Chapter 8 Flashcards
Cardiorespiratory fitness
The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity
What are the 5 components to health-related physical fitness
- Cardiorespiratory fitness
- Muscular strength
- Muscular endurance
- Flexibility
- Body composition
Integrated cardiorespiratory training
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”
General warm-up
Low-intensity exercise consisting of movements that do not necessarily relate to the more intense exercise that is to follow
Specific warm-up
Low-intensity exercise consisting of movements that mimic those that will be included in the more intense exercise that is to follow
Benefits of a warms up
- Increased heart & respiratory rate
- Increased tissue temperature
- Increased psychological preparation for bouts of exercise
Warm-up for the Stabilization Level Client
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
Warm-up for the Strength Level Client
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
Warm-up for the Power Level Client (Dynamic Functional Warm-up)
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
Benefits of Cardiorespiratory exercise
Pg. 206
Benefits of a cool-down
- Reduce heart & breathing rates
- Gradually cool body temp
- Return muscles to their optimal length-tension relationships
- Prevent venous pooling of blood in the lower extremities
- Restore physiologic systems close to baseline
Suggested cool-down activities
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
Frequency
The number of training sessions n a given timeframe
FITTE
Frequency, Intensity, Type, Time, and Enjoyment
Intensity
The level of demand that a given activity places on the body
Maximal oxygen consumption (Vo2max)
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
Oxygen uptake reserve (Vo2R)
The difference between resting and maximal or peak oxygen consumption
What is the traditional gold standard measurement for cardiorespiratory fitenss
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
Ventilatory threshold (T_vent)
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
RPE Method
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
Talk Test Method
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)
Time
The length of time an individual is engaged in a given activity
Type
The type or mode of physical activity that an individual is engaged in
To be considered “aerobic” it must be:
- use large muscle groups
- be continuous in nature
- be rhythmic in nature
Enjoyment
The amount of pleasure derived from performing a physical activity
Overtraining
Excessive frequency, volume, or intensity of training, resulting in fatigue (which is also caused by a lack of proper rest and recovery)
Training Zones
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
Borg Scale
Rate of exertion - runs from 6 (no exertion at all) to 20 (maximal exertion)
Circuit Training
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)
Postural Considerations in Cardiorespiratory Training
- Rounded Shoulder and/or Forward Head Posture (Upper Crossed Syndrome)
- Anteriorly Rotated Pelvis & Arched Lower Back (Lower Crossed Syndrome)
- Feet Turn Out and/or Knees Move In (Pronation Distortion Syndrom)
Who is the Stage 1 Cardiorespiratory Training program designed?
To help improve cardiorespiratory fitness levels in apparently healthy sedentary clients
What is a physiologic adaption that a trainer should see after 4 weeks?
Improved ability of muscles to use oxygen
What formula determines a client’s target heart rate during exercise?
Heart Rate Reserve (HRR)
