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NASM > Chapter 8 > Flashcards

Chapter 8 Flashcards

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1
Q

Cardiorespiratory fitness

A

The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity

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2
Q

What are the 5 components to health-related physical fitness

A
  1. Cardiorespiratory fitness
  2. Muscular strength
  3. Muscular endurance
  4. Flexibility
  5. Body composition
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3
Q

Integrated cardiorespiratory training

A

Cardiorespiratory training programs that systematically progress clients through various stages to achieve optimal levels of physiologic, physical, and performance adaptations by placing stress on the cardiorespiratory system

*common error of a personal trainer is failing to consider “rate of progression”

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4
Q

General warm-up

A

Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow

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5
Q

Specific warm-up

A

Low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow

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6
Q

Benefits of a warms up

A
  1. Increased heart & respiratory rate
  2. Increased tissue temperature
  3. Increased psychological preparation for bouts of exercise
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7
Q

Warm-up for the Stabilization Level Client

A

SELF-MYOFASCIAL RELEASE
Examples: Gastrocenmius/soleus, Adducters, Tensor fascia latae, Latissimus dorsi
Time: 30 seconds for each muscle

STATIC STRETCHING
Examples: Gastrocenmius/soleus, Adducters, Tensor fascia latae, Latissimus dorsi
Time: 30 seconds for each muscle

CARDIO RESPIRATORY EXERCISE
Examples: Treadmills, Stationary bicycle, StairClimber, Rower, Elliptical Training
Time: 5-10 minutes

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8
Q

Warm-up for the Strength Level Client

A

SELF-MYOFASCIAL RELEASE
Examples: Gastrocenmius/soleus, Adducters, Tensor fascia latae, Latissimus dorsi
Time: 30 seconds for each muscle

ACTIVE-ISOLATED STRETCHING
Examples: Gastrocenmius/soleus, Adducters, Tensor fascia latae, Latissimus dorsi
Time: 1-2 seconds, 5-10 reps for each muscle

CARDIO RESPIRATORY EXERCISE
Examples: Treadmills, Stationary bicycle, StairClimber, Rower, Elliptical Training
Time: 5-10 minutes

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9
Q

Warm-up for the Power Level Client (Dynamic Functional Warm-up)

A

SELF-MYOFASCIAL RELEASE
Examples: Gastrocenmius/soleus, Adducters, TFL & Iliotibial band, Latissimus dorsi
Time: 30 seconds for each muscle

DYNAMIC STRETCHING
Examples: Hip swings - side to side, Prisoner squats, Lunge with rotation, Lateral tube walking, Medicine ball lift & chop, Single leg squat touchdown
Time: 10 repetitions of each side

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10
Q

Benefits of Cardiorespiratory exercise

A

Pg. 206

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11
Q

Benefits of a cool-down

A
  1. Reduce heart & breathing rates
  2. Gradually cool body temp
  3. Return muscles to their optimal length-tension relationships
  4. Prevent venous pooling of blood in the lower extremities
  5. Restore physiologic systems close to baseline
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12
Q

Suggested cool-down activities

A

CARDIORESPIRATORY EXERCISE
Examples: Treadmills, Stationary bicycle, StairClimber, Rower, Elliptical Training
Time: 5 - 10 minutes

SELF-MYOFASCIAL RELEASE
Examples: Gastrocenmius/soleus, Adducters, TFL & Iliotibial band, Latissimus dorsi
Time: 30 seconds for each muscle

STATIC STRETCHING
Examples: Gastrocenmius/soleus, Adducters, TFL & Iliotibial band, Latissimus dorsi
Time: 30 seconds for each muscle

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13
Q

Frequency

A

The number of training sessions n a given timeframe

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14
Q

FITTE

A

Frequency, Intensity, Type, Time, and Enjoyment

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15
Q

Intensity

A

The level of demand that a given activity places on the body

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16
Q

Maximal oxygen consumption (Vo2max)

A

The highest rate of oxygen transport and utilization achieved at maximal physical exertion

Moderate exercise = intensity range of less than 60% VO2R

High intensities = greater than 60% VO2R

17
Q

Oxygen uptake reserve (Vo2R)

A

The difference between resting and maximal or peak oxygen consumption

18
Q

What is the traditional gold standard measurement for cardiorespiratory fitenss

A

VO2max AKA the maximal volume of oxygen per kilogram body weight per minute

The maximal amount of oxygen that an individual can use during intense exercise

19
Q

Ventilatory threshold (T_vent)

A

The point during graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production

20
Q

RPE Method

A

Rating of perceived exertion: a person is subjectively rating the perceived difficulty of the exercise.

based on the overall feelings of how hard they are working including sense of fatigues

21
Q

Talk Test Method

A

If clients reach a point at which they are not able to carry on a simple conversation during exercise because they are breathing too hard, they are probably exercising at to high of an intensity level

Directly correlates with the Ventilatory threshold (Tvent)

22
Q

Time

A

The length of time an individual is engaged in a given activity

23
Q

Type

A

The type or mode of physical activity that an individual is engaged in

To be considered “aerobic” it must be:

  1. use large muscle groups
  2. be continuous in nature
  3. be rhythmic in nature
24
Q

Enjoyment

A

The amount of pleasure derived from performing a physical activity

25
Q

Overtraining

A

Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery)

26
Q

Training Zones

A

ZONE 1/STAGE 1
HR % = 65 - 75%
Rate of Perceived Exertion = 12 - 13
Sample Activities = Walking or jogging

ZONE 2/STAGE 2
HR % = 76% - 85%
Rate of Perceived Exertion = 14 - 16
Sample Activities = Group exercise classes, spinning

ZONE 3/STAGE 3
HR % = 86 - 95%
Rate of Perceived Exertion = 17 - 19
Sample Activities = Sprinting

27
Q

Borg Scale

A

Rate of exertion - runs from 6 (no exertion at all) to 20 (maximal exertion)

28
Q

Circuit Training

A

Allows for comparable fitness results without spending extended periods of time to achieve them; it is a very time-efficient manner in which to train a client

As effective as cardiorespiratory training

Can combine a routine with cardiorespiratory training (see pg. 219)

29
Q

Postural Considerations in Cardiorespiratory Training

A
  1. Rounded Shoulder and/or Forward Head Posture (Upper Crossed Syndrome)
  2. Anteriorly Rotated Pelvis & Arched Lower Back (Lower Crossed Syndrome)
  3. Feet Turn Out and/or Knees Move In (Pronation Distortion Syndrom)
30
Q

Who is the Stage 1 Cardiorespiratory Training program designed?

A

To help improve cardiorespiratory fitness levels in apparently healthy sedentary clients

31
Q

What is a physiologic adaption that a trainer should see after 4 weeks?

A

Improved ability of muscles to use oxygen

32
Q

What formula determines a client’s target heart rate during exercise?

A

Heart Rate Reserve (HRR)

NASM (22 decks)

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