 weeks, 50-85% HRR
3) Maintenance conditioning - client has reached target functional capacity/goals; this stage is reached after 6 months or up to 12 months
How much water should you drink before and during exercise?
Drink 8 oz of water 20 minutes before and every 10-15 minutes during exercise
What is continuous training?
The client trains between 50-85% of their maximum HR depending on their fitness level. It is done for 20-60 minutes, depending on the client’s ability. Exercising in this manner is good for body fat reduction
What is circuit training?
- Series of stations with brief rest intervals between each
- Enhances muscular endurance
- May be done with aerobic training, but should not exceed 50-70% of HRR
What is interval training?
- Aerobic intervals and anaerobic intervals
- May involve intervals of 2-15 minutes at 60-80% of HRR
What is Fartlek training?
Similar to interval training, in that it is a series of work and rest intervals. The difference is that during Fartlek, the stations are not systematic or accurately measured, and intervals are determined by how a person feels
