Chapter 8 Flashcards
Inhibit overactive muscles by using….
Self myofascial release
General warm up.
Activity not specific to activity, like walking on the tread mill for 5-10 min before weight training.
Specific warm up.
Specific to activity about to be performed. Example: Prison squats before doing heavy squats. Includes dynamic stretching.
Cool down phase.
Restores elevated heart rate to normal levels smoothly. Important for clients overall health. 5-10 minuets. SMR and static streatching are also appropriate.
What are the “FITTE” factors
Frequency Intensity Time Type Enjoyment
Zone one
65-75% Max HR
12-13 Rating of perceived Exertion
Walking or jogging
Zone Two
76-85% Max HR
14-16 Rating of perceived Exertion
Group exercise classes, spinning
Zone Three
86-95%
17-19 Rating of perceived Exertion
Sprinting
Integrated cardio respiratory training
Cardiorespiratory training programs that systematically progress clients through various stages to achieve sptimal levels of physiological, physical, and performance adaptations by placing stress on the cardiorespiratory system.
Frequency
Number of training sessions in a given timeframe.
Oxygen uptake Reserve
Difference between resting and maximal or peak oxygen consumption.
Ventilatory Threshold
The point graded exercise in which ventilation increases disproportionately to oxygen uptake, signifying a switch from predominately aerobic energy production to anaerobic energy production.
